Training September 7th to September 13th

Training‎ > ‎Nordic Race‎ > ‎Details‎ > ‎

posted Sep 7, 2015, 7:52 PM by Maurice Moe Samm [ updated Sep 11, 2015, 5:45 PM ]

Training programs will be posted later this evening

Registration is now open and will be as follows.

There are two more opportunities to register early, Thursday, September 3rd 6:30 - 8:30 pm and Thursday, September 10th 6:30-8:30pm at Riders Roost near Chalet des Erable and the Biathlon Range at Camp Fortune. After this time registration can only be done online using your credit card.

In order to do this early registration you will need to.

1. Check the Chelseas Nordiq Website www.chelsenordiq.ca to be sure of the programs that you are going to register your family in

2. Register your whole family online on Zone4 same process as other years, use this link to find your registration https://zone4.ca/reg.asp?id=9779

3. When you are in the check out screen at the end of your registration you will click the “Pay by Check” option

4. When you have finished your registration you will need to print your zone 4 receipt.

5. You will bring your receipt to riders roost Thursday, September 3rd 6:30 - 8:30 pm and Thursday, September 10th 6:30-8:30pm.

6. You will be able to pay for your registration with check only (No credit card or Debit Card)

All registrations will be reconciled by September 11th and any registrations that have not been payed for by this time will be erased from Zone4 and families will have to register and pay online to complete their registration. After September 16th fees will increase by 10% so register early.

The Nordic Race schedule for the fall will be:

Tuesday and Thursday 6:30 - 8:30pm

Saturday 8am-10am 16 and older 9-11am for 14 and 15 year olds,

Sunday 9am -11am

Important Dates:

September 10th Team meeting 7-8pm We will discuss race planning, training camps, the training season.

Tuesday Sept 8th

Activity: Ski Bounding 3 x 6min zone 4

Location: Camp Fortune

Time: 6:30-8:00pm

Thursday September 10th

Activity: Team Meeting

Location: Chalet Des Erable

Time: 6:30 for 13 and 14 year olds new to the program (Juveniles) 7-8pm for Juniors and Up

Saturday September 12th Moe is at the SFQ AGM

Activity: Skate Ski Time Trial Practice

Location: P8

Time: 9-11am everyone

Here is an email to explain tomorrow’s practice as it is a it involved and you can do a little bit to help make it soother.

Junior and older athletes you will be on your own to do this work out. Katie will be there to help explain but everyone will be travelling at different speeds so she so you will need to have your split times with you.

So practice tomorrow is going to be zone4 intervals of all of the sections of the p8 time trial. For juveniles and junior girls this will mean 6 different intervals older athletes it means 8 intervals.

Make sure that you are do a good warm up and cool down. It will take most athletes 40min to 1hour to complete this work out, plus warm up and cool down time.

For juveniles and junior girls the intervals will be:

P8 to penguin picnic area.

Penguin to Over pass P5

Overpass to top of Dave’s hill

Dave hill to over pass

over pass to penguin

Penguin to Finish.

For junior boys, and open categories the intervals will be:

P8 to penguin picnic area.

Penguin to Over pass P5

Overpass to top of Dave’s hill

Dave hill to Mica

Mica to Daves hill

Dave hill to over pass

over pass to penguin

Penguin to Finish

Athletes will start their first interval for p8 to penguin at the top the will stop and have equal rest to their interval and this will repeat for each section.

Each athlete will do each section and the same speed as their time trial time. At the bottom of this email is the last p8 time trial times. Please record your split times or split times of someone similar to you and bring them to practice. Use the yellow times for your splits.

So for example of Nilan

Open Men

split #1

Top Pen

Split #2

P5 overpass

Split #3

Daves Hill

Split #4

Mica

Split #5

Dave 2

split #6

P5 2

Split #7

TP 2

Finish

Penguin

bib #

name

Start

race

time

race

time

race

time

race

time

race

time

race

time

real

time

race

Down

time

Mcintosh

Nilan

72h 0m 0s

76h 57m 0s

04:57

78h 38m 0s

1m 41s

83h 6m 0s

4m 28s

87h 5m 0s

3m 59s

93h 13m 0s

6m 8s

94h 48m 0s

1m 35s

97h 25m 0s

2m 37s

99h 28m 0s

2m 3s

27h 28m 0s

He will aim to complete:

1st interval 4m57s 5 min rest

2nd interval 1m41s 2 min rest

3rd intervall 4m 28s 5 mins rest

4th 3m59s 4min rest

5th 6m8s - 6m rest

6th 1m35s - 2min rest

7th 2m 37s - 2min rest

8th 2m3s - done

If your name is not on the spread sheet than you were not at the last time trial so use times from an athlete similar to you.

This is a practice of each section of the time trial, you are breaking it down to see how you can do each section more efficiently. The purpose is to get athletes to think about breaking their races in the sections and how they could improve each section of the race to improve their time over the complete distance.

For first year juveniles that have not done the time trial and did not do the summer training you will work on downhills, to make sure that you are ready of the down hills during the time trial.

We will do this training again next week and we will do the complete time trial, the following week. We are going to really work this time trial as a way of practicing breaking a race up into sections and we will do this when we are on snow at races.

Midget

TP to P5

TP2

P5 to TP

TP to Finish

bib #

name

start

split #1 race

Split #1 time

Split #2 race

Split #2 time

split #3 race

split #3 time

Finish race

Finish time

Croteau

Benjamin

25h 0m 0s

30h 29m 0s

05:29

32h 39m 0s

02:10

35h 23m 0s

02:44

02:06

37h 29m 0s

12:29

Saravanamuttoo

Callum

25h 30m 0s

31h 36m 0s

06:06

33h 50m 0s

02:14

37h 4m 0s

03:14

02:30

39h 34m 0s

14:04

Bérubé

William

26h 0m 0s

32h 46m 0s

06:46

34h 52m 0s

02:06

38h 11m 0s

03:19

02:41

40h 52m 0s

14:52

Norman

Mary Kate

26h 30m 0s

33h 6m 0s

06:36

35h 38m 0s

02:32

39h 13m 0s

03:35

02:36

41h 49m 0s

15:19

Juvenile Boy

split #1

Split #2

TP -P5

Split #3

Split #4

P5/2nd

split #5 TP

Finish

penguin

bib #

name

Start

race

time

race

time

race

time

race

time

race

time

race

down

time

Norman

Matthew

32h 0m 0s

38h 15m 0s