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Training August 6 to August 12

posted Aug 6, 2012, 11:41 AM by Maurice Samm   [ updated Aug 7, 2012, 7:17 AM ]
This is week 15 in our yearly training program, this means that it is a medium building week. This week is the a little harder than the last and harder than last cycle.

Here are  few details for the SFQ Juvenile Camp coming up August 17-19.
Juveniles you will be participants in the camp, so please get yourself signed up on Zone 4. 

Junior athletes I am using you as group leaders and volunteers through out the camp. Juniors you do not need to sign yourself up as you will be volunteers. Juniors you will be needed through out the whole camp as I will be making groups of 10 out of the folks that are participating and you will each be put as a leader of each group. Being a leader does not mean that you need to be the fastest, best skier in your group, it means that you are local and that you know the trails that we will be using around Lac Leamy, and in the Gatineau Park and I will use you to convey information to your groups. So Juniors need to look at the invitation because it has all of the activities that we are going to be doing. Please let me know if you can not be there for a portion of the camp so that I can find some one else to fill in for you. Please have a look at the volunteer list (follow the link

https://docs.google.com/spreadsheet/ccc?key=0Aox4_kP-J7jtdGI5bTBfZmlncmNXaklDVlhiRU55MFE#gid=0

Parents there are still volunteer positions available so please sign up.

Southern Ontario Training Camp is Aug 25 - 29th in hardwood hills, the final details are posted for the camp. They are list below. This is an excellent camp, last year all that attended came away from this camp inspired and motivated to train hard. There are lots of good athletes and coaches that attend this camp. It is also a  good way to get to know Ontario athletes. They have reduced the cost of this camp to $325 and have found accommodation that is very reasonable $27.50/night/athlete. I have booked 6 rooms for 12 people. Breakfast and travel costs will be additional to this price. The dead line for this camp is August 13th after this time the price goes up, last year this camp sold out so if you are wanting to attend this you will need to sign up ASAP. Once you have signed up you need to let me know, I need to make travel and accommodations plans for those that are going so please let me know by Wednesday if you are planning on going.

For athletes attending the camp:

https://zone4.ca/reg.asp?id=3289&lan=1&cartlevel=1

 For coaches attending the Symposium and camp:

https://zone4.ca/reg.asp?id=3312&lan=1&cartlevel=1

 Key points:

--Camp runs Aug 25-29. A full day-to-day agenda for each event will be available soon.  

--Early registration ends on August 13. Fee goes up after that. ($ 325.00 then increases to $ 375.00)

--Book early to avoid disappointment - camp sold out last year.

--Camp is for athletes born in 1998 and earlier

--Limited billeting available.  Check "yes" when you're registering if you're interested.  We'll let you know a week or so before camp starts if we can accommodate your request.  A $50 billet fee will be collected on the first day of camp.

--Accommodation available at Georgian College for $55/night for a two bedroom suite.  (Chaperoning, transportation provided.)

Coaches:  Symposium sessions are held in the afternoons of Aug 26, 27, 28.  A special "pre-camp" roller-ski demonstration/technique session is planned for Saturday morning, August 25.  Be sure to RSVP for this session when you register.

Please feel free to share this email with anyone you think might be interested. If you do not want to receive any additional emails from us (such as the day-to-day agenda when available) please feel free to request to have your name removed from this distribution list.



The training program is set up to build you little by little, it should be rare that you feel as though you are totally destroyed after a work out. If you are than your recovery time is going to be longer which will affect the next training.
Training also builds over time so if you are missing out on training or you are not doing your own self training you will find that you suffer in team work outs when you do show up. Being successful in a work out is very important to your mental development and your enjoyment of the sport. If you are not able to complete a work out then you don't feel as successful and it is not as fun. We will be focusing on pacing, strength and roller ski technique.


Make sure that you are drinking enough in this heat. Dehydration sucks and it is recognized by low energy, grumpy, easily frustrated, low pee, yellow pee. So if you are lying on the couch drink water and do something productive, if you are fighting with your brothers and sisters have a drink of water and find ways to talk things out, if you are working on a project and it is pissing you off have a drink and find a way to calm down, if your pee is the color of dandelions than have a drink and maybe another, if you have not peed all day have a drink. Remember than people as active as you are need to drink about 3-4 liters of water each day in the heat.  Here is a link to an article on water. http://articles.mercola.com/sites/articles/archive/2011/02/21/how-drinking-spring-or-filtered-water-can-improve-your-health.aspx

Monday, August 6th      

  • Activity: Strength 
  • Location: Chalet des Erables 
  • When: 6:00 - 7:30
  • Bring: Running gear, watch with a timer water, snack for after practice

Wednesday, August 8th       

  • Activity: Classic roller skiing technique and intensity 5x 4min, we will be familiarizing ourselves with the trails around Lac Leamy gettig ready for the Juvenile Camp    
  • Location: Lac Leamy Casino Parking lot, near Reno Depot, see link for Map https://maps.google.com/maps/ms?msid=218069458309771083118.0004a971c63d8394ec3f6&msa=0&ll=45.453094,-75.727247&spn=0.004907,0.011362
  • When: 6:00 to 7:30
  • Bring:Classic Roller skiing gear, (skate for those with out classic gear) watch with a timer, water, snack for after practice

Sunday, August 12th      

  • Activity: Skate time trial normal distances of 6-9km bring your running shoes we will do a run and some technique work that will require your shoes.   
  • Location: P8
  • When: 9am until 12noon
  • Bring: Skate gear, running shoes watch with a timer, water, snack for after practice
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