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Training May 19 to 24th

posted May 20, 2015, 6:13 AM by Maurice Moe Samm   [ updated May 20, 2015, 6:14 AM ]
Week Number 3,  

I would like to have a heart rate monitor by next Thursday as we are going to start working on max heart tests with out a heart rate monitor this is harder to do. The garmin Forunner 15 is a good watch with heart rate and GPS functions for under $200. You can get them at Mec and many other stores.

We have discussed training plans and sport log at practice. 
Registration for Sport Log is simple just fill out the form make sure that you put your team as Chelsea Nordiq and the registration code is "xcski". By clicking Chelsea Nordiq both Katie and I will be able to review your training. We will check your training once a week to see your progress. If you have a question please email Katie or myself directly so that you can get a fast response. 

Registration is now open please use this link to get to the registration link, Please make sure that you read all information on the Chelsea Nordiq Website and the zone4 website. Mistakes in registration costs lots of volunteer time to fix. Please enter both athlete and parent email address so that both are on the email list. 

Equipment that will be needed for summer training. 
1. Running shoes
2. Watch with a timer that you know how to use (Juveniles). For Juniors you will need a watch with a heart rate monitor. The timex watches and heart rate monitors are the best bang for your buck and the Garmin watches are very nice if you are looking for watches with GPS and other online features they are also more money. These are the two that I know the best. I also know that many like the Suunto watches and heart rate monitors. The most important thing is that you know how to use it and you are going to bring it to practice.  If there is a parent interested in a team order we can ask some of the reps/stores if they would be willing to do so. 
3. Skate roller skis and Classic Roller skis, Biathletes need skate roller skis only and are highly recommended to have classic roller skis at is it very good training and a good balance exercise. If there is a parent interested in doing a roller ski order for classic skis we can also look into this. 
4.Helmet and gloves for roller skiing, these are the primary safety pieces for roller skiing. No Helmet No Ski!! 
5. Roller ski poles, these can be your winter ski poles but they must have the roller ski tip with the carbide tip on them which is meant for roller ski. Most snow baskets do not get enough grip on the pavement and make roller skiing frustrating. 
6..Bike, we will be biking at least once per month over the coming summer, your bike does not have to be top quality but it should fit you and it should be well maintained. We will be using bikes on bike paths and roads. 
7. Training log we will be using sport log this year. This was not done last year and we are going to stress the importance of this as well we are going to use these logs as racing logs. 


Tuesday May 19th

Activity: First skate roller ski of the season technique video and distance, I will bring extra roller skis with me for those that need them bring you ski boots with you.

Location: War museum out front there is a 500m loop that is perfect for technique work and we will use the bike paths along the river for some distance.

Time: senior team 4:45 to 6:15 junior team 6:30 to 8pm

Wednesday May 20th 16 and up

Activity: Strength training this practice is for those 16 and older

Location: Meredith centre remember your $5 for the gym

Time: 6:30 - 8pm 

Thursday May 21st

Activity: Max heart rate Test we will be doing this twice over the next two weeks, it is important to verify results and second time through you will likely perform the test better as you will know what to expect. 

Location: Philemon Wright track

Time: 6:30-8pm please be on time we are going to need all of practice to get this done. 

Sunday May 24th

Activity: Moe's Birthday I will have practice at the farm we will do a orienteering course

Location: Moe's Farm 50 Lyons rd 2 km from Brennan's Hill. see map for more details,+QC+J0X/@45.791723,-75.9636456,16z/data=!4m2!3m1!1s0x4cd1c5f6735efd73:0x468ee8f93a0ffded Our drive way is called Chemin Hayes 

Time: 3-7pm we will be having a potluck supper if you want to stay for supper bring some thing to share 

Make sure to bring running shoes, water bottle and a change of clothing as you will likely get wet and muddy. You might also want to bring something for the bugs as they are starting to come out as well.