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Tuesday Dryland (indoor)
Tuesday Dryland (indoor)
Tuesday Practice
Evolve Fitness Ottawa, 953 Somerset St W, Ottawa, ON K1R 6R8, Canada
Coaches Mike Patone
Equipment: Indoor sneakers
Warmup, & Strength Training Circuit:
These practices involve dynamic activation exercises, strength circuits, and recovery rolling. During the practice, you will receive instruction and individual supervision. The training goals will be to build joint strength, specific ski strength, and avoid injury. Bring your water bottle, snacks, dry clothes for after, your towel, and dress for weight training. 06:30
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Saturday Dryland
Saturday Dryland
Saturday Practice
P5 Gatineau Park, Chem. Kingsmere, Chelsea, QC J9B 1G8, Canada
****** ****** ****** ******
CHECK BACK FRIDAY EVENING IN CASE THE SNOW MELTS
****** ****** ****** ******
8:30 Intro & Warm-Up
> Easy ski, wax text, and dynamic warm-up
8:50 Strength
> 2x 5 mins DP/ 5 mins LO/ 5 mins Full
9:30 Main Workout
> Long Ski with 10x 10 sec accelerations with 3+ minutes rest between.
> Coaches to address ready position and full weight transfer between skis as technique focus
11:30 Coffee in Wakefield
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Tuesday Dryland (indoor)
Tuesday Dryland (indoor)
Tuesday Practice
Evolve Fitness Ottawa, 953 Somerset St W, Ottawa, ON K1R 6R8, Canada
Coaches Mike Patone
Equipment: Indoor sneakers
Warmup, & Strength Training Circuit:
These practices involve dynamic activation exercises, strength circuits, and recovery rolling. During the practice, you will receive instruction and individual supervision. The training goals will be to build joint strength, specific ski strength, and avoid injury. Bring your water bottle, snacks, dry clothes for after, your towel, and dress for weight training. 06:30
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Saturday Dryland
Saturday Dryland
Saturday Practice
P6 (Domaine Mackenzie-King), Chem. MacKenzie King, Chelsea, QC J9B 1H7, Canada
Coaches Peter L, Jamie, Etienne, Ben
Equipment: Skate skis, poles, water, snacks, layers (weather and conditions depending of course). If we don't have conditions for skiing we'll be working out in running shoes, poles, etc. Bring spikes for running.
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8:30 Intro & warm-up
> Athletes will do a 10 min warm up and then meet up with the coaches at the gates at P6. (If we're running, we'll do this in a group with a 10 min warm-up in the area.)
8:50 Main Workout
> Ski warm-up and then 5-6 x 3 minutes intervals (or relays in teams of 2-3), with an option to add in corners. We'll be working on balance and forward lean through the workout.
10:45 Strength
> Strength on skis (legs only / arms only / single stick) x 2 x 5 mins. Followed by 10 mins easy ski.
11:15 Stretch
11:30 Coffee at Les Saisons
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Tuesday Dryland (indoor)
Tuesday Dryland (indoor)
Thursday Practice
Evolve Fitness Ottawa, 953 Somerset St W, Ottawa, ON K1R 6R8, Canada
Coaches Mike Patone
Equipment: Indoor sneakers
Warmup, & Strength Training Circuit:
These practices involve dynamic activation exercises, strength circuits, and recovery rolling. During the practice, you will receive instruction and individual supervision. The training goals will be to build joint strength, specific ski strength, and avoid injury. Bring your water bottle, snacks, dry clothes for after, your towel, and dress for weight training. 06:30
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Saturday Dryland
Saturday Dryland
Saturday Practice
TBD
Details will be added the week of the event
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