• WISTE (warmup, Intervals, Strength, Technique, Endurance)

  WISTE (warmup, Intervals, Strength, Technique, Endurance)

  2025-02-01  9:30 am - 12:30 pm
  P17 Gatineau Park, Rte Principale E, Wakefield, QC J0X 3G0, Canada

  Classic

  >>>>>>>>>>>>>>>>>>>>>>
  NOTE THE FOLLOWING CHANGES DUE TO THE COLD FORECAST
  - Technique change from skate as initially posted, to classic
  - LATER START TIME: 9.30 start, with an option to end at 11:30 for those who have a time constraint
  >>>>>>>>>>>>>>>>>>>>>>

  Coaches    Etienne, Jamie, Peter L., Ben            
  Equipment:    CLASSIC skis - poles - water - snacks            
   
  Intro & dynamic warm-up    
  9:30    Individual warm up  AND WAX TESTING

  Split into Groups    
  9:40    Move to technique location

  Technique    
  10:00    Roaming technique to avoid standing in the cold. Coaches to provide pointers and tips while on the move, ideally in a designated section of the trail. Focus on the quality of the kick and quick weight transfer to the glide ski to maximize the glide (which is going  to be short on such a cold day, so let's make the best of it )

  Roaming strength    
  10:30 
   - 1 set of legs only: 3 x [ 3 min + 2 min rest ]                                      
   - 5 min rest
   - 1 set of double-poling: 3 x [3 min + 2 min rest ]

  Main Workout
  11:00    Option 1: Distance ski with return for 12:30
  11:00    Option 2: Distance ski with return for 11:30

  Recovery    
  12:30    Coffee or alternate recovery technique. Focus on efficient hydration and socialization

•

• Gaining Confidence Downhill

  Gaining Confidence Downhill

  2025-02-02  8:30 am - 11:30 am
  

  A great way to practice and gain more confidence when going downhill. Participants must be at minimum strong novices able to go down most Gatineau Park hills. Skills to be taught: Speed control: snow plow and parallel skidding, stopping, emergency stopping, cornering, step turns, lane changes, parallel turns.

  See https://xcchelseamasters.com/product/clinic-5/

•

• Dark Roast

  Dark Roast

  2025-02-04  6:30 pm - 8:00 pm
  P5 Gatineau Park

  Classic

  Coaches    Jamie(lead), Dan            
  Equipment:    Headlamps, classic equipment, water and snacks            
                 
  Intro & dynamic warm-up    
  6:30    Warm up. Ski up to Penguin Pic. field and back 2-3 times.  Meet at trail head at 6:45pm

  Technique / Specific Warmup    
  6:45    Review diagonal stride- push down and back. Sychronized diagonal stride practice through a game of 'takeover' (will explain).

  Main Workout
  7:10    Team relay on a short loop.  Zone 3/4 intensity. Similar to speed skating.

  Cool  down
  7:45    Easy cool down skiing.

  Stretch

•

• Nordic Nomads

  Nordic Nomads

  2025-02-05  10:00 am - 12:30 pm
  P2 Gatineau Park

  Classic

  Coaches    Etienne, Raylan, Karen, Evan        
  Equipment:    Classic skis and poles - snacks and drinks - layers        

  Intro & dynamic warm-up    
  10:00    Individual warm up and wax testing

  Gather     
  10:10    Meet at the intersection of 27 and 29 at the end of the flats, sheltered from the wind. Go over practice plan and split in group. Begin skiing toewards trail 15

  Technique/ Agility    
  10:15    On the initial hills of trail 15 work on transition from striding to herring bone and back to striding. Work on how to carry the stride further up the hill before defaulting to herringbone.

  Main Workout
  10:45    Continuous ski on trail 15. Some side explorations on ungroomed trails also possible if conditions are suitable. Option to return on parkway and/or do a little side trip on 7.

  Return to P2    
  12:30    Option to return on 25  

  Coffee at Relais Plein Air

•

• WISTE (warmup, Intervals, Strength, Technique, Endurance)

  WISTE (warmup, Intervals, Strength, Technique, Endurance)

  2025-02-08  8:30 am - 11:30 am
  P9 Gatineau Park

  Skate

  Coaches    Ben, Michael, Eric, Jamie            
  Equipment:    Skate skiing gear, water/snacks, watch            
                 
  Intro & dynamic warm-up    
  8:30    Intro and warm up

  Split into Groups and Technique    
  8:45    Can ski towards Champlain or towards Pink Lake. Main technical focuses are weight shift through hips and extending glide via a flat ski.

  Main Workout
  9:15    Long Z3 intervals: 3x12min, 5min rest. If group spreads out, leaders should turn around mid interval. Try to apply the technial focuses during the intervals. The rest of time will be an easy distance ski. 

  Cool Down
  11:10    Easy ski warm down and head for coffee at Les Saisons

•

• Dark Roast

  Dark Roast

  2025-02-11  6:30 pm - 8:00 pm
  P1 Gatineau Park (Asticou), P-8, Sent. du Parc de la Gatineau, Gatineau, QC J8Y 6L2, Canada

  Skate

  Coaches    Raylan (lead), Dan            
  Equipment:    Skate equipment, headlamps, water, snacks            
                 
  Intro & dynamic warm-up
  6:30    Easy warm up

  Technique    
  6:50    Agility

  Main workout
  7:05    On continuous 2k loop, do 2x  6x 1'Z4, 2' easy between intervals ; 10' easy between sets
  i.e.
    6 x [1 min Z4 + 2 min easy]   10 min easy
    6 x [1 min Z4 + 2 min easy]

  Cool down    
  7:40    Easy ski

  Stretch

•

• Nordic Nomads

  Nordic Nomads

  2025-02-12  10:00 am - 12:30 pm
  Parc de la Gatineau P11 (O’Brien), Discovery Trail, Chem. du Lac-Meech, Chelsea, QC J9B 1H9, Canada

  Classic

  Coaches    Etienne, Karen, Michael            
  Equipment:    Classic equipment (poles with bigger baskets if you have them)- Snacks and drinks
         
  Notes: 
   - An exploration session on ponds and clearings to take advantage of  fresh powdery snow
   - The weather should once again be fairly cold. Please bring sufficient layers.          

  Gather and warm-up
  10:00    Individual warm up near Parking lot - test wax
  10:10    Gather, review practice plan

  Main Workout
  10:15    Pond and clearings exploration.  We will start on trail 36 for a short stretch than head down towards a system of interconnected ponds and streams. Technique tips will be provided as we go, specific to the terrain and the deeper snow. Goals: have fun, gain confidence in deep snow, learn to break trail for those who wish, see Gatineau Park through a different lens. 

  Return     
  12:15    Make our way back to P11 and debrief

  Coffee     
  12:30    Les Saisons

•

• No WISTE today

  No WISTE today

  2025-02-15  8:30 am - 11:30 am
  

  XCCM Gatineau Loppet mid-term break.

  Reminder:
   - There is no WISTE Sat practice today. 
   - Sessions resume next week, Feb 22nd.

•

• Dark Roast

  Dark Roast

  2025-02-18  6:30 pm - 8:00 pm
  Camp Fortune (P10b) , 300 Chem. Dunlop, Chelsea, QC J9B 2N3, Canada

  Classic

  Coaches    Jamie (lead), Raylan            
  Equipment:    Classic ski equipment, headlamps, water, snacks            

  Park at P10b at the bottom of the hill leading to Chalet des Erables. Temp is -16 C so make sure you have extra layers.            

  Intro & dynamic warm-up    
  6:30    Easy warm-up, wax testing.  Meet at Chalet des Erables. It is about 600 m uphill from the parking lot.

  Technique    
  6:50    Step turning and Cornering Practice

  Main workout    
  7:05    6 to 8 x 1.5 to 2 minutes at mostly Z3 and a bit of Z4 with equal recovery

  Cool down
  7:40    Easy skiing for cool down. 

  Stretch

•

• Nordic Nomads

  Nordic Nomads

  2025-02-19  10:00 am - 12:30 pm
  Gatineau Park P9 (Dunlop), Chem. du Lac-Meech, Chelsea, QC J9B 2N3, Canada

  Classic

  Coaches    Raylan, Karen, Micheal    
  Equipment:    Classic equipment (poles with bigger baskets if you have them)- Snacks and drinks    

  Intro & dynamic warm-up    
  10:00    Warm up and wax test

  Technique/ Agility    
  10:15    Gather and review the practice plan

  Main Workout
  10:45    Explore Trail 1, 3 and some backcountry trails. Technique tips will be provided as we go, specific to the terrain. Goal is to have fun, gain confidence and explore some new trails. 

  Cool down and Stretch    
  12:15    Make our way back to P9.

  Coffee     
  12:30    Les Saison

•