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

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

  2025-03-01  8:30 am - 11:30 am
  P17 Gatineau Park, Rte Principale E, Wakefield, QC J0X 3G0, Canada

  Skate

  CoachesPeter (Lead), Tom, Ben, Eric and Evan
  Equipment:Skate skiing gear, water/snacks, watch

  Looks like it'll be a beautiful day with overnight lows of -10 C with a little light snow. We'll meet at the junction of trails 52 and 53 at 8:40.

  Intro & dynamic warm up
  8:30Intro and warm up

  Split into Groups and Technique
  8:45Split into groups. Focus on one skate / two skate carrying momentum through the glide phase

  Main Workout
  9:15Main workout will be 4 - 5 x 6 mins intervals with a 3 min rest.

  Cool Down
  11:10Easy ski warm down and head for coffee at Blue Barn

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• Dark Roast

  Dark Roast

  2025-03-04  6:30 pm - 8:00 pm
  Gatineau Park P8, 331 Chem. du Lac-Meech, Chelsea, QC J9B 1H9, Canada

  Classic

  Coaches Dan (Lead), Raylan
  Equipment: Classic Equipment , Headlight, water

  Forecast 0 C with fresh snow

  Intro & dynamic warm up
  6:30.
  - 10 minutes of easy skiing.
  - 5 min dynamic stretching: focusing on shoulders, arms, and legs.

  Technique
  6:50 Double Pole and double pole kick review

  Main workout
  7:05 4 x 5-minute intervals with 2-minute rest between each. Also mass start practice 5x10sec 40 All

  Cool down
  7:45 Cool Down and return to P8

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• Nordic Nomads

  Nordic Nomads

  2025-03-05  10:00 am - 12:30 pm
  P17 Gatineau Park, Rte Principale E, Wakefield, QC J0X 3G0, Canada

  Classic

  Coaches: Karen, PeterO, Micheal
  Equipment:Classic equipment - Snacks and drinks

  >>>>>>>>>>
  Note: The forecast Wednesday is for rain. please be sure to check Wednesday morning in case of a change in plans
  <<<<<<<<<<

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

  Technique/ Agility
  10:10Focus on quality of the kick with quick weight transferi to maximize the glide.

  Main Workout
  10:20Roaming technique to avoid standing in the rain. Coaches to provide pointers and tips while on the move, ideally in a designated section of the trail.

  Cool down and Stretch
  12:15

  Coffee
  12:30Les Saisons

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

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

  2025-03-08  8:30 am - 11:30 am
  Gatineau Park P9 (Dunlop), Chem. du Lac-Meech, Chelsea, QC J9B 2N3, Canada

  Classic

  Coaches: Ben, Tom, Ralan, Dan, Michael (lead)
  Equipment:Classic skis, backcountry skis if possible, poles with wide baskets.
  Forecast
  > A mix of sun and cloud with 30 percent chance of flurries. High minus 2. Check back on Friday evening for an activity change due to snow conditions.

  Intro & Dynamic warm-up
  8:30Easy warm up to Fortune Lake

  Split intoTeams
  9:00Teams depart 3 minutes apart

  Main Workout
  9:15Carry the Canadian Flag
  > A team building activity starting from Fortune Lake and finishing at Western Lodge (7.3 km) via Burma #3, #28, #21, McCloskey's #2.
  > Each team combines skiers of all abilities.
  > Ski as a team on Burma to #28 where two of the more experienced skiers trek onto Ramparts trail to collect their team's flag.
  > Meanwhile, the rest of the team skis towards Western Lodge.
  > Both meet up at #1 and #2 where they proceed to Western Lodge.
  > Coaches in each group record their team's time.

  Cool Down
  11:10Cooldown ski to Champlain Lookout for a large team photo with Canadian Flags. Head back to P9 and then for coffee at Les Saisons. Find out which team won!

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• Dark Roast

  Dark Roast

  2025-03-11  6:30 pm - 8:00 pm
  P6 (Domaine Mackenzie-King), Chem. MacKenzie King, Chelsea, QC J9B 1H7, Canada

  Skate

  Coaches    Jamie (lead), Dan            
  Equipment:    Skate equipment, water            

  Note:    The forecast is for 4 C at the start of practice and dropping to 0 C by 8 pm.  Ski conditions could be a bit soft because the predicted high for Tuesday is plus 10 degrees.         

  Intro & dynamic warm-up    
  6:30    20 minute steady warm-up

  Technique    
  6:50    Cornering and Agility

  Main workout    
  7:05    Fun "Team Relays" on a short loop - lower parking lot and a bit of the parkway. 

  Cool down
  7:40    Cool Down and return to P6

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• Nordic Nomads

  Nordic Nomads

  2025-03-12  10:00 am - 12:30 pm
  Camp Fortune, 300 Chem. Dunlop, Chelsea, QC J9B 2N3, Canada (P10B)

  Classic

  Coaches    Karen, Michael (Lead).    
  Equipment:    Classic ski equipment, water bottles, snacks    

  Notes    Dress Canadian and can you name these backcountry trails? Sunny, high -3 C. Please check back on Wednesday morning for a venue change due to snow conditions.    

  Intro & dynamic warm-up    
  10:00    Ski to Chalet des Erables

  Technique/ Agility    
  10:15    Stance in D.S. and how it is a contributing factor in complete weight transfer.

  Main Workout
  10:45    Groomed and backcountry trails #14, #1, #12, #3, #21, #20 and return.

  Cool down and Stretch    
  12:15    After passing the hill near Huron on #1

  Coffee     
  12:30    Les Saison

•

• Enail Robert/Justin

  Enail Robert/Justin

  2025-03-14  9:00 pm - 10:00 pm
  

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

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

  2025-03-15  8:30 am - 11:30 am
  P16 (Meech Creek Valley), Chem. Pine, Chelsea, QC J9B 2K1, Canada

  Skate

  Coaches    Jamie(lead), Dan, Michael, Evan            
  Equipment:    Skate skiing gear, water/snacks, watch            
                 
  **********
  Note:
   - Change of start location to P16

  **********

  Intro & dynamic warm-up    
  8:30    Intro and warm up; ski up to the intersection at the top of the hill

  Main Workout
  9:00     Steady distance practice from p16 tomorrow morning. Crust skiing might be an option if it goes below zero.

  Cool Down
  11:30    Easy ski warm down and head for coffee

•

• Dark Roast

  Dark Roast

  2025-03-18  6:30 pm - 8:00 pm
  P5 Gatineau Park, Chem. Kingsmere, Chelsea, QC J9B 1G8, Canada

  Skate

  Coaches    Jamie (lead), Evan            
  Equipment:    Skate Skiing Equipment            

  Note:    Location change to P5

  Intro & dynamic warm-up    
  6:30    15 minutes of easy skiing.

  Technique    
  6:50    Review of christie Turn and uphill offset
   
  Main workout
  7:05    Practice Downhill Turns

  Cool down    
  7:40    20 minutes of easy distance skiing

  Stretch

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• Nordic Nomads

  Nordic Nomads

  2025-03-19  10:00 am - 12:30 pm
  P6 (Domaine Mackenzie-King), Chem. MacKenzie King, Chelsea, QC J9B 1H7, Canada

  Skate

  Coaches    Evan, Michael and Peter (lead)    
  Equipment:    Skate or classic choice    

  NOTE: Change of location

  Intro & dynamic warmup    
  10:00    Technique/ Agility    
  10:15    Loop has been groomed and is fine for either classic or skate. We will divide up into groups with similar techniques. Diagonal stride or one skate

  Main Workout
  10:45    Parkway and/or lake Mulvihill explore. Option to do the entire loop (22km)

  Cool down and Stretch    
  12:15    Return to base

  Coffee     
  12:30    Les Saison

•

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

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

  2025-03-22  8:30 am - 11:30 am
  P5 Gatineau Park, Chem. Kingsmere, Chelsea, QC J9B 1G8, Canada

  Skate

  Coaches    Dan (Lead), Peter L, Ben, Jamie            
  Equipment:    Skate skiing gear (maybe rock skis), water/snacks, watch, lawn chair, cup            
   
  ****************************
  NOTE: Change of start to P5
  ****************************
           
  Intro & dynamic warmup
  8:30    Ski to  Fortune Lake

  Split into Groups and Explain Route    
  8:45    4 Groups    

  Main Workout
  8:50    Leave for Burma. Various distance targets    

  End of Season Social and Coffee at P10    
  11:30    Gathering at end of parkway by gate - bring a lawn chair

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