Wednesday or Thursday Strength Training
Date: Every Wednesday or Thursday, January 3, 2018 to March 29, 2018
Time: 6:30 (warm up on your own), 7:00 to 8:15 p.m.
Coach: Mike Patone
Location: Evolve Strength & Conditioning 953 Somerset Street West
Practice Details: The practice will involve a run or walk for a warm up on your own and/or rolling before 7:00, dynamic activation exercises starting at 7:00, strength circuits, and recovery rolling. During the practice you will receive instruction and individual supervision. The training goals will be to maintain joint mobility and strength, specific ski strength and avoid injury.
Bring your water bottle, snacks, towels, dry clothes for after, and dress for weight training.
Saturday On-Snow Practice: Cancelled
Date: Saturday, Feb. 16, 2018
Due to many of our members and coaches racing and/or supporting the Gatineau Loppet this weekend, we will cancel practice. If you are out skiing, don’t forget to cheer them on! Wishing them all an awesome race and everyone a great weekend!
Tuesday On-Snow Practice
Date: February 20, 2018
P5 Gatineau Park
Natalya Kuziak and TBD.
Practice Details: Practice is cancelled due to the rain and trail closures. The NCC is asking skiers to stay off the trails: “Due to the rain and the warmer temperatures, skiing is not recommended. The resurfacing of water and the tracks left behind in soft conditions damage the trails, which is why We are counting on your collaboration to stay off the trails in order to preserve the integrity of the network.”
Warm up: 20 min and test wax. Meet on the parkway in front of P5 for technique. We will review double pole technique before starting the main workout. Main Set: 8 x 30 sec intensities with 2 min rest on a moderate hill in pairs or groups of four. First half should be in zone 3, second half in zone 4. Try doing at least two double poling only. Then 15 min easy ski before doing 10 x 10 second sprints with the first 5 as running sprints on skis. Stop when you are going fast enough that you have to glide. Cool down 20-30 min easy ski focusing on technique cues. Equipment: The temperature forecast for our start is +9 C and rain. You will need classic equipment (skis, waxless skis or Universal Klister waxed skis, skipoles and boots), head lamp, drinks and snacks for the coaches.
Dropping in? You must register as a member and pay the drop-in fee online in advance. Spots are limited. Click to Purchase Drop-In.
DISCLAIMER: Your participation in any of the XC Chelsea Masters training sessions, whether coached or uncoached, including but not limited to the Dryland sessions, the Roller Skiing sessions, the On-Snow sessions and the Sunday Group Skis, is entirely at your own risk and is covered by the “ INFORMED CONSENT AND ASSUMPTION OF RISK AGREEMENT “ (the “waiver”) that you signed when you registered with the Club. Therefore, the Club and its respective directors, officers, committee members, members, employees, volunteers, participants, agents and representatives are not responsible for any injury, personal injury, damage, property damage, expense, loss of income or loss of any kind that you may suffer during such participation. edit redirect post