Today is Monday, December 11


Tuesday Dryland Practice: Now inside at  Evolve Strength and Conditioning

Date: November 28, Dec 5, 12 & 19, 2017
Time: 6:30 p.m. (Warm up on your own.**) Workout: 7:00 – 8:30 p.m.
** Arrive early to get in an outdoor walk or run for the warm up.
Style: Dryland
Location: Evolve Strength and Conditioning, 953 Somerset Street West, Ottawa
Coach: Mike Patone

Practice Details:  Dynamic warm up and activation, strength and metabolic training.

Equipment: Please bring indoor training shoes, water bottle and a change of clothes for after.

 

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Wednesday or Thursday Strength Training

Date: Every Wednesday or Thursday, September 13, 2017 to December 21, 2017

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 build joint strength, specific ski strength and avoid injury.

Bring: your water bottle, snacks, towels, dry clothes for after, and dress for weight training.

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Saturday Practice:

Date: December 9, 2017
Time: 9 am to 12 noon
Location: P5
Coaches:  Jamie, Zeke, Natalya
Technique: Classic Style (if on snow)
Warm-Up:  Dynamic warm up followed by 25min jog/ski walk or skiing.
Main Workout: 2 sets of 8 x 30s zone 4 with 2min rest; 10min rest between sets
Cool Down:  20min easy jog/ski walk
Strength:  Regular strength session or strength on skis if on snow
Coffee Time
Equipment: Bring rock skis, classic poles, ski boots, water bottle on belt, light snack and dry clothes to change into after. Heart-rate monitor (optional)
If not on snow, running shoes, poles, water bottle on belt, snack, dry clothes and HR monitor.
At this time of year the weather changes quickly, check the forecast and dress inappropriately.
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.

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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.

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