Fall 2017

Tuesday Dryland (Sep 12 to Dec 19, 2017)

6:30 – 8:30 p.m. at the Mooney’s Bay and Evolve S&C, Ottawa.

The training goals will be endurance, short aerobic vertical intervals, strength, power, speed and flexibility. We will do a combination of dynamic warm-up activities, ski walking, ski bounding, some running, general strength exercises, agility exercises and speed work. You will need ski walking/bounding poles (i.e. slightly shorter than classic xc ski poles), an exercise/yoga mat, a 3 lb or more medicine ball, stretch bands, water belt, head lamp, and dry clothes to change into after. Dress for running.  Soft bound medicine balls that do not bounce are best. Fitness Depot sells these. The last four practices will be indoors at Evolve Strength and Conditioning with coach Mike Patone.

 

Wednesday and Thursday Strength Training (Sep 13/14 to Dec 20/21, 2017)

6:30 (warm up on your own) 7:00 – 8:15 p.m. (strength),  Evolve Strength and Conditioning (953 Somerset Street West, Ottawa)

Sign up for either Wednesday or Thursday since they will be the same strength  session and because you should not train strength more frequently than three times per week in the fall. Under the supervision of Mike Patone, strength coach and owner of Evolve Strength and Conditioning, you will follow a phased, structured strength training program designed to improve your joint mobility, flexibility and build strength. 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, dry clothes for after, your own towel, and dress for weight training.

 

Saturday Dryland  (Sep 16 to Dec 23, 2017)

9:00 a.m. – 12:00 noon, in the Gatineau Park.

The training goals will be endurance, long aerobic vertical intervals, strength and flexibility.  We will do a combination of dynamic warm-up activities, intervals or intensity using different activities such as ski walking, ski bounding, running, grass skiing and roller skiing, a cool down and lastly strength exercises. You will need ski walking/bounding poles (i.e. slightly shorter than classic xc ski poles), an exercise/yoga mat, a 3 lb or more medicine ball, stretch bands, water belt, snacks, and dry clothes to change into after. Dress for running.  Soft bound medicine balls that do not bounce are best. Fitness Depot sells these. We often go for coffee and food in Old Chelsea after practice.

 

Rollerski Clinics: More information here

Coach Francoise Chatenoud: contact: fchatenoud@bell.net

November 12, 2017  Rhythm and Timing in Skate Roller-skiing – (participants should have intermediate abilities) $30

November 12, 2017  Introduction to Skate Roller-skiing (participants should have intermediate skate skiing abilities) $30

November 19, 2017 Classic Roller-skiing – Track without tracks – (participants should have intermediate abilities) $30

Coach Dan Mallett: contact: dmallett@sympatico.ca

November 12, 2017  CANCELLED Skate Rollerskiing Video Analysis and Technique Improvement (participants should have intermediate or intermediate /advanced abilities) $40

November 19, 2017 Classic Roller-skiing Video Analysis and Technique Improvement (participants should have intermediate or intermediate/advanced abilities) $40

 

 

Dryland Drop-in Sessions. (You can drop in to any dryland or roller ski session.)

You can buy drop-ins for any of the dates that there are dryland or roller ski practices. There are a limited number of drop-in spots per practice. The number varies depending on the historic popularity of the date. It is currently set to five per practice. Once a date is sold out of drop-ins, no more will be accepted.

 

 

Winter 2018

Tuesdays On Snow (Jan 2 to Mar 27, 2018)

7:00 – 9:00 p.m. in the Gatineau Park: The training goals will include a combination of technique work, ski specific strength, short aerobic intervals, anaerobic intervals, speed work, and practice races. Location of practices will be announced on the Next Practice page and in general, the ski style will alternate between classic one week, skate the next. You are encouraged to practice both styles.

 

Thursday Strength Training  (Jan 4 to Mar 29, 2018)

6:30 (warm up on your own) 7:00 – 8:15 p.m. (strength),  Evolve Strength and Conditioning (953 Somerset Street West).

Under the supervision of Mike Patone, strength coach and owner of Evolve Strength and Conditioning, you will follow a phased, structured strength training program designed to maintain and improve your soft tissue quality, flexibility, mobility and activation, and a strength maintenance program that will ensure you don’t lose muscle mass and strength during the ski/race season. One gym strength session per week in winter is ideal for ski racers.  Bring your water bottle, snacks, towel, dry clothes for after, and dress for weight training.

 

Saturdays On Snow (Jan 6 to Mar 24, 2018)

9:00 a.m. – 12:00 a.m. in the Gatineau Park

The training goals will be a combination of technique work, ski specific strength, aerobic intervals, anaerobic intervals, speed work and practice races, but will focus on longer aerobic intervals as well as speed work. Location of practices will be announced on the Next Practice page and in general, the ski style will alternate between classic one week, skate the next. You are encouraged to practice both styles.

 

Sundays On Snow Ski Technique Clinics (approximately 6 sessions in late Dec to early Jan 2018)

9:00 a.m. – 11:00 a.m. in the Gatineau Park

The training goals will be to focus on all the basic techniques early in the season and working on common requests such as down hills and cornering. Location of practices will be announced on the Next Practice page and in general, the ski style will alternate between classic one week, skate the next. You are encouraged to practice both styles. You may pay for each technique clinic separately.

 

On Snow Drop-in Sessions

You can buy drop-ins for any of the dates that there are on snow practices. There are a limited number of drop-in spots per practice. The number varies depending on the historic popularity of the date. It is currently set to five per practice. Once a date is sold out of drop-ins, no more will be accepted.

 

 

Technique Lesson

 

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 strength sessions, roller skiing sessions, on-snow ski sessions and ski technique clinics, or informal 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.