Fall 2023
TUESDAY DRYLAND – SEP 5 TO DEC 19, 2023
6:30 – 8:30 pm at Mooney’s Bay and Evolve S&C, Ottawa.
$190 for 16 weeks
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 water belt, a headlamp, and dry clothes to change into after. Dress for running. The last four practices will be with Mike Patone from Evolve Strength and Conditioning .
WEDNESDAY STRENGTH TRAINING
Live, in-person strength training. 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 dynamic activation exercises starting at 6:00, 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.
- Start: September 20
- End: December 13 (13 weeks)
- Time: 6:15 pm
- Participants: Max 12
- Price: $390+tax directly from the Evolve website
SATURDAY DRYLAND (INCLUDING A LOW-IMPACT OPTION) – SEP 9 TO DEC 16, 2023
8:30 am – 11:30 am, in Gatineau Park.
$210 for 15 weeks.
Should there be sufficient early snow, sessions may be changed to on-snow.
There are two options:
- Dryland
- Weekly roller skiing.
Option 1: Dryland
The training goals will be endurance, long aerobic vertical intervals, strength, and flexibility and you are able to join a group matching your fitness level and aspirations. One group will be designated LOW IMPACT. Members enjoying their maturing, and repairing frames can choose to join this adaptive group and walk/jog to lessen the impact. 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 strength exercises. You will need ski walking/bounding poles (i.e. slightly shorter than classic xc ski poles), an exercise/yoga mat, a water belt, snacks, and dry clothes to change into after. Dress for running. We often go for coffee and food in Old Chelsea after practice.
Option 2: Weekly Roller Skiing
This program will consist of one hour of technique and agility on roller skis along with an adapted version of dryland. Unlike last year, there will be no requirement to warm up or do strength with the dryland-only group. For strong intermediate to advanced skate roller skiers. Six enrollees are required as a minimum.
SUNDAY ROLLERSKI CLINICS – SEP 17, AND SEP 24, 2023
The details:
- Dates: Sunday, September 17 (skate), and Sunday, September 24 (classic)
- Time: 8:30 to 10:30 am
- Level: Beginner/Intermediate
- Minimum 4
- Maximum 8
- Cost $30 each
These sessions are designed for beginner and intermediate roller skiers who want to gain skill and confidence. Rollerskiing is excellent training because of its specificity. Instruction will be either classic or skate (depending on the date).
Equipment: Rollerskis, boots, and carbide-tipped poles are required. Note the club has a limited number of roller skis to lend. These can be booked at the time of signup. Just indicate the binding type for your boots (Salomon/NNN). Wearing an appropriate helmet is mandatory.
Rollerski Inventory:
- NNN skate 2 pr
- NNN classic 1 pr
- Solomon skate 2 pr
- Solomon classic 2 pr
XCCM Fall Camp Sep 29 to Oct 1. 2023:
We are returning again to Lake Placid to offer an out-of-town weekend to train and get together for fun. The quiet country roads are ideal as they provide lots of rolling hills and fantastic vistas for both biking and roller skiing. There are also many hiking options in the region. Program:
Friday, Sep 29
- Arrival in Lake Placid, social dinner in town, for those that arrive in time.
Saturday, Sep 30
- Morning:
- Roller Skiing – technique focus and video analysis (members bring their own roller skate ski equipment) with Coach Dan
- Coached road ride including Zone 3 intervals with Coach Raylan
- Afternoon:
- Long Rollerski loop – with Coach Dan
- Short Hike and/or Yoga with Coach Raylan
- Evening: Group dinner – Possibly potluck, possibly local restaurant
Sunday, Oct 1:
- Half-day group road ride or hike
Cost $100. Members arrange their own transport and accommodation.
WINTER CAMP AT SILVER STAR DECEMBER 4-8, 2023
Coaches Peter Lloyd and Dan Mallet will again be leading the XCCM Winter Camp. A third coach may be added if numbers warrant. SilverStar offers early-season skiing at altitude in a spectacular venue. The camp runs Monday to Friday 9 am to noon (except individual instruction day) with video feedback given one afternoon/evening. Members are advised to arrive a few days before the camp to acclimatize to the altitude. In the past, XCCM members have gathered together and booked shared accommodation. Participants are to arrange their own meals, accommodation, transport, and ski pass purchase.
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- Date: Dec 4 to 8, 2023
- Time: 9:00 am to Noon
- Format:(subject to change)
- Mon – classic
- Tue – skate and video feedback
- Wed – Sovereign Lake Day.
- Thu – individual instruction: one on one with a coach
- Fri –Downhill on nordics day.
- Cost: $250 (coaching only)
- Accommodation/Transport/Meals/Passes: Self-arranged
- Minimum: 5.
Winter 2024
Tuesday French Roast (It’s Dark and It’s Intense)
- Jan 2 to Mar 19
- 6:30 – 8:00 pm in Gatineau Park
The Tuesday 1.5-hour program will emphasize fitness with intervals and is intended to be intense. Interval sets will increase as the season progresses. Sessions will alternate classic and skate, but it will depend on the conditions of the day. Participants must bring headlamps.
Max 28, Cost $140.
Wednesday’s Nordic Nomads (Formerly Ski with Ease) – Jan 05 to Mar 20
- Jan 3 – Mar 20
- 10:00 am-12:30 pm in Gatineau Park
This program is geared toward non-competitive/ recreational skiers who wish to improve their overall efficiency with technique work, some ski-specific strength and agility, and endurance on varied terrains. While the XCCM Tuesday and Saturday programs are geared towards intensity training for competition, the weekday program is targeted to those intermediate skiers who wish to ski more efficiently, with more confidence and explore less known areas of the park. Sessions will consist of technique and agility improvement, on-snow strength work, finishing off with an enjoyably paced ski, geared to the fitness and ability of each participant. The sessions will be mostly classic skiing and, some skating technique if there is sufficient demand. We will work on skills to improve confidence and efficiency to explore un-groomed ski terrains and single track trails, snow conditions permitting. If you like to get off the beaten track, this is for you. Some video analysis of technique to be reviewed after the lesson at the ‘Clubhouse’. As is tradition, participants are invited for coffee afterward at the XCCM’s ‘Clubhouse’ in Chelsea, Les Saisons.
Max 20, Cost $200
Wed or Thu Strength Training – TBD
Saturday WISTE – Jan 7 to Feb 11, Feb 18 – midterm break for Gatineau Loppet, Feb 25 to Mar 23
- Jan 6 to Feb 10,
- Feb 17 – midterm break for Gatineau Loppet
- Feb 24 to Mar 23
- 8:30 am – 11:30 am in the Gatineau Park
WISTE = Warmup, Intervals, Strength, Technique, Endurance.
Saturday XCCM sessions involve a warm-up, intervals, strength exercises, and technique improvement, ending up with a ski and warm down. The training regime is designed to train skiers to peak for their chosen race at the Gatineau Loppet and/or other loppets. From January through to the end of February, interval sessions will increase. After the Gatineau Loppet, the training focus is on maintaining fitness and technique improvement. The program alternates weekly between skate and classic, but may change depending on snow conditions. Sessions later in March could involve crust skiing, orienteering, or other activities depending on conditions. Some skiers convene after practices at the XCCM “Clubhouse”, Les Saisons.
Max 60, Cost $200
SUNDAY SKIING
The Club does not organize activities on Sundays, other than specialized clinics. Members frequently post on the XCCM Facebook page their planned route for a Sunday ski of 2-4 hours Long Slow Distance (LSD) ski and invite members to join. Those who join are expected to be self-sufficient/ski with a buddy and the members who post and the Club are not responsible.
On Snow Ski / WAX Technique Clinics
Min 4 – Max 8, Cost $30
Jan 14 (Sunday) – Clinic 1: Skate 8:30 – 11:30 am
This skate clinic is for strong novice skaters up to intermediate skilled skaters who wish to improve their technique. Video will be taken with individual follow up at Les Saisons during the third hour.
Jan 28 (Sunday) – Clinic 2: Downhill, Gaining Confidence 8:30 – 11:30 am
This session is for strong novice/intermediate skilled and those looking to gain confidence. Skills to be taught: Speed control: snow plow and parallel skidding, stopping, emergency stopping, cornering, step turns, lane changes, parallel turns.
Feb 15 (Thursday) – Clinic 3: Gatineau Loppet Waxing Clinic. 5:00 – 7:00 pm, and 7:30 – 9:30 pm
Ed and Cathy Cottell have kindly offered to host the waxing clinic at their home on Kingsmere Road in Chelsea. Peter Hamilton will offer hands-on expert advice on how to wax your skis for both the classic and skate races. Bring your skis. Madshus and Vauhti Waxes (Peter Hamilton) will post online last-minute waxing advice the morning of the respective races. Cost includes waxes used the evening of the clinic. Clinic #1: 5:00-7:00 pm, Clinic #2: 7:30-9:30 pm.
Feb 25 (Sunday) – Clinic 4: Classic 8:30 – 11:30 am
This session is for strong novices/intermediate skilled skiers who wish to improve on their classic ski skills. Video with individual follow-up at Les Saisons during the third hour.
Mar 10 (Sunday) – Clinic 5: Skate 8:30 – 11:30 am
This skate clinic is for Intermediate+ skilled skaters who wish to improve their technique. Video will be taken with individual follow up at Les Saisons during the third hour.
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.