Welcome to XCCM

Note:
The HAPPY NEW YEAR edition
Forecast calls for cold weather. Make sure to bring appropriate layers.

Coaches
Etienne, Riel, Ben, Hanna, Tom

Equipment
Skate skis/poles/boots, drink belt, snacks, dry clothes.

8:30 AM - Warm up / Echauffement
Easy individual ski on connector road to warm up.
Gather on the flat at top of first rise 200m from P6. Divide into groups.

8:40 AM - Technique
Continuous easy ski to stay warm.
Coaches to find suitable locations for technique work.
One-skate refresher: focus on putting down a flat ski, complete weight shift, lengthening the glide phase. Suggested progression (coaches discretion): start on a flat section to go through basics, then work on slight incline, with focus on power on uphill and on balance on downhill.
Start without poles then add poles and work on upper/lower body synchronization

9:30 AM - Intervals/Strength
Fractionné/Musculation
Continuous ski with natural intervals on uphills
Apply technique work by delaying getting into offset and taking your one-skate further up each hill than you think you are capable of.
Coaches to recommend double-poling segments

10:30 AM - Cool Down/Récupération
Easy ski back

11:30 AM - Après-ski
Change into dry clothes.
Clubhouse (Les Saisons) for a hot drink

Last updated from sheet "Sat - wk01 - Jan03": 2025-12-31, 1:46:18 p.m.

Note:

Coaches
Raylan (lead), Evan

Equipment
Classic skis/poles/boots, drink belt, snacks, dry clothes.

6:30 AM - Warm up & test wax
Easy ski around P9 to warm up and test wax.

6:40 AM - Technique
Easy ski towards P8. Coaches can find spots along the way to work on diagonal stride technique. Main focuses of this practice will be weight shift/extending glide (striding). Including legs only skiing.

7:00 AM - Intervals
All athletes keen to participate will be divided into teams. Relay loop around parking lot between P8/P9. Number of reps depends on the distance of the course, but will aim for ~15min of high intensity skiing per person.

7:50 AM - Cool Down
Easy ski back to P9.

8:00 AM - Done
Head home - or to socialize

Last updated from sheet "Tue - wk01 - Jan06": 2026-01-05, 9:36:32 a.m.

Note:

Coaches
Mike (lead), Etienne

Equipment
Classic skis/poles/boots, drink belt, snacks, dry clothes.

10:00 AM - Warm up & test wax
Easy warm up to Chalet des Erables while testing wax.

10:15 AM - Technique
Welcome to the first outing of the season!
After the motion on skis activity we will explore some FUNdamental skills of stance/balance and downhill control. The manoeuvres that we will focus on are diagonal stride, straight running, snow plowing and snow plow turns.

10:45 AM - Ski Excursion
Ski up #14 and turn right onto Ridge Road (#1). At gossip corner (intersection of Ridge Rd. and Fortune Lane Parkway) we will split into two groups (by speed) and make our way to Champlain Lookout or ski Burma (#3).

12:15 PM - Cool Down
Easy ski back to Chalet des Erables and parking.
We welcome your feedback regarding the practice.

12:30 PM - Done
Head home - or to socialize at Les Saison

Last updated from sheet "Wed - wk01 - Jan07": 1/5/2026, 6:34:51 PM