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WISTE (warmup, Intervals, Strength, Technique, Endurance)
WISTE (warmup, Intervals, Strength, Technique, Endurance)
2025-01-04 8:30 am - 11:30 am
P5 Gatineau Park, Chem. Kingsmere, Chelsea, QC J9B 1G8, Canada
Skate
Welcome back Chelsea Masters to 2025! Trail conditions are still good on the parkway and possibly some parts of trail #1. Forecasted temperature is -15 degrees C.
Coaches: Jamie, Peter L., Dan, Michael, Tom
Intro & dynamic warm up
8:30 Intro and warm up ski for 15 minutes, meet back at P5 by 8:45
Split into Groups and Technique
8:45 20-25 minutes technique, focus on full weight shift/ balance on skis
Main Workout
9:15 Distance skiing to practice technique; Intervals of 5x 3-5 minutes, Z3 to Z4 with 3-5 minutes recovery between 105
Cool Down
11:00 Easy ski warm down and head for coffee at Les Saisons.
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Dark Roast
Dark Roast
2025-01-07 6:30 pm - 8:00 pm
P5 Gatineau Park, Chem. Kingsmere, Chelsea, QC J9B 1G8, Canada
Skate
Coaches Dan (lead), Raylan
Equipment: Headlamp, Skate skis, poles, water, snacks, layers (current forecast - 11C)
Intro & dynamic warm-up
6:30 Warm-up ski. Meet at Penguin Picnic Area
Technique
6:40 Split into 2 groups and practice cornering
Main work out
7:10 Come back together and do intervals in teams of 2s.
Do 3 loops in one direction and then 3 loops in the other.
Cool down
7:50 Return to Parking Lot
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Nordic Nomads
Nordic Nomads
2025-01-08 10:00 am - 12:30 pm
45.508293, -75.853515 (Camp fortune biathlon parking)
Classic
Coaches Karen, PeterO, Micheal
Equipment: Classic ski Equipment, water bottles, snacks
>>> The forecast is for a cold morning so dress accordingly
>>> Please check back Wednesday morning in case conditions require a change in venue
Intro & Dynamic Warm-up
10:00 One coach to meet participants and 2 Coaches to set up some agility cones. Check-in with coaches and ski up to Chalet des Erables for a dynamic warmup
Strength
10:15 Review of some classic basics.Agility drills on skis
Main work out
10:45 Split into three groups Ski up #14 to #1, towards Champlain and ski 1B using the varied terrain to work on various transitioning skills
Cool down:
Ski back to Camp Fortune
Coffee Les Saisons
Map of where to Park in Camp Fortune:
xcchelseamasters.com/wp-content/uploads/2025/01/PastedGraphic-2.tiff
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XCCM Strength Training (gym)
XCCM Strength Training (gym)
2025-01-09 6:15 pm - 7:15 pm
Evolve S&C, 953 Somerset St W, Ottawa, ON K1R 6R8, Canada
This program is specifically tailored to xc skiers. Its goals are to build joint strength, specific ski strength, flexibility, and avoid injury. It is held at Evolve Strength & Conditioning.
Mike Patone, strength coach and owner of Evolve, has designed a phased, structured strength training program over the 3-month training period. Practices will involve dynamic activation exercises, strength circuits, and recovery rolling. During the practice, you will receive individual supervision to correct poor postures and prevent injury. Mike will modify exercises for individuals who have mobility issues or are healing injuries.
Bring a water bottle, snacks, dry clothes for after, a towel, and dress for weight training.
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Waxing Basics Clinic, Hands-on (Waxing Series part 1)
Waxing Basics Clinic, Hands-on (Waxing Series part 1)
2025-01-10 6:30 pm - 7:30 pm
Coordinated by XCCM, hosted and led by Ed Cottel
If you want to learn or review some of the fundamentals by practising yourself on your own skis, this clinic is for you. Some of the topics covered include cleaning, applying wax with a hot iron, brushing; waxing a base, applying base binder depending on the kick wax, and applying klister. The Cottells will graciously host the waxing clinic at their home in Chelsea. Waxes will be provided, bring your scrapers and brushes.
See https://xcchelseamasters.com/product/clinic-1/
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WISTE (warmup, Intervals, Strength, Technique, Endurance)
WISTE (warmup, Intervals, Strength, Technique, Endurance)
2025-01-11 8:30 am - 11:30 am
P5 Gatineau Park, Chem. Kingsmere, Chelsea, QC J9B 1G8, Canada
Classic
Coaches Peter L., Jamie, Dan, Eric, Etienne
Equipment: Classic skis, Poles, water, snacks, extra layers
Notes: Trail conditions are good on the parkway and trail #1. The forecast is for -10 to -12 C. Waxing should be straightforward with a few layers of blue or green hard wax and a binder underneath. The cold weather may make the snow abrasive, so ensure a good binder is on your base.
Intro & dynamic warm-up
8:30 Intro and warm up ski for 15 minutes, meet back at P5 by 8:45
Split into Groups and Technique
8:45 25-30 minutes skiing and technique, focus on full weight shift and strong kick
Main Workout
9:15 Tempo ski on #1 and/or Pkways - 2x25min continuous Z3 / upper Z3 ski, 10 min active rest. Focus on technique transitions and keeping a consistent level of effort. During intervals, the front of the group should turn around occasionally to stay reasonably together
Cool Down
10:15 Easy skiing to return. Add strength on skis (5 mins double pole / 5 mins legs only). Maintaining focus on technique.
11:30 Head for coffee at Les Saisons
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Skate Ski Clinic
Skate Ski Clinic
2025-01-12 8:30 am - 11:30 am
This clinic is for strong novices and intermediate skilled skaters who wish to improve their skate ski technique. Video will be taken with individual follow-up at Les Saisons during the third hour.
See https://xcchelseamasters.com/product/clinic-2/
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Dark Roast
Dark Roast
2025-01-14 6:30 pm - 8:00 pm
Gatineau Park P8, 331 Chem. du Lac-Meech, Chelsea, QC J9B 1H9, Canada
Classic
Coaches Raylan (lead), Jamie
Equipment: Headlamps, classic equipment, wax, water and snacks
Intro & dynamic Warm-up
6:30 Warm up and wax test
Technique
6:50 Striding drill
Main workout
7:05 Hill repeats - 5-6 hill repeats on parkway, recovery is decent
Cool down
7:40 Cool down between P8-9
Stretch
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Nordic Nomads
Nordic Nomads
2025-01-15 10:00 am - 12:30 pm
P7 Gatineau Park, 206 Chem. Kingsmere, Chelsea, QC J9B 1G8, Canada
Classic
Coaches Etienne, Michael, Peter O
Equipment: Classic skis (not your best skis!); water, snacks, layers
Notes
We will try to explore secondary ungroomed trails. This is highly conditions-dependent, hoping the fresh snow we just received will make the skiing pleasant. If not, we will stick to trail 1. We also have the option to split into separate groups if needed. Make sure to bring skis that are suitable for secondary trails. The forecast is for -10C
Intro & dynamic warm-up
10:00 Individual warm-up and wax testing up and down the initial portion of the trail while everyone gathers
Technique/ Agility
10:10 Classic striding review: weight shift, timing and kick quality, Maximizing the glide.
Main Workout
10:30 Exploration ski on ungroomed trails: 6, 34, 22, 23, 17, as conditions allow. We will avoid big up- or downhills as we are still early in the season. Focus will be on agility and control, and gaining confidence on varied terrain. Still, if conditions allow, we can also explore some of the ponds along the way.
Return and stretch
12:20
Coffee
12:30 Les Saisons, for those who can
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XCCM Strength Training (gym)
XCCM Strength Training (gym)
2025-01-16 6:15 pm - 7:15 pm
Evolve S&C, 953 Somerset St W, Ottawa, ON K1R 6R8, Canada
This program is specifically tailored to xc skiers. Its goals are to build joint strength, specific ski strength, flexibility, and avoid injury. It is held at Evolve Strength & Conditioning.
Mike Patone, strength coach and owner of Evolve, has designed a phased, structured strength training program over the 3-month training period. Practices will involve dynamic activation exercises, strength circuits, and recovery rolling. During the practice, you will receive individual supervision to correct poor postures and prevent injury. Mike will modify exercises for individuals who have mobility issues or are healing injuries.
Bring a water bottle, snacks, dry clothes for after, a towel, and dress for weight training.
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WISTE (warmup, Intervals, Strength, Technique, Endurance)
WISTE (warmup, Intervals, Strength, Technique, Endurance)
2025-01-18 8:30 am - 11:30 am
P16 (Meech Creek Valley), Chem. Pine, Chelsea, QC J9B 2K2, Canada
Skate
Coaches Dan (lead), Peter L, Mike, Ben, Jamie
Equipment: Skate skis, Poles, fluids, snacks, extra layers, timing device
Intro & dynamic warm up
8:30 Intro and warm up ski for 10 minutes, meet back at P16 by 8:40
Split into Groups and Technique
8:40 Depart P16 in groups. Warm-up ski for approx 20min before technique session. Focus will be on offset, one skate and using the terrain to connect techniques
Main Workout
9:40
> 10 min: Alternate 3 min at moderate effort (70-75% max HR- Z3) with 2 min of easy skiing
> 12 min: Alternate 4 min at higher intensity (80-85% max HR - Z3/4) with 2 min of easy skiing
> 10 min: Alternate 2 min at near-max effort (85-90% max HR - Z4) with 3 min of easy skiing
> 15 min: Alternate 5 min at moderate effort (70-75% max HR- Z3) with 2 min of easy skiing
Cool Down
10:40 Easy skiing to return to P16. Add strength on skis (5 mins double pole / 5 mins legs only). Maintaining focus on technique.
Coffee
11:30
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Classic Ski Clinic
Classic Ski Clinic
2025-01-19 8:30 am - 11:30 am
This clinic is for strong novices and intermediate skilled classic skiers who wish to improve their classic ski technique. Video will be taken with individual follow-up at Les Saisons during the third hour.
See https://xcchelseamasters.com/product/clinic-4/
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Dark Roast
Dark Roast
2025-01-21 6:30 pm - 8:00 pm
TDB
Details will be added the week of the event
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22
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Nordic Nomads
Nordic Nomads
2025-01-22 10:00 am - 12:30 pm
TBD
Details will added on the week of the event
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Waxing Pro Tips Clinic, Fresh Air Experience (Waxing Series part 2)
Waxing Pro Tips Clinic, Fresh Air Experience (Waxing Series part 2)
2025-01-22 7:00 pm - 9:00 pm
Peter Hamilton (Madshus and Vauhti brands) will lead this online session, where he will cover the latest in waxing techniques and products. Peter will demonstrate how to wax for glide, grip, and skins, and cover solid and liquid waxes. This is a perfect opportunity to stay up to date and get a pro to answer your questions.
Free to XCCM Members
See https://xcchelseamasters.com/product/clinic-3/
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Mill Street Pub Urban Ski
Mill Street Pub Urban Ski
2025-01-23
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XCCM Strength Training (gym)
XCCM Strength Training (gym)
2025-01-23 6:15 pm - 7:15 pm
Evolve S&C, 953 Somerset St W, Ottawa, ON K1R 6R8, Canada
This program is specifically tailored to xc skiers. Its goals are to build joint strength, specific ski strength, flexibility, and avoid injury. It is held at Evolve Strength & Conditioning.
Mike Patone, strength coach and owner of Evolve, has designed a phased, structured strength training program over the 3-month training period. Practices will involve dynamic activation exercises, strength circuits, and recovery rolling. During the practice, you will receive individual supervision to correct poor postures and prevent injury. Mike will modify exercises for individuals who have mobility issues or are healing injuries.
Bring a water bottle, snacks, dry clothes for after, a towel, and dress for weight training.
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Post-Practice Social
Post-Practice Social
2025-01-25
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WISTE (warmup, Intervals, Strength, Technique, Endurance)
WISTE (warmup, Intervals, Strength, Technique, Endurance)
2025-01-25 8:30 am - 11:30 am
TBD
Details will be added the week of the event
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Dark Roast
Dark Roast
2025-01-28 6:30 pm - 8:00 pm
TDB
Details will be added the week of the event
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29
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Nordic Nomads
Nordic Nomads
2025-01-29 10:00 am - 12:30 pm
TBD
Details will added on the week of the event
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30
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XCCM Strength Training (gym)
XCCM Strength Training (gym)
2025-01-30 6:15 pm - 7:15 pm
Evolve S&C, 953 Somerset St W, Ottawa, ON K1R 6R8, Canada
This program is specifically tailored to xc skiers. Its goals are to build joint strength, specific ski strength, flexibility, and avoid injury. It is held at Evolve Strength & Conditioning.
Mike Patone, strength coach and owner of Evolve, has designed a phased, structured strength training program over the 3-month training period. Practices will involve dynamic activation exercises, strength circuits, and recovery rolling. During the practice, you will receive individual supervision to correct poor postures and prevent injury. Mike will modify exercises for individuals who have mobility issues or are healing injuries.
Bring a water bottle, snacks, dry clothes for after, a towel, and dress for weight training.
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