Note:
953 Somerset St W, Ottawa

Coach
Mike Patone

Equipment
indoor shoes (mandatory), water, small towel

5:45 PM - Pre Session Warm up
if you have time, a 15 min light jog is recommended

6:00 PM - Dynamic Warm-up
MIke will lead the warm up routine indoors

6:20 PM - Main workout
Strength stations

7:00 PM - Cardio Cool Down
Ropes !!!!

7:10 PM - Stretching
5 min stretch on your own

Last updated from sheet "Tue - WK13 - Dec 2": 12/2/2025, 8:35:12 AM

Note:
Skiing is great in the Gatineau Park! Looking forward to seeing everyone this Saturday!

Coaches
Jamie (lead), Ben, Lori

Equipment
Skate skis and poles, boots, drink belt and drink plus snack. Dry clothes to change into after the workout.

8:30 AM - Warm up
Warm-up: Easy warm-up with your group at the start of the practice (20 min)

8:50 AM - Technique/Strength
Strength: 5 x 1-2 min Double Pole and Legs only with a Z1-Z2 equal recovery. Technique Focus: One skate review and offset technique before, during and after strength.

9:50 AM - Main workout
Main Workout: 5 x 4-6 minutes of zone 3 on gradual uphill or flat with equal recovery

11:15 AM - Cardio Cool Down
Very slow distance ski practicing and thinking about technique

11:30 AM - Coffee
Back to Les Saisons to rejoice in the amazing skiing that we are so fortunate to have so early in the season!

Last updated from sheet "Sat - WK14 - Dec 6": 2025-12-03, 10:59:13 p.m.

Note:
953 Somerset St W, Ottawa

Coach
Mike Patone

Equipment
indoor shoes (mandatory), water, small towel

5:45 PM - Pre Session Warm up
if you have time, a 15 min light jog is recommended

6:00 PM - Dynamic Warm-up
MIke will lead the warm up routine indoors

6:20 PM - Main workout
Strength stations

7:00 PM - Cardio Cool Down
Ropes !!!!

7:10 PM - Stretching
5 min stretch on your own

Last updated from sheet "Tue - WK14 - Dec 9": 2025-12-02, 8:14:44 a.m.

Note:
Happy snow day & last Saturday practice of 2025!

Coaches
Ben, Peter L, Evan, Lori

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

8:30 AM - Warm up & test wax
Easy ski around P9 to warm up and test wax (will likely be blue). Divide into groups.

8:40 AM - Distance ski & technique
Easy ski up towards Champlain Lookout. Coaches can find spots along the way to work on double-pole and diagonal stride technique. Main focuses of this practice will be weight shift/extending glide (striding), and core activation/engaging legs (double-pole). All groups should aim to meet at Champlain Lookout just before 10:30.

10:30 AM - Team relay
All athletes keen to participate will be divided into teams with members from each group. The course will be determined depending on the number of total participants (options include loops of Champlain parking lot, or extending between Champlain and Etienne Brulee lookout). Number of reps depends on the distance of the course, but will aim for ~15min of high intensity skiing per person.

11:15 AM - Cool Down
Easy ski back to P9.

11:30 AM - Coffee
Head to Les Saisonnes for a hot coffee after changing into dry clothes.

Last updated from sheet "Sat - WK15 - Dec 13": 2025-12-12, 4:27:46 p.m.

Note:
953 Somerset St W, Ottawa

Coaches
Mike Patone

Equipment
indoor shoes (mandatory), water, small towel

5:45 PM - Warm up
if you have time, a 15 min light jog is recommended

6:00 PM - Dynamic Warm-up
MIke will lead the warm up routine indoors

6:20 PM - Main workout
Strength stations

7:00 PM - Cardio Cool Down
Ropes !!!!

7:10 PM - Stretching
5 min stretch on yor own.

Last updated from sheet "Tue - WK15 - Dec 16": 11/25/2025, 9:14:56 AM