Welcome to XCCM

Note:

Coaches
Evan (lead), Raylan

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

6:30 PM - Warm up & test wax
Ski around to test wax, regroup at P5 for 6:45

6:45 PM - Technique
Transition work. Practice switching between double pole, striding, and kick double pole based on the terrain

7:00 PM - Intervals
Three sets of varied short on-time/short rest intervals in the P5 bowl using the constant terrain changes to work on transitions. First set 6x40/20, second set 6x30/30, third set 6x20/40, 5 minutes recovery between each.

7:50 PM - Cool Down
Easy ski on the parkway to cool down

8:00 PM - Done

Last updated: 2/10/2026, 6:05:44 AM

Note:

Coaches
PeterO and Mike

Equipment

10:00 AM - Warm up & test wax
If you are having lack of grip on BC trails, you may want to consider waxing your skis an inch or two longer. If you have skin skis and are slipping, you could add grip wax an inch or two in front and behind your skins (not on).

10:15 AM - Technique
Classic

10:45 AM - Ski Excursion
We will be exploring the 'ponds' and return via the Carbide Mill.

12:15 PM - Cool Down

12:30 PM - Done

Last updated: 2/2/2026, 1:20:29 PM

Note:
Due to the cold expected on Saturday morning, we're delaying start till 9:00 a.m. We'll head directly up to the bench at Fortune Lake and divide into groups there.

Coaches
Peter L (Lead coach), Ben, Hanna, Tom

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

9:00 AM - Warm up / Echauffement
Warm up near P9, we'll ski up to the top at Lac Fortune and group up at the bench. That way we'll stay warm and get everyone moving right away.
Meet at the bench at 9:15 to 9:20.

Through the practice - Technique
Focus on one skate and offset. Work on ensuring that you're transitioning your weight from ski to ski and getting right over each ski before poling. Also work on carrying your momentum through each stride and pole so that you're maximizing your energy output. Coaches do technique advice on the move.

10:00 AM - Intervals/Strength
Fractionné/Musculation
Long Z3 intervals: 3x12min, 5min rest. If group spreads out, leaders should turn around mid interval. Try to apply the technical focuses during the intervals. The rest of time will be an easy distance ski.

11:00 AM - Cool Down/Récupération
Ski back

11:45 AM - Après-ski
Coffee at Les Saisons after practice

Last updated: 2/6/2026, 1:51:54 PM