Fall 2024

 

TUESDAY DRYLAND – SEP 3 TO DEC 17, 2024

6:30 – 8:00 pm at Mooney’s Bay and Evolve S&C, Ottawa.

$210 for 16 weeks

The training goals will be endurance, short aerobic vertical intervals, strength, power, speed, and flexibility. We will combine 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 afterward. Dress for running. The last four practices will be with Mike Patone from Evolve Strength and Conditioning.

 

 

WEDNESDAY STRENGTH TRAINING - SEP 18 to DEC 11, 2024

6:15 pm at Evolve S&C, Ottawa.

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 towel, and dress for weight training.

• Start: September 18
• End: December 11   (13 weeks)
• Time: 6:15 pm
• Participants: Max 12
• Price:  $360+tax directly from the Evolve website

 

 

SATURDAY DRYLAND (INCLUDING A LOW-IMPACT GROUP) – SEP 7 TO DEC 14, 2024

8:30 am – 11:30 am, in Gatineau Park.

$230 for 15 weeks.

Should there be sufficient early snow, sessions may be changed to on-snow.

There are two options:

1. Dryland
2. Weekly roller skiing.

Option 1: Dryland

The training goals will be endurance, long aerobic vertical intervals, strength, and flexibility. You can 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 combine 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. 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 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 15, AND SEP 29, 2024

The details:

• Dates: Sunday, September 15 (skate), and Sunday, September 29 (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. Roller skiing 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 20 to 22. 2024:

We are returning 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 many rolling hills and fantastic vistas for roller skiing. There is also a member-led hiking option this year.  Program:

Friday, Sep 20

• Arrival in Lake Placid, social dinner in town, for those who arrive in time.
  

Saturday, Sep 21

• Daytime:
  • Roller Skiing – technique focus and video analysis and long ski (members bring their roller skate ski equipment) with Coach Dan
  • Member-led hike on a local peak with Nicolette Frosst
• Evening: Group dinner – Possibly potluck, possibly local restaurant

Sunday, Sep 22

• Half-day group road ride or hike

Cost $100 for the Rollerski option. Cost $10 for Hiking Option.  Members arrange their transport and accommodation.

 

WINTER CAMP AT SILVER STAR DECEMBER 2-6, 2024

Coaches Peter Lloyd and Dan Mallet will 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 need to arrange their meals, accommodations, transport, and ski pass purchases.

• Date: Dec 2 to 6, 2024
  • 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 one-on-one with a coach
    • Fri –Downhill on Nordics day.

• Cost: $250 (coaching only)
• Accommodation/Transport/Meals/Passes: Self-arranged
• Minimum: 5.

 

Winter 2025

 

Tuesday French Roast - It’s Dark and It’s Intense

• Jan 7 to Mar 25
• 6:30 pm – 8:00 pm in Gatineau Park

Enjoy the magic of ski training at night with friends. The early start is meant to optimize the 90 minutes of training, then head home early. Due to darkness and the shorter session duration, technique work will be kept to a minimum, emphasizing movement (to keep warm), intensity and cardio work. For these reasons, this program is for intermediate to advanced skiers only. The program alternates weekly between skate and classic but may change depending on snow and weather conditions. For safety, it is mandatory for participants to have headlamps.

Max 24, Cost $155 + tax

 

Wednesday Nordic Nomads

• Jan 8 to Mar 26
• 10:00 am - 12:30 pm in Gatineau Park

Enjoy secondary single-track trails, explore less known areas of the park, experience ungroomed backcountry skiing, that is what this program is about. Participants must be at ease with classic skiing on narrow windy trails in the woods, therefore this program is for intermediate to advanced skiers. 

Sessions will consist of technique and agility improvement, on-snow strength work, and finishing off with an enjoyably paced ski. The sessions will be mostly classic skiing.  If you like to get off the beaten track, this is for you. There will be some video analysis of ski techniques. Participants are invited for coffee afterward at Les Saisons, XCCM’s “Clubhouse” in Chelsea.

Max 30, Cost $220 + tax

 

Thursday Strength Training 

• Jan 9 to Mar 27
• 6:15 pm - 7:15 pm at Evolve Strength & Conditioning, Ottawa.

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, 953 Somerset St W, Ottawa. 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.

This program is coordinated by Evolve. Go to the Evolve site for pricing and to register.

Max 24, Cost is on the Evolve website

Saturday WISTE 

• Jan 4 to Mar 22 (except Feb 15),
• Feb 15 – midterm break for participation in the Gatineau Loppet
• 8:30 am – 11:30 am in Gatineau Park

WISTE = Warmup, Intervals, Strength, Technique, Endurance.

Why Is Skiing Totally Enjoyable is because one gets better at it every time. These sessions include a warm-up, intervals, strength exercises, technique drills, ending up with a paced ski and warm-down. The goal is for participants to improve their confidence and performance levels, and enjoy taking on personal challenges during the ski season. For example, the program encourages skiers to participate in the Gatineau Loppet along with their fellow XCCMers. The first two months will be ramping up training intensity, with the last month focusing on fitness and technique continuous improvement. The program alternates weekly between skate and classic but may change depending on snow and weather conditions. Sessions later in March could involve special activities such as crust skiing or ski orienteering. Participants are invited for coffee afterward at Les Saisons, XCCM’s “Clubhouse” in Chelsea.

Max 60, Cost $220 + tax

 

Sunday GOOFs Skiing

Great Organized Outings For Sundays. Members regularly self-organize, on their own, ski outings on Sundays. There is no formal structure nor requirement in place other than the organizer inviting fellow members to join. Facebook is the platform used to post details about the outings, including routes, and time and place of gathering. These outings are typically 2 to 4 hours Long Slow Distance (aka LSD) skis and are excellent for endurance training.  Of note, as these outings are not part of the club-sanctioned official programming, the club bears no responsibility concerning these outings.

Free

 

Technique and Waxing Clinics

 

Jan 10 (Friday) – Waxing Basics Clinic, Hands-on (Waxing Series part 1)

• 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.

Min 4, Max 12, Cost $10+ tax

 

Jan 12 (Sunday) – Skate Ski Clinic

• 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.

Min 4, Max 12, Cost $30 + tax

 

Date TBD - Waxing Pro Tips Clinic, Online  (Waxing Series part 2)

• 7:00 pm – 8:00 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

 

Jan 19 (Sunday) – Classic Ski Clinic

• 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.

Min 4, Max 12, Cost $30 + tax

 

Feb 2 (Sunday) – Gaining Confidence Downhill

• 8:30 am – 11:30 am

A great way to practice and gain more confidence when going downhill. Participants must be at minimum strong novices able to go down most Gatineau Park hills. Skills to be taught: Speed control: snow plow and parallel skidding, stopping, emergency stopping, cornering, step turns, lane changes, parallel turns.

Min 4, Max 12, Cost $30 + tax

 

Feb 13 (Thursday) – Gatineau Loppet Waxing Clinic (Waxing Series part 3)

• 6:30 pm – 8:30 pm

Coordinated by XCCM, hosted by Cathy & Ed Cottell, led by Peter Hamilton

Cathy & Ed Cottell will host the waxing clinic at their home in Chelsea. Attendants will wax their own skis under the guidance of XCCM ski and wax expert Peter Hamilton, who will provide the waxes. Preparatory waxing will be performed for both classic and skate skis during the clinic, with the final touches to follow Madshus and Vauhti Waxes’ (Peter Hamilton) online postings on the morning of the respective races. 

Max 12, Cost $20 + tax

 

Feb 23 (Sunday) – Skate Ski Clinic

• 8:30 am – 11:30 am

This clinic is for intermediate to advanced skaters who wish to improve their skate ski technique. Video will be taken with individual follow-up at Les Saisons during the third hour. 

Min 4, Max 12, Cost $30 + tax

 

 

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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.