XCCM Social & Program Calendar

Note:

Coaches
Raylan (lead), Evan

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

6:30 PM - Warm up & test wax
20 minute warm up ski

6:50 PM - Technique
Split into 2 groups

7:00 PM - Intervals
Part 1) 10 x 10 sec sprints on varied terrain with 2-3 minutes between
Part 2) Agility course by Saint Raymond sign

7:50 PM - Cool Down
Cool down easy ski

8:00 PM - Done

Last updated: 2026-03-02, 8:20:16 p.m.

Note:

Coaches
Mike (lead), Etienne

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

10:00 AM - Warm up & test wax
From P9 to Doldrum (west gate).

Technique
In this practice we will re-visit D.S. as it is the cornerstone of classic skiing. Locking in balance is the main theme (the other two skill sets are coordination and propulsion). More specifically, we will call it 'Gliding D.S.' because with every stride we want to maximize glide.
Stride Set-up explanation:
"The recovery foot contacts the snow after it passes the gliding support foot; and shortly afterwards, there is a complete weight transfer in preparation for the next stride. The (single) leg push phase commences at the feet together position".

Task Goals for you in the single leg balance posture:
"Stand tall and forward"
"Engage the core"
"Jacket zipper directly over the ski track"

Please bring your iPhone so that you can be video taped in D.S., both side and front profiles. We can review your footage (one-on-one) at Les Saison at the end of practice.

10:10 AM - Ski Excursion
Ski up Fortune Lake Parkway and work on technique for 20 minutes. Ski route: Burma #3 (counterclockwise direction) all the way to Ridge Rd. near Huron Lodge and return.

12:15 PM - Cool Down
From gossip corner on Fortune Lane Parkway/Ridge Rd. to P9.

12:30 PM - Done
Les Saison for those who are available and review video footage.

Last updated: 3/3/2026, 1:56:27 PM

Note:
PRACTICE IS ON
Rain in the forecast. Bring layers, including water resistant + dry stuff for after practice
Skins or wet klister

Coaches
Etienne (lead), Ben, Dan, Jamie

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

8:30 AM - Warm up / Echauffement
Test waxes

8:40 AM - Technique
Split into groups
Ski to technique locations
Technique focus : uphill diagonal stride.
How to get further up a hill before getting into herring bone: shortened strides, deeper ankle flexion, weight on ball of foot, more punchy push off. Maintain glide and weight transfer as loong as possible.
When to use diagonal stride vs. running vs. herrring bone (hint: it is a matter of both technique and grip)

9:30 AM - Intervals/Strength
Fractionné/Musculation
Long z3 intervals: 6 x 5 min on, 5 min rest (terrain dependent). Total effort time = 30 min. Total workout time = 55 min
Route options up to coaches, depending on snow conditions
It is unlikely anything will be freshly groomed, we will be relying on Thursday overnight grooming

10:30 AM - Cool Down/Récupération
Return to P5

11:30 AM - Après-ski
Refreshments at XCCM clubhouse aka Les Saisons

Last updated: 2026-03-07, 7:30:48 a.m.

Note:
PRACTICE IS ON.
Come prepared for light rain.

Coaches
Dan (Lead), Jamie

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

6:30 PM - Warm up & test wax
20 min warm-up ski then meet at intersection with Champlain Parkway

6:40 PM - Technique
Up hill technique, offset, hop skate

7:00 PM - Intervals
Takeover: Fun Team relay with agility

7:50 PM - Cool Down
Ski back to parking lot

8:00 PM - Done

Last updated: 2026-03-10, 1:16:33 p.m.

Note:
PRACTICE IS CANCELLED due to weather conditions

Coaches
Mike

Equipment
CLASSIC skis/poles/boots, drink belt, snacks, water proof upper body layer, dry clothes for after the practice. Bring extra clothes with you while skiing.

10:00 AM - Warm up & test wax
From parking meet at chalet des erables.

10:15 AM - Technique
One step double poling and uphill diagonal stride technique taught on the move.

Ski Excursion
Ridge Rd. towards Huron Lodge and Burma. Will stay in woods as much as possible to avoid wind and rain.

12:15 PM - Cool Down
Ridge Rd. and Chicken Run

12:30 PM - Done
XCCM clubhouse aka Les Saisons

Last updated: 3/11/2026, 12:06:04 AM