XC Zone's Adult XC Group Training Fall Schedule
By: XC Zone (2008/09/02)
We are happy to launch the Group Training Schedule for the Adult Fall 2008 Natural Fitness Lab Program in association with Chelsea Nordiq. (Starting Tues 02 Sep 08)
FALL SCHEDULE (until we are on snow)
MONDAY 6:30-7:30PM [easy] Dryland nordic ski training and technique at Mooney's Bay.
TUESDAY 6:30-8:00PM [more difficult] Trail running session in the Gatineau Park (the exact place and route will be posted on www.trirudy.com under group training, a week in advance.)
THURSDAY 6:30-8:00PM [moderate] Roller Skiing at P8 in the Gatineau Park
SATURDAY 10AM-noon [easy] 2hr LSD Trail Run in the Gatineau Park (the exact place and route will be posted on www.trirudy.com under group training, a week in advance.)
SUNDAY 10AM-noon [moderate] Dryland nordic ski training and technique starting from P8 in the Gatineau Park
Notes: - The time change for practices on the weekend! We are now starting at 10am, owining to optional rollerskiing 8-10am. - The Parkways are closed for Rollerskiing Practice 8am-10am on Saturday and Sunday from P8, but there is no formal group training. You are welcome to practice at those time too.
We will be keeping the reduced price of $60/yr for another 48 hours since many people are only now returning from holidays. Register now on-line https://www.beanstream.com/scripts/cart/view_products.asp?merchant_id=116450000&categoryid=8 (Note that prices go up in Sep and again in Dec)
Details of the fall-winter nordic ski conditioning program are available from http://www.xczone.com/adultskirunprogram.pdf .
And dont forget the combined Trail Running Technique and Nordic Ski Dryland Training Clinic Saturday, 06 September 2008, 1pm-4pm at the MAIN LODGE at Camp Fortune. The cost is $20, or FREE to all those who have signed up with the Fall-Winter program. E-mail me email@example.com if you are interested to reserve a spot. Filling up really fast!
Schedule: Equipment Review Warmup Running form on the flats Agility, form and fluidity drills Climbing Descending Obstacles (tackling rocks, roots, mud, tight turns) Putting it all together Introduction into Dryland training techniques (nordic ski walking, striding, bounding in classic, skating and downhill)
Bring your running shoes, running clothes, food, water and cheap ski poles (around armpit height).
See you there...
I would like to share my experience with their programme and encourage all triathletes to consider this great cross-training opportunity!
I joined their group last year and found their programme excellent. Because of the NYC marathon, I only started training with them in November. I got in a couple good dry-land training and rollerskiing sessions, then came the snow. Well, actually, our first two sessions took place on artificial snow on a Camp Fortune hill, practicing turning, climbing and humility… The snow program included one speed/interval session (Tuesday evening) and one long slow distance session (Sunday morning) per week. I understand this year’s program is to include a third more technical session which will be great.
If nothing else, being part of this group helped getting out when weather conditions were less than favourable. Interestingly, once in the Park, conditions such as rain, cold or snow were rarely an issue as Dave and Lise, accordingly, picked the right trails, level of effort and duration. (Please note that they always go out, i.e., in all conditions!)
Their program is intended for skiers of various abilities, from novice to elite. By the way, this is a great opportunity to improve your technique as you’ll be exposed to some of the best ski instruction out there! And with their current promotion, the price is right.
If you wonder whether, as a triathlete, you would benefit from Nordic skiing, the answer is an unequivocal, definitely! Personally, I much prefer skiing to spinning indoors or running in slush… : - ) Above and beyond the physical benefits of cross-training, you also get the psychological benefit of changing activities throughout the year. Besides, what’s more fun than waltzing on snow... ;-)