.: Ski XCOttawa.ca :: Skiing in Ottawa and Gatineau Park

MASTERS XC SKI TRAINING with Natalya Kuziak
By:  Craig Storey   (2004/09/15)

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An informal group of masters skiers (aged 30+) are meeting regularly for dryland ski training, Tuesdays and Sundays. Tuesdays we have been meeting at Mooney's Bay at 5:30 pm and Sundays in the Gatineau Park at 11:00 am. Once the snow flies, we'll move up to the Gats to ski both those days. Others are welcome to join us if you would like to have some company for xc skiing training and racing this season.

This Tuesday a group of 10 of us met for a workout at Mooney's Bay. We we were lucky and the rain held off. The workout consisted of 15 minutes ski walking zone 1, 15 mins classic ski striding zone 2-3, 15 mins skate bounding zone 3, 15 mins specific ski strength (plyometrics) and 20 mins general strength. Thanks for coming out everyone. Nice to see new faces.

Workouts are posted on TriRudy.com

Sample Workout: Weekends

IF THERE IS SNOW IN THE GATS: 9:00-10:30 Meet at P10 for skiing. Wax up a pair of rock skis. At 11:00 meet at Camp Fortune lower parking lot for ski walking/striding on trails and intervals on Canyon Hill (1.5 hours) Bring classic ski poles for ski striding, water, snacks.

IF THERE IS NO SNOW IN GATINEAU PARK: Informal rollerski for as long as you like up to approx. 10:45 a.m. Park at P8. At 11:00, meet at P8 parking lot. We'll head up to Penguin hill for some long intervals. Expect a 1.5 hour workout. Bring classic ski poles for ski striding, water, snacks.

Sample Workout: Tuesday Evenings

At 5:30 pm meet at Mooney's Bay in front parking lot of Terry Fox Track for a 1.5 hour work out (which will consist of a combination of ski walking, ski striding, hills, ski specific strenth exercises, and general strength). Dress for running and bring a pair of classic ski poles (ideally only as high as your armpits), water and an exercise mat.

For more info contact: Natalya Kuziak

 
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