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

Masters Dryland Training Group
By:  Natalya Kuziak   (2007/09/12)


I'm offering my dryland (i.e., not on snow) training sessions for xc skiing again. The dryland sessions will be from Sept. 12 to Dec. 19 or when the snow falls, which ever comes first. These dryland ski training sessions are only part of the training one might do for xc skiing for racing or loppets. They focus on ski specific strength, speed and power, especially for hilly terrain. You can incorporate them into your personal training program and continue to include endurance training and other speed, strength and flexibility training on your own.

Wednesdays, 6:15 p.m. at Mooney's Bay

On Wednesdays, I'll be doing the sessions at Mooney's Bay off Riverside Dr. at 6:15 p.m. The specific types of exercises include ski walking, ski bounding, and plyometrics on hills, short sprints on flats, and circuit strength training. Workouts will last approximately 2 hours. You will need to bring a pair of classic ski poles, an exercise mat, and water. Dress for running and bring warm clothes for afterwards. Meet in front of the Terry Fox Athletic Facility.

Saturdays, 10:15 a.m. in the Gatineau Park

On Saturdays, I'll be doing dryland sessions in the Gatineau Park after roller skiing, which ends at 10:00 a.m. Each week, we'll meet at a specified parking lot, such as Camp Fortune (in front of the main lodge) or at P8. I'll post the Saturday location on the Trirudy.com group training calendar each week. We will do a combination of ski walking, ski bounding, technique progressions and intervals on varied terrain or a specific hill. Workouts will last approximately 2 hours. You will need a pair of classic ski poles, an exercise mat and water. Dress for running and bring warm clothes for afterwards. Brunch afterwards is always an option.

Who can come?

These sessions are suitable for all level of skiers, but you should have a base level of fitness already because they are strenuous workouts. Participation is at your own risk. You should go your own pace and should not do any activities that you feel are beyond your level of fitness or health. Don't do anything that would risk re-injuring an existing condition. Each week will become progressively more difficult or varied to build your strength and speed gradually. So start early! I will demonstrate the activities and proper technique before each exercise and try to reinforce good technique habits throughout.

What's the cost?

The cost for all 15 weeks is $60 for the Wed., $60 for the Sat. or pay as you go, $5 per session.

But is it any fun?

You bet! What’s not fun about getting super fit, with a bunch of fun like-minded people and then skiing your brains out all winter!

Natalya Kuziak

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