XCOttawa athletes have hundreds of years of combined training experience. If the program was endorsed by coaches we have probably tried it. Here we share some of our favourite training tips and workouts with you in our `Workout of the Week` series.
Intervals : 30-30's...FAST and FUN! Intervals : Getting ready to race a pursuit Intervals : Planning your week Intervals : Get ready to race with short intervals Intervals : Short Intervals - The right time....... Intervals : Training Tips for a Green Winter! Intervals : Simulated Sprints - Zone 3 Intervals Intervals : An Interval Primer Intervals : Wednesday Intensity Intervals : Short ski striding intervals with technical component Intervals : Penguins and Turkeys Intervals : Continuous ski striding interval Intervals : Getting Ready to Hurt Intervals : The Spring Hangover Ski Intervals : My Favourite Workout (for now at least!) Intervals : Staying Sharp During Race Season with Zone 3-4 Intervals
Recovery : Back to the Fun of Dryland Training! How to Speed Recovery and Prevent Injury. Recovery : Gatineau Loppet is over, time to recover! Recovery : Working vacation: Staying fit while driving across the country Recovery : Bike Path Rollerski Routes Recovery : Trail Running/Hiking Recovery : Active Rest Recovery : Backcountry Skiing to Increase Your Comfort on Skis! Recovery : Go play! Recovery : Swimming for Active Recovery Recovery : Dynamic Mobility Exercises. Recovery : Dance Class Recovery : Climb a Mountain Recovery : Endurance Training Wakeboard Style
Speed : Develop your feel for the `Ski Gears` Speed : Foret Montmorency Time Trial
Sprints : Keskinada is just around the corner! Sprints : Short sprints make you feel good on your skis Sprints : Sprint workout for large groups Sprints : Tips for Relieving Sore Muscles During May `The Month of Pain` Sprints : Early Ski Season Intensity Sprints : Grass Skiing Sprints : Keeping the blade sharp Sprints : Short Burst for Speed
Strength : Staying Strong during Racing Season! Brought to you by A Step Up (www.a-step-up.com) Strength : The 3 E's of the Carleton Strength Circuit: Efficient, Effective and Easy to follow! Strength : Specific Strength: legs only skating and double poling Strength : Specific Strength Workout: Tire Dragging Strength : Compound Strength Strength : Strengthening the Arms for Faster Pole Recovery Strength : Core strength with a friend Strength : Circuit Strength Strength : Roller Boarding Strength : Summer Weeknight 'Standard' Practice Strength : Double Pole Ski Strength : Double Pole Endurance Strength : Pekka Strength Strength : General Strength Building Strength : Intro to Plyometrics Strength : All About Racing Muscle
Technique : Build Endurance with the Cross Country Combination! Technique : Rhythm and Flow Technique : Pre-race day prep Technique : First time on snow: steep uphill technique! Technique : Visualization - The Virtual Workout Technique : Develop Roller Ski Skills and Balance Technique : Rollerskiing on the bike paths Technique : Get in Stride
Tempo : Very long distance (a Zen thing) Tempo : Run + Paddle (Swim) Tempo : Rideau Lakes Cycle Tour
Threshold : Roller Ski Time Trial Threshold : Cottage Triathlon
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