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
"Vauhti Waxes. . . the conditions are always right!"
Check it out!