XCSO/Para Nordic Renegades Training Camp Schedule
Meet at Lion’s Centennial Park, Brant West
May 25, 26, 2019
Saturday May 25/19 |
Workout Standing |
Workout Sitting |
Objective of the workout |
9:00 |
Arrive, meet and greet |
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9:15 |
Break into groups:
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Introductions/logistics/ goals and objectives for the camp |
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9:30 |
Warm-up + run jump pull + push |
Technique, strength and agility new athletes, work with coaches teach poling and movement
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To be prepared for the workout take athletes through a warm-up and cool down after they have completed the activities |
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1km run test |
1km sit ski test (for athletes ready for this) |
Athletes can walk 1km to develop a base |
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Jump, pull and push test |
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Push(is to check athletes balance prior to testing) |
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Stretch and discussion |
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Discussion on how Test run / ski erg went |
11:30 |
Move to Mary Lowes Room Burford Community Centre |
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Lunch and discussions on how to connect workouts to training |
Bring your own lunch |
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1:00 |
Return to Lion’s Park |
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1:15 |
Endurance hike |
Endurance roller ski |
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Sunday May 26/19 |
Workout Standing |
Workout Sitting |
Objective of the workout |
9:00 am |
Meet Mary Lowes Room Burford Community Centre |
Discussion in groups how Saturday went |
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10:00 am |
Learn ski walking/striding how to use poles |
Sit skiers, work on endurance efficiency |
To understand pacing and distance workouts |
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Quality distance training from 1.5 to 2.5 hrs |
Ski erg test for those ready for it
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Work on technique in Z1 Athletes need to talk to coaches and volunteers how they are feeling before heading off. |
2:00 |
Wind up / lunch |
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- Cross Country Ontario
- Thunder Bay, ON