Cross Country Skiing, Cross Country Running & Biathlon

Inter-Provincial Inter-Club Fall Dryland Training Camp

Friday to Sunday, September 27th - 29th, 2013

Hosted by the Camrose Nordic Ski Club / Augustana Vikings (University of Alberta)

We invite athletes, coaches, parents & teams from Western Canada, who are interested in xc running, xc skiing & biathlon!

FAST & FEMALE ///

STATOIL ///

CROSS COUNTRY ALBERTA

Guest Athletes:

TEAM NINJA - three of Canada's fastest females training for the 2014 Sochi Winter Olympics

Alana Thomas - Graduate of Carleton University, Athlete at the 2009 World University Games in China

Zoe Roy - Graduate of University of Utah NCAA xc ski & run team, Athlete at the 2011 World University Games in Turkey

Two Elite Biathletes:

Melanie Shultz - member of Canada's National Biathlon Team 2010-2013, Biathlon Canada Athlete of the Year 2011-2012, Augustana Alumni Viking Biathlete, Camrose Ski Club Alumni Viking Biathlete raised in Camrose

Kathryn Stone - Alumni Augustana Vikings Biathlete, Cross Country Runner & Cross Country Skier, Augustana Female Athlete of the Year 2008-2009 & 2011-2012

Alberta Ski Team & Alberta Development Team Athletes

Augustana Vikings University Athletes & Alumni - Biathletes & Cross Country Skiers

Guest Coaches:

Claire Richter - head coach of Wapiti Nordic & - Arctic Winter Games Team Alberta

Jennifer Jones - coach of Rocky Mountain Racers & Maya MacIssac Jones - Junior National Team

Graeme Moore - head coach of Red Deer Nordics & Cross Country Alberta "Coach of the Year"

Andrew Urton - coach & coordinator of Ski Fit North Alberta - STATOIL

Mike Neary - Sport Manager of Cross Country Alberta & Head Coach of Canada Winter Games Team Alberta

Gerhard Lotz - head coach of Augustana Vikings Cross Country Running Team

Robert Renman - co-coach of Augustana Vikings Cross Country Running Team

Tim Wintoniw - head coach of Augustana Vikings - Camrose Ski Club Ski Team

Lowell Niven - head coach of Augustana Vikings - Camrose Ski Club Biathlon Team

Les Parsons - Augusta-Camrose - club coach of Olympic Gold Medalist Beckie Scott & World Champion Alex Harvey

+ other Guest Coaches to be announced...

+ other experienced club coaches to be announced...

+ new enthusiastic coaches to make sure we have FUN!

Our fall training camp provides:

- our athletes in Western Canada with an opportunity to train under the coaching leadership of experienced coaches from other clubs, and, to train together with athletes from other clubs and develop friendships.

- our coaches in Western Canada with an opportunity to coach together with coaches from other clubs, to develop coaching skills through experienced coaches mentoring new coaches, and to discuss inter-club & multi-sport cooperation.

- our parents in Western Canada with an opportunity to meet together with parents and club volunteers from other clubs and teams, to share challenges, experiences & opportunities.

All are welcome...athletes who have never skied before and experienced competitive athletes.

4 Camps in 1 = we are planning four camps in one, to ensure that athletes are training with coaches & athletes of the same age & ability.

National Class Athletes = Alberta Ski Team & University/College & High School

Provincial Class Athletes = Alberta Development Team & Junior-Senior High School & Masters/Adults

Alberta Winter Games Athletes = Elementary School Athletes & Masters/Adults

New Athletes = athletes from other sports, who are new to cross country skiing & Masters/Adults

+ young Skiers (older Jackrabbits & Track Attack) who are Alberta Winter Games eligible = ages 10-14 (born 2003 & earlier).

+ young Biathletes (Bears) who are Alberta Winter Games eligible.

+ Junior & Senior High School athletes ages 13-18; college/university athletes ages 18-23; and adult-masters-parent athletes.

+ Jackrabbit Leaders, Youth Coaches, Club Coaches, School Coaches of all levels of experience...for their coaching development.

+ Cross Country Runners from school teams and any athletes ages 10 & older including college-university students who have never skied before, but, who are competitive athletes in other sports who want to try xc ski racing. Camps are a great opportunity for these new athletes from other endurance sports to learn about skiing: cross country runners, distance track runners, 5km/10km road racers, triathletes, road cyclists, mountain bikers, swimmers, rowers, soccer players, hockey players, and other endurance sport athletes. If you know any athletes who are competitive in endurance sports, this is the ideal camp to recruit new athletes to join your team!

Training Camp Schedule: please note that this schedule may change due to weather/rain

Friday: travel to arrive in Camrose before 7:30pm

7:30pm = Stoney Crick Ski Lodge: Welcome to Camp, Safety Talk, Introduction of Guest Coaches & Guest Athletes, FUN Icebreaker Games for Everyone, mental training "team spirit & team building"

8:30pm = Athletes Snack & Social Time + Fast & Female Skick-Off

8:30pm = Coaches Meeting #1 to identify coach-mentor co-coaches and coach-athlete training groups

Saturday:

8:00am = Stoney Crick Ski Lodge: Coaches Meeting #2

8:30am = FUN GAME for Everyone, outline of weekend, introduction of coaches and training groups

8:45am = introduction to mental training "self-talk," "being a good teammate," race preparation & questions

9:15am = cross country running technique, flat terrain, up hill & down hill technique

9:45am = warm up routine & exercises for running races

10:00am = cross country running race with four distances to choose from: 1.5km, 3kms, 4.5kms and 6kms.

(note...our xc run course has long uphill climbs; to prepare for our camp; run every other day on trails with hills)

10:30am = cool down exercises

10:45am = potluck snack break, hydration talk & questions, running technique feedback from observing the race, race evaluation, mental training "self-talk" & "focus"

11:15am = stability core strength exercises

11:45am = picnic lunch

12:15pm = nutrition talk & questions

12:45pm = biathletes depart for shooting technique fundamentals Part One

12:45pm = skiers depart for double poling roller skiing technique fundamentals & poling strength

12:45pm = runners and younger athletes depart for ski walking poling strength exercises

1:45pm = runners jog on xc ski trails

1:45pm = younger athletes Four-Forest-Friends Nature Trail Treasure Hunt to answer questions while hiking along our 5km trail loop Stoney Crick Ski Trail in teams of 4 athletes

3:00pm = FUN outdoor games and relays

3:30pm = potluck snack break

4:00pm = swimming pool, deep water running technique, FUN water games & relays, shower

5:45pm = Augustana Cafeteria: pasta feast

6:45pm = Guest Athletes Amanda, Zoe & Alana Panel Presentation "David Letterman Top Ten Qualities of an Elite Athlete" and "Skiing after High School x University/College Skiing Opportunities" + Question & Answer

7:45pm = potluck snack break, sleep talk & questions,

8:00pm = "Fast & Female" Dance Party &  "Macho & Male" Marbles Competition + athletes free time to have fun with new friends

8:00pm = coaches & parents discussion, question & answer with Guest Coaches & Guest Athletes x "sharing ideas & fun event suggestions to develop our athletes, teams, clubs & provinces"

Sunday:

7:45am = Stoney Crick Ski Lodge: Coaches Meeting #3

8:00am = Welcome to Camp, Review Safety

8:15am = FUN camp warm-up game for everyone!

8:30am = Yesterday's Lessons Learned & mental training "positive visions & images, visualization & imagery"

9:00am = roller ski skate technique fundamentals (we will include an "introduction to roller skiing technique group" for athletes 13 years & older who have access to roller skis & the opportunity to regularly roller ski this fall)

9:15am = ski walking & ski striding & ski bounding technique for cross country runners and skiers/biathletes too inexperienced or too young to roller ski

11:00am = biathletes depart for shooting technique fundamentals Part Two, snack & lunch en route

10:30am = picnic lunch

11:00am = ski walking & ski striding & ski bounding technique for 9:15am roller ski group

12:45pm = stability core strength exercises Part Two and strength training circuit exercises for 9:15am group of cross country runners and skiers/biathletes too inexperienced or too young to roller ski

1:15pm = NINJA-FUN obstacle course relay championships

1:45pm = mental training "dreams"

2:00pm = potluck snack bread, camp closing ceremonies & awards, travel home

Accommodations: We have arranged accommodations for clubs and teams and families to sleep in local Camrose church halls (bring your own sleeping bags & mattresses) & use church kitchen facilities for breakfasts & prepare picnic lunches (bring your own groceries). We ask each person to contribute a small cash donation of $5/night or $10/two nights towards a Thank You Honorarium for the church.

If you, your team, or family, would like to stay in the church, please contact Augustana team coach Tim Wintoniw: wintoniw@ualberta.ca.  Please email before September 26, and confirm the number of people who wish to stay.

We have arranged a Nordic Ski Camp Discount at the Norseman Inn.  The deal - $99 per room, varying sizes - is available if you book before September 6.  Just say you want the Nordic Ski Camp Discount when you book.  Call toll free: 1-877-477-9171.

Meals & Food: You, your family & team are responsible to look after your own breakfasts and picnic lunches.

Our pasta feast on Saturday evening is at the Augustana Cafeteria.

Each family is asked to bring a big container of healthy high-energy-carbohydrate & protein (but low-sugar) energy snacks = homemade baking of squares or granola bars or cake or loaf or muffins or cookies...to share with everyone during our potluck snack breaks.

For more information about the camp, phone Les Parsons 780.691.6912.

Registration Deadline: Thursday September 19th, 12:00midnight = one week in advance for pasta meal preparation

Late Registration: add $10 to register late...before Wednesday September 25th, 12:00midnight

Fees: includes facility rental, pasta feast, swimming pool, Fast & Females Buffs & Posters, awards & prizes

$70/athlete from Alberta

$35/athlete from Saskatchewan, Manitoba, BC or North West Territories

$15/parent

$15/coach/guest athlete

Check our Cross Country Alberta website www.xcountryab.net each week for camp updates, details and information.