Start of adult instructional programs - Tuesday Dec. 10th

We plan to start instructional programs for adults on Tuesday, Dec. 10th.

More information early next week.

Registration will close on Dec. 7th.

Check out the snow-making at Windsor Park!

Re-post! Injury-prevention strength for XC skiing!

A few years back, we had Twila from Pure Fitness show us some really good strength exercises to make our bodies very resilient.   

It's best to add these exercises into your regime gradually -- they don't seem like much when you first do them, but then the next day, you realize they strengthen all of your muscles that are very weak!!

Do a few light reps of these your first time and see how your body feels the next day before building up to more reps.

After 4 or 5 weeks (of doing these twice a week), you could build up to 6 to 10 reps of each exercise.

Again, be really gradual as you add these in.   

I have been doing these exercise once or twice every week for 9 years and it's really allowed me to be quite injury-free over that time.  But I always do a good warm-up and never push myself very hard with them -- just a modest workout that helps balance my body with everything else I do.

Your Beautiful Coaches for 2024/25!

  Coaches for 2024/25 Season:

Athletic Beginner:

Katrina

Intermediate

 Coach

John K

John M

Advanced

Steve

DN Adult Program - 2024/25

  ... and we are back!

DN Adult programs for the next season:

Main Change = Tuesdays only

Adult instructional programs each Tuesday in December and January (as soon as we get skiable snow)

Will alternate each week generally with skate or classic instruction (a little bit conditions-dependent)

Will have Athletic Beginners, Intermediate, and Advanced. 

AB + Intermediate will be instructional; Advanced will be mostly drills and interval training

AB will be led by Coach Katrina

Intermediate will be led by Coach John K with support for Coach John M

Advanced will be led by me

Coach Jim B is taking a year sabbatical and will be back next year.

Dryland training for those interested will be at Westview Park on the north side Tuesdays at 6:45PM starting October 22nd

Registration here:   https://zone4.ca/register.asp?id=36525

Options on Downhill corners - reposting as it's useful to learn how to deal with high-skied icy corners!

Here is an interesting picture on downhill cornering.  For the advanced group on Thursday, we will play around with downhill cornering options!

Downhill at France world cup last year -- watch how Klaebo looks to the turn and picks the outside line in the deep snow - this allows him to control the turn better.

Klaebo is third in line with the yellow bib:

Klaebo - looking at conditions on the outside:

Klaebo sliding into the loose snow

The only skier to use the loose snow to turn, rather than go through the icy corner apex

At times, a corner gets so icy and scraped, that it's easier to step into the loose snow to do an easier and safer turn.   This is often the case at big events with lots of laps or lots of skiers (like the Birkie)

                          

DN CCSAM-required Polcies

 We have added several new policies as required by CCSAM.   They can be found here:  

https://drive.google.com/drive/folders/1dd9HgopWwOI2F0z_EBOWdCImC_uVU9IQ?usp=sharing