Adult programs are now hopefully starting the week of December 12th.
Be sure to register by December 9th and you will be updated via email of all the details!
A couple of things:
1) Dryland training has ended (get out and ski! Birds Hill Park and Wildwood golf course have skied in tracks)
2) below is the latest on our club plans for the season
Here are the plans for the season once we have skiable snow:
We will have 3 instructional sessions in each of classic and skate at Windsor Park for Athletic Beginner and Intermediate skiers starting as soon as there is skiable snow at Windsor Park (note that WP plans to make snow - if needed - this year, so hopefully we will get going by early December at the latest)
Athletic Beginner skiers - 3 x Monday (classic) and Tuesday (skate) - 7PM
Intermediate skiers - 3 x Tuesday (Skate) and Thursday (classic) - 7PM
Advanced skiers - drills and technique work most Thursday evenings and occasional daylight and other sessions.
Start date TBD - but we hope to start by early December. We strongly encourage AB and Intermediate skiers to attend all 3 sessions for a given technique
Also be prepared to be adaptable/flexible as every winter is different and conditions can vary greatly from day to day!
After instructional sessions we plan a combination of occasional evening / weekend (and possibly an overnighter) social skis, interval training, and occasional daytime and evening ad hoc instructional sessions over the rest of the winter. Please reach out if you would like to help organize a social ski or two. Also, there will be a CANSI ski instructor training session in January -- check that out and let us know if you are interested in this program.
Registration is at zone4.ca -> see the link in one of the posts below
Hey - Registration is now open! https://zone4.ca/register.asp?id=29959
We haven't yet finalized winter plans, but dryland training at Westview Park (north of Polo Park area) will start Thursday, October 13th at 6:45 PM
Here is a little bit of what we do for dryland training:
... So we can get ready for this:
Anyone who's spent any time at the Windsor Park Nordic Center will have either met, seen or been influenced by Jim's work. The master groomer spent countless hours sculpting the trails for our skiing satisfaction.
Jim had a big presence and a huge heart. Always friendly, always smiling and always available for a quick hello.
He will definitely be missed.
For the first time in recorded history, Downtown Nordic held a practice in April. Not to refute any of the illustrious scientific studies on climate change, but winter 2021/2022 has indeed come close to being the ultimate “Endless Winter”. We have held on snow practices over a total of six months!
The April 3rd practice consisted of a friendly group ski, during which various water obstacles were avoided. The group ski was followed by caloric replenishment and beverages to counter any effects of malnourishment and dehydration
Please stay tuned for details on May practices.
Team Sprint Final - Steve & Tim on the mic!
Here is the advanced group training program for this winter:
The following progressive interval sets are set out for each week. We will do them on Monday evenings and Wednesday afternoons (pick one, NOT both!). Over the holidays, you will likely need to do your intervals by your self or with a small group.
Dec 20th 4 x 30 seconds - fast, but with good technique
Dec 27th 5 x 45 seconds
Jan 3rd 6 x 1 minute
Jan 10th 4 x 2 minutes
Jan 17th 5 x 2 minutes
Jan 24th 3 x 5 minutes
Jan 31st 4 x 5 minutes
Feb 7th 3 x 8 minutes
Feb 14th 3 to 4 x 8 minutes
For each interval set, set out a course that will approximately take you that amount of time and then give you about a 2 minute very easy skiing rest in-between each interval. Ideally, half the intervals would be on flatter terrain and the other half (with the workout) would be on hillier terrain OR alternatively half of each interval is on flatter terrain and half on hillier terrain.
The plan for each week is to have one interval workout (as above), one hillier and longer ski, one injury-prevention strength workout, and two easy 1 to 2 hour distance skis on flattish terrain.
The easy distance skis should be 100% under an appropriate heart rate - HR under130 for those over age 40 ... and HR under 140 for those under age 40. The continuous easy distance ski for a minimum of 45 minutes is really important as it allows your body to develop the important capacity to recover from day to day, and from effort to effort and ensure exercise is healthy, rather than become a chronic stressor. If you are *ever* getting tired legs the next day after a ski, it's a sign that you are skiing far too hard and need to add more easy skiing into your training.
If you follow this plan, world domination will surely follow.
December 8th, 2021 will go down in the history books as a very special day. The first ever daytime training session to be scheduled on a regular workday was held. Eleven exceptionally good looking, and questionably employed DN skiers took part in the event. They were coached by the ever dashing and stalwart Steve Scoles in both classic and skate techniques.
The training session was deemed a grand success and we look forward to more daytime training sessions. It is nice to ski and actually know who you are training with. We were all getting tired of finding out that we were actually skiing in the dark with the Jackrabbits group. We have absolutely nothing against the Jackrabbits. They are all outstanding and model citizens, as well as talented skiers. We just find them to be a little too fast and much less grumpy and confused than we are.