Recreational Masters
In the fall, you will receive two coached dryland sessions every week.- Tuesday 6:30 - 8:00 p.m. Dryland at Mooney’s Bay, Ottawa
- Saturday 9:00 - 11:30 a.m. Dryland in the Gatineau Park or at Nakkertok, Cantley, Quebec
- 12 weeks, 24 sessions
- Tuesday 7:00 - 8:30 p.m. Classic ski technique at Nakkertok
- Saturday 9:00 - 11:30 a.m. Classic or skate ski technique in the Gatineau Park
- Sunday 9:00 a.m. -12:00. Group ski in the Gatineau Park or Nakkertok.
- 14 weeks, 28 coached sessions
- Multiple video analysis sessions on snow
- Period fitness testing
- Potlucks and social events
- Other activities such as mental training, wax clinics, nutrition session
- You can also upgrade to the Racing Masters program, fall or winter, at any time.
Cost: $320 per year for Nakkertok members or $160 per season
Racing Masters
Nakkertok Racing Masters includes a 7-month training program provided to you on a weekly basis. The training programs are designed for masters skiers who have a limited amount of time to train, yet wish to be as physically prepared as possible for the demands of cross country ski races and loppets.Choose a specific program that will prepare you for one of the following:
- 25 km ski loppets (e.g., Gatineau Loppet)
- 50 km ski loppets (e.g., Gatineau Loppet)
- Canadian Ski Marathon
- Tuesday 6:30 - 8:00 p.m. Dryland at Mooney’s Bay, Ottawa
- Saturday 9:00 - 11:30 a.m. Dryland in the Gatineau Park or at Nakkertok, Cantley, Quebec
- Two roller ski clinics during the Saturday practices
- At least one video session on roller skis
- Includes 12 weeks, 24 sessions
- Tuesday 7:00 - 8:30 p.m. Classic or skate ski technique at Nakkertok m.
- Saturday 9:00 - 11:30 a.m. Classic or skate ski technique in the Gatineau Park
- Sunday 9:00 a.m. -12:00. Group ski in the Gatineau Park or Nakkertok.
- 14 weeks, 28 coached sessions
- Multiple video analysis sessions on snow
- Periodic fitness testing
- Potlucks and social events
- Other activities such as mental training, wax clinics, nutrition session
- Coaching support at Nakkertok’s Weekly Race Series
Cost: $380 per year for Nakkertok members or $190 per season
The Training Schedule
Dryland: Sept. 15 to snow fall
Tuesdays 6:30 – 8:00 p.m. at Mooney's Bay in Ottawa or various other locations. The training goals will be endurance, short aerobic vertical intervals, strength, power and speed.
Saturdays 9:00 – 11:30 a.m. in the Gatineau Park. The training goals will be endurance, long aerobic vertical intervals and strength. Each session ends with a yoga session. At least two of the sessions will be roller ski clinics with one in September to brush up on your skills and show you some drills to practice, and a second one in October to check up on your technique and give you some more tricks.
Natalya Kuziak and Jason King will coach the dryland sessions. Christa Ramonat, Stephan Sander and Natalya Kuziak will coach the roller ski clinics. Tamsin Douglas provides yoga instruction.
On-Snow: snow fall to Mar. 15, 2010
Tuesdays 7:00 – 8:30 p.m. at Nakkertok The training goals will include a combination of technique work, ski specific strength, short and long aerobic intervals, anaerobic intervals, practice races. There will be seperate coaches for fitness/recreational skiers and for skiers focussing on racing, so you will be skiing with others who have similar abilities and goals.
Saturdays 9:00 – 11:30 a.m. in the Gatineau Park The training goals will be a combination of the components identified above, but will include more endurance and/or tempo workouts and long intervals. Fitness/recreational skiers will have more opportunity for technique, drills and endurance.
Sundays 9:00 – 12:00 noon at Nakkertok or in the Gatineau Park. This will be an un-coached, but coach facilitated group ski to allow skiers to do their endurance training together or just join others for a recreational and social ski.
Natalya Kuziak, Christa Ramonat and Stephan Sander will coach the on-snow sessions.
