Tue. Mar. 9 Nakkertok Masters Ski Practice
Time: 6:30 p.m. Warm up. 7:00 Meet in the Stadium.
Location: Nakkertok South
Technique: Skate for racing group or Classic for recreational group. Klister is a must for grip!
Focus: Hill climbing. Workout will be a pyramid of long to short sprints.
Coaches: Natalya, Christa, Petr Jakl (This guy's good! Come and get the benefit of his guest coaching!)
Waxing recommendations: Please see the following waxwizards http://www.skiwax.ca/indexf.php, http://www.swixschool.com/web/wizard.html?langInput=lang2&menuInput=subM2
Welcome to our 2009-2010 Season!
Welcome to our new web page. Any and all suggestions welcome, it's your page.
Questions? Email us at This e-mail address is being protected from spambots. You need JavaScript enabled to view it
For upcoming practices and other activities, look to the sidebar on the right of this page.
Handy links: (coming back soon, right now they are not working...)
- Registration information
- Online registration for membership and programs.
- Driving Directions to Nakkertok.
- Gatineau Park winter parking map
Recreational or Racing?
The Training Schedule
Dryland: Sept. 15 to snow fall
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.
The Programs
Racing Masters: $380 Sept. to Mar (or $190 per season)
- 12 weeks of dryland coaching, 2 days per week (24 sessions)
- 2 roller-skiing clinics (Oct 4 and Oct 25)
- 14 weeks of on-snow coaching, 2 days per week (28 sessions)
- Group ski 1 day per week
- fitness testing
- video analysis
- potlucks and social events
- Plus ad hoc sessions on nutrition, mental training, waxing, etc.
- Weekly training program (See the bottom of this page for a sample training program.)
Recreational Masters: $320 Sept. to Mar. (or $160 per season)
- 12 weeks of dryland coaching, 2 days per week (24 sessions)
- 14 weeks of on-snow coaching, 2 days per week (28 sesions)
- Group ski 1 day per week
- fitness testing
- video analysis
- potlucks and social events
- Plus ad hoc sessions on nutrition, mental training, waxing, etc.
Been and gone, but good to know for next year:
Club Shopping Nights for Members
Fresh Air Experience Nov 11, 6:30 to 9m, 20% off the best prices in town.
Mountain Equipment Co-op invites all members of Chelsea Nordiq, Nakkertok and FreeHeelers United to a special night where our store will be open exclusively for you.
Time: Monday, November 9th, 2009 from 7pm-9pm
Location: MEC Ottawa, 366 Richmond Road in Westboro discount on all in store gear prizes!
You must be a member of either Chelsea Nordiq, Nakkertok or FreeHeelers United.
Members are invited to bring their immediate family. Since MEC is a co-operative, you must be a member to make purchases. A lifetime membership at MEC costs only $5. You can easily become a member when paying for your purchases at the cash.
For any questions, and to RSVP please contact Rebecca Goostrey at 613-729-2700 or by e-mail at This e-mail address is being protected from spambots. You need JavaScript enabled to view it
Time: Nov 15, 5pm to 9pm
20% off regularly priced items, 10% off all sale items.
Time: Sunday November 15, 5pm to 9pm. Trailhead invites you to shop at an exclusive clubs only night and get 20% and more off all regularly prices items. No holds, no special orders and no kayaks or canoes.
Daily, Nakkertok members get 10% off on all regularly priced items in the store.
