- Philosophy
- Coaches Role
- Athletes Role
- Parents Role
- Practices
- Overview of season
- Basic equipment
- Paperwork required
- Further information
Philosophy:
The approach to ski racing taken by the Nakkertok racing team is similar to that throughout the ski club. Our goal is to enable young athletes to develop their cross country skiing in a positive team environment. The focus is on ski racing however the athletes are encouraged to grow as individuals. The skills they learn will be useful throughout life. Fun socializing and variety encourage a love of skiing and the associated lifestyle. Practices are open and parents are welcome.Cross-country skiing is a sport in which an athlete takes many years to develop to full potential. Many talk of ten years to make a racer. World class athletes are typically on their 20's and 30's. In order to grow in the sport an athlete needs to have fun and enjoy training, appreciate being outside and above all love to ski. The Nakkertok program includes a wide variety of activities throughout the year to keep the interest level high. We as a team recognise that we are in it together for the long haul. Patience and constructive attitudes on the part of the coaching staff and supportive positive attitudes on the part of team members, regardless of age, help all athletes to get as much out of the experience as much as they are willing to make of it.
Coaches role:
Coaching at Nakkertok uses the team approach. All athletes will be coached by all of the coaches. This exposes the athlete to different coaching styles and to different special skills. (It also leads to long discussions in the parking lot after practice as the coaches update each other). The coaches believe in equal treatment of all athletes and coach based on the time and effort given by the athlete (not necessarily related to skill level or perceived potential). The coaches work towards helping the athlete achieve their own potential and their own goals.Athlete's role:
The athlete is expected to make a personal commitment to participate in the program. The level of that commitment may depend upon the athlete's goals at the time; however commitment is necessary. The athlete is expected to participate as a member of the team, being constructive and supportive of other team members (remember we are all together for a long time). The athlete is expected to be responsible and honest with the coaches and other team officials. This includes letting a coach know when you won't be at practice or when you are not feeling well.top
Parent's role:
At Nakkertok the parent is always welcome to be part of the picture. Practices are open; many parents come out and exercise at the same time. Some participate in practices (away from their children) and receive pointers from the coaches. Parents are also necessary to keep the team running smoothly; not only at races but throughout the year. Expect to be asked to help out, or better still don't wait to be asked. Coaches are happy to discuss your child with you at any time. This is particularly important for new team members when we all are getting to know each other better.Practices
Team practices are held on Wednesday evenings and Saturday mornings for all skiers. There is also a practice Sunday morning for more committed athletes and those midget age and older. Off -season practices start at 6:00 weekdays and 8:00 weekends. During the winter practice times are generally 9:00 weekends and 7:00 weekdays with the transition season being somewhat variable. Wednesday practices are held at the Arboretum (central experimental farm) in the Summer. We move to Mooney's Bay at 6:30 after Labour Day and then to the lighted trail at Nakkertok South after it snows. Weekends in the summer and fall are at Keogan's parking lot in the Gatineau park. When the Parkway is closed during the summer we meet at P8 (Meech Lake road near Chelsea). As the Parkway closes in the fall/winter we move to P5 on the Kingsmere road overpass. There will be variations due to weather or other events. If there is a change in time or place there will be a call around. Without a call the above times/locations are standard.
Overview of the season
Ski racing is a year round activity. The racing season is only part of the program. At Nakkertok we encourage year round activity, a healthy lifestyle and a variety of outdoor activities. Year round activity is necessary to be successful as an athlete and particularly as a skier. As you will see, year round does not mean boring or repetitive. Our approach to training and conditioning will both include and support the athlete's other off season athletic activities.It is necessary to understand that in order to ski well during the winter, pre-season training is critical. The base for the winter season is layed before the first snow flake is seen. Skiers who arrive at their first practice late in the fall are frequently disapointed. Skiers who arrive in the winter can expect to spend the season well behind the others.
The year starts in late May for the more senior athletes when they receive their individual training programs for the year. Summer practices start in June with soccer, some strength work and some hill work. Weekends consist primarily or rollerblading and running in the Gatineau Park. However we include some mountain bike rides and orienteering as optional activities for those interested. The aim throughout the summer is to build endurance and strength in a relaxed environment (it is summer). Summer training provides the base for the winter to come. The summer is also the time when the coaches usually have more time to devote to new athletes.
Fall brings a move to Mooney's Bay during the week. We maintain the soccer for running and speed and increase the strength and hill work to be more ski-specific. The fall Wednesday workout is very important, particularly for classic sking. We cover some things here that we may not have time to fully develop once we hit snow. The weekends continue with rollerblading and running. We add some more race specific sessions as well as some time trials to gain experience with preparation for races and confidence with the race environment. We also include a session with a sports nutrition specialist and a ski preparation and wax night. One of the highlights of the pre season is the Team Weekend at Nakketok North the first weekend in December. It provides some good times together and an opportunity to do some extensive work, but it's really a relaxing weekend.
Once we get snow, we start ski sessions in a fairly relaxed way, progressing to more intensity and some time trials before the racing season. Sundays we focuss on racing specific topics, such as tactics, terrain, visualisation and individual waxing. At the same time we still get in a good ski and adjust the level to the individual athlete.
The race season is busy and the coaches will help the athlete select the race schedule suitable to their level. As a team, we try to participate in all Nakkertok races and the Silver Spoon in Deep River. We provide significant support and waxing assitance throughout the racing season.
The year winds up with some fun skis and events to remind us of how much fun skiing will be next year.
Basic equipment
Cross country sking does not require a great deal of equipment, but some things are necessary, both for dryland and on-snow sessions.For dryland training:
- roller blades: They don't need to be a particularly high quality, we don't want high speed. Roller blades should not have rocker.
- helmet: Absolutely essential - no brain bucket no training.
- poles: Skating length with carbide tips for blading, classic length for hill work.
- gloves: Protect the hands from blisters while blading.
- sun screen: Don't take chances, we're outside a lot over the years
For winter:
- skis: for classic and skating. Talk to the coaches regarding what might be most suitable.
- rock skis: It's always nice to have a pair of rock skis for the beginning and end of the season. We start skiing as soon as you can't see the grass.
- poles: for classic and skating.
- wax: each skier needs a basic wax kit and will learn to use it. The coaches have a list of recommended waxes and it is strongly recommended that these be added to you personal favourites. We will always find something that works from the basic wax list.
- Water bottle carrier: Important in summer absolutely necessary to have water during the winter.
- Sun screen and Dermatone Winter is even harder on the skin.
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Paperwork:
- For each athlete we need filled out and returned:
- Waiver form: Required at the beginning of each season.
- Medical Form: Please fill in and return, update if there are changes, This is important, particularly for out of town and overnight events.
We will provide to the athlete:
- Athlete's handbook: Containing basic and necessary information including; training, race preparation, nutrition.
- Handouts: Throughout the season on specific topics related to ski racing and training.
- Training programs: For athletes interested in improving their performance.
Further information.
Please feel free to talk to any of the coaching staff at any time regarding the program, your child or training for yourself.We also have a variety of technical material, books and videos on sking, nutrition, stretching, Please feel free to ask. top
