this week at guelph skiing

I sent you this week's schedule by email. Here's the email message again:

This is another "maintain your fitness" week as you fit some maintenance and refreshment training into your study schedule. Think of all the time you're saving not going to class.
You will look for snow when you get home on the weekend and start in earnest logging the kilometers. Some of you had a taste at Highlands last Sunday what you are preparing for.
This is your "pre-competition phase" of training where the focus turns first to transitioning to snow skiing, then increasing the intensity to race conditions.

Tonight's workout will be similar to last Tuesday:

* run to Centennial hill to warmup, movement prep
* one set of plyos, just for maintenance
* run to Municipal St hill
* 5-5 Z3-Z4 ski bounding with poles
* run home


The running between stadium, Centennial and Municipal is part of the workout.

I will not be able to attend the practice - please choose a leader.

Coach Richard

- And gain is gain, however small.
-- Robert Browning

MISSING $1380 from my account - when found please return your share at highlands Jan. 8th

Hey everyone,

Just wanted to give the heads up that I'll be sending out an email in the week before winter camp giving the final cost of the jackets and suits. It ended up being $105 for the jackets and $125 for the suits but I don't know how much shipping will be yet. Those of you who ordered jackets and suits I need you to check your email and then bring money or a cheque to winter camp along with your team fee (this way you can get $ from your parents if you need to).

Hope everyones finals are going well!
Lindsey

WINTER CAMP JAN 8-10 2010

Hey there,

Just wanted to send out an email about Winter camp before everyone takes off for the holidays.

- The camp will run from Jan 8th (~10am) - 10th (back in Guelph evening of the 10th)
- We will meet at Highlands Nordic, ready to begin at 10am on Friday January 8th.
- We will train at Highlands on friday and saturday. Please bring breakfast food and any snacks that you'd like - we will get vouchers again for friday & saturday lunches at Highlands and dinners will be provided (similar to fall camp)
- On friday night both the men's and women's teams will be staying close to Duntroon.
- After dinner on Saturday, the men's team will drive to Penetang and spend the night there. The women's team will stay at the farmhouse.
- On Sunday morning we will meet up at Mountainview ski hills and race in the Midland race (looks like it will be a 9km skate race for both men and women). After the race we may have an afternoon ski and then drive back to Guelph.

EVERYONE PLEASE email me your response to the following questions (asap so you don't forget?):

1. Are you coming to Winter camp?

2. Do you have transport to highlands on friday?

- are you coming from Guelph or elsewhere?
- do you have a vehicle that you could use to help with transportation (if so, how many seats)?

3. Do you have any special dietary needs (if different from Fall camp)

4. What is your phone number in Guelph/cell phone number (for emergency list for race weekends, etc.)?

More details to follow...

Thanks!
Good luck with the rest of exams everyone and happy almost holidays!!

Annalee

Mike and Laura win Yuletide season opener!

We started the snow season for real this weekend, first with real skate skiing on real groomed trails at Maltby on Saturday morning, then with the season opener race at Highlands Sunday , 3 times up the mountain for the men, 2 times for the women. Mike emerged victorious in the senior men's category. Jordan was within a very respectable 57 seconds of Mike at the finish, in his first race in Gryphon colours, black and white cow patterned in this event. Justin Steeds and Shaun rounded out the Guelph entry.

Laura Hewitt posted the best time of the day in Open Female and thereby winning the Senior Women sub-category, swept by Guelph. Vesta, Lindsey and Jess finished 2,3,4 respectively. A short hard tough race for everyone on fast 0 degree firm trails. Well done everyone!

Our focus this race was to continue our transition to snow, and not necessarily to go as fast as possible. Other goals:
Maintaing technique when tired and in slippery conditions.
Maintaining an appropriate pace for your level of fitness and the event.
Enjoying going fast in good snow at last.

We will try for snow skiing on Tuesday but the forecast is not favorable, so don't put away the running shoes. 4:30 at the stadium.

Coach Richard

Maltby trails are groomed for skating

Maltby trails are packed for skating. The Parker Farm trails - the ones we start on from the road, are pretty rough with a lot of weeds and bumps - you may want to walk along the side if you are using good skis. The Naylor Farm trails are decent and worth the effort to get there.

Saturday practice meet at Stadium at 815 am. We will drive to Maltby trails, return by 11 am refreshed for studying.

If you are racing Sunday, skate skiing Saturday. Other skiers can skate or classic.

Coach Richard

Exam Practice Schedule

During exams we will start practices at 4:30 instead of the normal 5:41, meeting at the stadium. We will ski on the golf course whenever possible.

revised by Coach Richard

Any buddies

I'll be at the stadium at 5 40 if anyone is up for a run/core session.

LC

Preventing Flu and Colds

Infectious Illness Guideline
Adapted from Nakkertok Nordic – Nakkertok Nordique , Nov 2009
Prevention
• Frequent hand washing and use of hand sanitizers, especially before eating.
• Always use your own towel, face cloth, toothbrush, tooth paste, utensils.
• NEVER SHARE WATER BOTTLES OR GLASSES or FINGER FOOD (e.g. chips, candy, granola).
• Avoid touching your face or mouth with your hands.
• Cough or sneeze into your sleeve or a tissue. Use tissues only once and wash your hands after discarding them.
• Get adequate rest and nutrition.
• Athletes should be in individual beds, preferably placed head to foot to maximize distance between athletes. If sharing rooms, try to limit numbers per room in order to decrease chance of spread.
• Consider getting Influenza Vaccinations – H1N1 + seasonal
Symptoms
IF YOU HAVE THE ACUTE ONSET OF FEVER, COUGH, SNEEZING, SORE THROAT OR MUSCLE ACHES/JOINT PAINS, NAUSEA, VOMITTING or DIARRHEA DO NOT COME TO PRACTICE, RACE OR CAMP.
If an athlete or coach begins having any of the above symptoms:
• Isolate the athlete or coach immediately from other coaches and team mates.
• Assign an adult to care for the ill individual(s). Minimize the number of people caring for ill individuals and minimize the contact of these individuals with well persons. Transport ill individuals in a separate vehicle from well individuals.
• Preferably assign individual rooms to ill individuals. If this is not possible, group individuals with the same symptoms together but maximize distance between individuals by rearranging beds, for example head to foot, as possible.
• Clean surfaces contacted by ill individuals with bleach-based cleanser (e.g. Lysol wipes).
• Treat ill individuals symptomatically with acetaminophen or ibuprofen, adequate fluids and nutrition.
• A coach will contact a parent of the athlete and will discuss plans for transport home if required.
• Monitor for worsening symptoms, especially shortness of breath, blueness of the lips or pallor, dehydration, change in consciousness. SEE A DOCTOR IF ANY OF THESE OCCUR.
If an individual has been ill, he or she is NOT to return to group activities until symptom free and able to fully participate in all activities. H1N1 influenza is estimated to be contagious for 7 days from its onset.

- Coach Richard