LOPPETS - - TRY A NORDIC SKI TOUR
Do you want to enjoy the winter, to improve your fitness and health, to lose or maintain weight, to make new friends? Or perhaps you would like to try a citizen ski race or challenge yourself to skiing a longer distance.
This summer begin the journey to participate in a ski loppet this winter. Cross Country Canada’s Women on Skis Committee has launched a new initiative, modeled after the successful recruitment of women into the joys of running. A year long training plan will be posted shortly and will provide you with a guideline for how many minutes or hours of activity will help you achieve your goal of skiing in your first Ski Loppet (ski tour) or challenging yourself to improve your fitness level or speed. A more detailed month by month plan with suggested activities including ski walking, running, roller skiing for the more adventurous and suggested exercises to increase your strength is now available. Click here for specific October training plans for shorter loppets (200 hours) and click here for longer loppets (280 hours).
The objective of the Females in Motion is to encourage a large number of girls and women to participate in either a 5 km, 25 km or 50 km ski event this winter. A special Ski BUFF has been designed to distribute to those who register and successful complete a ski loppet this winter. The signature events are the Birkie Race held east of Edmonton and / or the Keskinada held east of Ottawa. For those who wish to start closer to home, check with your local ski area or ski club for a local event.
Our objective is to double the number of women participating in the loppets this winter. Come join the challenge and help us achieve this goal.
If you have questions or just want encouragement forward your email address and a coach or mentor will get in touch with you to provide a contact for information and encouragement. CCC is in the process of developing a bulletin board where questions can be posted or ideas and inspiration posted to help you on your journey.
Disclaimer
Before embarking on any intensive training regime, the athlete should
get medical clearance to ensure that there is no existing physical
infirmities that could put the participant at risk or a pre-existing
injury that might be compromised by heavy training prior to proper
rehabilitation.
Training Tips
Not a Runner ? Then Walk with Poles:
If you are not a runner, replace any scheduled running with walking with ski poles which will increase your heart rate without due strain on your knees or hips. I can do it, suggesting that if the heart rate. To increase your speed through interval training, walk as
fast as you can with poles and then actively rest (walk slowly) during the rest
period. You may find as your fitness level increases that you can slowly introduce short intervals of running.
Ski Walking Poles can be purchased as many sports stores or you can adapt winter ski poles by selecting shorter poles to prevent shoulder injuries. IF you flip the pole upside down (handle on the ground), the length should be such that when you bend your arm at the elbow, holding your upper arm parallel with your body, and your lower arm extended out in front at a right angle, your hand wraps around the ski basket area. Check out sites on the web that provide descriptions of ski walking.
What to do if totally exhausted?
On days when you have had too little sleep, are travel weary or just tired from a schedule that it too full, start out with a gentle 10 minute walk to see if your energy level picks up. If it doesn’t then just finish a gentle 30 minute recovery walk and pick up the formal training schedule the next day.
Training Alone or with a Buddy?
Try what works for you. It often helps to keep motivated if you have a friend join you at least a couple of times in the week. Be careful to go your own pace though and don’t try to compete in the training. Some people find they enjoy the time alone to simply lose themselves in the activity. Others find it difficult to stick with the program on their own. Consider joining a local running/walking club for a couple of your workouts a week. Some ski clubs offer summer Masters or Teen Training programs, which may be helpful.
For more information please contact Maureen Kershaw hmkersha@lakeheadu.ca
