Dryland Training- Program Information

***SUMMER DRYLAND TRAINING (ages 12 and up)***

21 sessions

Tues @ 5:30-7:00pm

Sat start time @ 10am

Begins July 2, 2019 and Ends Aug 29, 2019

Excludes Aug 3, 2019

$150 – 12 Pass drop in – Let Coach Flora know what sessions you will be attending (no single drop in passes available)

$200 – Full 21 session discount!

Tue sessions: Roller skiing and strength training

Tuesday location: Greater Bragg Creek Area

Thurs sessions (August only – Aug 8,15,22,29): Running and strength training

Thurs location: Greater Bragg Creek Area

Sat sessions include: Long hikes in the mountains

Saturday location: TBD

*Roller skis are required for these sessions and can be rented from the club at $20/month

Coaches include Aaron Gilmore, Sebastien Dandurand and Coach Flora!

Pre-requisite for registration:

-age 12 and up

-expectations of good fitness level

-interest in registering for the competitive ski program 2019/ 2020

-if you are unsure if your child is eligible to register for this program, please contact Flora: headnordic@xcbraggcreek.ca

***FALL DRYLAND TRAINING (ages 12 and up )***

23 Sessions

Tues @ 5:30-7pm

Thurs @ 5:30-7pm

Sat start time @ 10am

Begins Sept 3, 2019 and Ends Oct 29, 2019

Excludes Sept 14 and Oct 12, 2019

$150 – 12 Pass drop in – Let Coach Flora know what sessions you will be attending (no single drop in passes available)

$250 – Full 23 session discount!

Location: Greater Bragg Creek Area and Canmore Nordic Centre on October 26th.

Preparation for the ski season- includes outdoor dryland and roller ski training. On snow sessions dependent on snow availability in Canmore.

(strength, core, flexibility, cardio, dryland ski fitness specifics, mental preparation/visualization, rollerski fitness training)

For season schedule, see “Calendar” at top menu bar.

Dryland program goals:

  • improve cardio endurance
  • improve strength & flexibility
  • Games and Activities
  • x-country specific training exercises
  • Balance and Agility
  • Building relationships within our ski community

West Bragg Creek Trail Reports:

Please see “calendar” for all scheduled program sessions, events and other scheduled XCBC activities.

Days & Times

Information on class days and times.

Schedule

Summer Training

July 10,17,24,28,31, Aug 7,14,18,21,28

T 5:45pm-7:15pm & Sat 10:00am

Fall Training

Thurs Sept 13- Oct 25

5:00pm-6:30pm

Program Costs

Costs for season

Costs

Fees:

July $65

Aug $65

July & August combined $120

Fall Dryland $84

Join Our Club

To join our program!

Club Involvement

If you wish to join a program or become a parent volunteer
Contact Program Director: Program Director

Events Register

Zone 4 registration.

Information

Fall Dryland Training Registration is now closed,

See pre-requisites

Contact program director for more information

Dryland Training – Further Information

The checklist for dry land training ages 12-18:

Equipment:

Running shoes
Comfortable excerise style clothing – weather dependent
water bottle with hip pack or small backpack
ski gear if weather permits

Rollerskis – can be renting from the club for $20/month

skate ski poles with rollerski tips

skate ski boots

light biking gloves (optional)

bike helmet

bright clothing

Athletes ages 12+ in the competitive program will be rollerskiing. Rollerski rental options available upon speaking with head coach Flora.

1. Assess the Situation: determine the nature of the emergency and what type of response is required (first aid, search for a lost person, etc.).

2. Develop a Response Plan: based on the nature of the emergency, develop an appropriate response plan (first aid treatment, initiate search, etc.)

3. Call for Assistance: use the two-way radio on channel 1 to call for assistance from one or more of the other XCBC groups.

4. Assume leadership of the group and delegate responsibility: group members should assist in patient care if needed, If needed designate one or two adults to go for help.

5. The group with the victim(s) should:
• Make the victim(s) as comfortable as possible, maintain his/her body temperature and protect the victim from the elements.
• A trained first aider should be with the victim at all times.
• Children should never be left unattended
• Give the other group members something to do to get their minds off the situation

If Emergency Medical Services is required designate one adult to call 911.

Provide the following details to emergency responders:

• Details of emergency
• Your location
• Assistance required

Designate one person to go to trail head to meet EMS.

If necessary use the Emergency Contact List to call the contact person of the injured person.

FAQs

  • Q: Cold weather cutoff? A: -15 air temp -18 wind-chill
  • Q: If a session is cancelled? A: An email will be sent out by noon the day of the lesson.

What Member’s Say

When you really think about it, this is almost the “ideal” program in so many ways. It is local and convenient. It is a “no stress” introduction to a sport that promotes fitness and health for life. It offers competitive opportunities to those who so desire. Finally it happens in a beautiful outdoor environment. I believe there are many sports clubs who seek to fulfill one of these goals, but very few who attempt to fulfill all of them. We are so fortunate to have XCBC in our backyard!

Let me say something. You have an amazing team with awesome support. They really helped me this weekend. This is what I call an “extra mile” in customer relationship. So I give 8 stars for the program theme and if I could, I’d give 10 stars for support.

Anonymous