• summer dryland training
  • dryland training

Dryland Training- Program Information

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

 

Club Sessions Summer 2023 July 12th – August 23rd (2 months, 12sessions -excludes holidays).

All fees include the annual cost of membership to XCBC, Nordiq Canada, and Nordiq Alberta

When: Mondays and Wednesdays in Bragg Creek, 6:00-7:30

Club Racer – “Skiers and made in the summer”

The Summer program is designed for competitive xc skiers and biathletes, and those wanting to maintain fitness and strength for other sports over the summer. The program will have a ski specific focus with ski striding and rollerski sessions to work on ski specific techniques. Trail running, team games, agility and strength will also be included in the program to ensure we are continuing to develop well-rounded and physical literate individuals. Participants in this program should be able to run continuously for a minimum of 20 minutes and be able to complete a 1km running test).

Ages 12+

  • Fee is $235 (including Monday and Wednesday = 14 sessions, club membership* and N C/NA fees)
  • Monday’s only = 5 sessions $90
  • Drop-In Pass – Due to family vacations we varied schedules during the summer we also offer a drop-in pass of 5 sessions for $100
  • Monthly Training Plan – For those who want to stay focused and motivated but can’t attend team sessions or have specific goals and want personalized training prescription for sessions outside of team workouts. $60 p/month (includes set up fee, use of Training Peaks, regular training updates and correspondence with Coach Allison).
  • Rollerski rental – It is expected that each participant owns at least 1 pair of personal rollerskis (skate or classic). Rollerskis can be rented from the Club at $25 p/pair p/month. Athletes will be invoiced for rollerski usage at the end of the Summer/Fall program.
  • Additional Private Lesson with Coach Allison – for participants wanting to personalize their training, additional private lesson packages with coach Allison are available.

For more info contact Allison at headnordic@xcbraggcreek.ca
Registration opens June 1st 2023

***FALL DRYLAND TRAINING (ages 10 and up)***

 

Club Sessions Fall 2023 September 11th-Oct 30th (2 months, 14 sessions -excludes holidays).

All fees include the annual cost of membership to XCBC, Nordiq Canada, and Nordiq Alberta

When: Mondays and Wednesdays in Bragg Creek, 6:00-7:30

Trail Ninjas– This program will focus on general sports skills and building fitness for the upcoming ski/biathlon season. Activities include team games, basic strength, trail running, and an introduction to ski striding. The program includes 1 session of club training each week (Mondays only – 7 sessions) and one Club hike/activity per month on a Saturday from 9 – 12noon. Trail Ninja’s are keen to be outside and participate in a range of different activities, they enjoy running and challenging themselves, an interest in cross country ski or biathlon racing is not required. 
Fee is $235 (including club membership* and NC/NA fees, plus 2 Saturday sessions) – ages 9 – 12

Trail Ninjas Plus– This program will focus on general sports skills, building fitness for the upcoming ski/biathlon season and an introduction to sk/biathlon specific dryland training techniques. Activities include team games, basic strength, trail running, and an introduction to rollerskiing. The program includes 2 sessions of club training each week (Mondays and Wednesdays – 14 sessions) and one Club hike/activity per month on a Saturday from 9 – 12noon. Trail Ninja Plus’ are keen to be outside and participate in a range of different activities, they enjoy running and challenging themselves, an interest in cross country ski or biathlon racing is helpful but not essential. Rollerskiing will be on some Wednesday’s, skate only. Rollerski rental is included in the program fee, participants supply their own boots, poles and helmet.
 Fee is $382 (including club membership* and NC/NA fees, plus 2 Saturday sessions) – ages 11 – 13

Club Racer –This program is for participants who have an interest in competing in cross country ski or biathlon racing and also enjoy a range of physical activities. Team training sessions will follow a structured plan to help participants increase their strength, power, fitness and ski techniques in preparation for the upcoming ski/biathlon season. The program includes 2 sessions of club training each week (Mondays and Wednesdays – 14 sessions), one Club hike/activity per month on a Saturday, weekly training guidelines, more personalized training at sessions, rollerskiing (skate & classic) and ski striding along with team and confidence building activities. Participants can rent rollerskis from the Club at $25 per month, they must supply their own boots, poles and helmet. Rollerski pole tips are also available for purchase from the club.
Fee is $441 (including club membership* and N C/NA fees, plus 2 weekend sessions – 14 sessions) – ages 13+

Saturday sessions– These sessions are open to family members (and furry friends) and are designed to get participants from all groups and their families together to get to know each other while enjoying the outdoors. The hike/activity will typically last 3-4 hours, location to be determined closer to the date. These adventures typically involve traveling away from our training base in Bragg Creek.

Additional Private Lesson with Coach Allison – for participants wanting to personalize their training, additional private lesson packages with coach Allison are available.

For more info contact Allison at headnordic@xcbraggcreek.ca
Registration opens August 1st 2023

Days & Times

Information on class days and times.

Schedule

Mondays and Wednesdays in Bragg Creek, 6:00-7:30

Program Costs

Costs for season

Costs

Summer Dryland

Club Racer – $235

Fall Dryland

Trail Ninja – $235

Trail Ninja Plus – $382

Club Racer – $441

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

Summer Registration opens Thursday 1st June 2023

Fall Registration opens Tuesday 1st August 2023

Dryland Training – Further Information

The checklist for dry land training ages 9 -18:

 
Running/hiking/strength/games sessions

  • Running shoes – trail shoes advised for trail running sessions
  • Comfortable exercise style clothing – weather dependent (NO cotton hoodies)
  • Water bottle with hip pack or small backpack

Rollerski sessions

  • Skate/combi ski boots
  • Ski poles (skate or classic depending on age/session)
  • Helmet
  • Light biking gloves (optional)
  • Bright clothing – (NO cotton tshirts please)
  • Wearable water bottle, fanny pack, running vest

Rollerskis – available for rent from the club for $25/month
Rollerski pole tips – available for purchase from the Club $10 p/pair
Athletes ages 13+ in the Club Racer program will be rollerskiing regularly. Rollerski rental options available upon speaking with head coach Allison

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