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@
***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 seasonCosts
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.
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.