2011 - Halifax, NS . 2015 - Prince George, BC - 22 months away . SSNB can take 9 Female Skaters & 9 Male Skaters Will you be one of them ? . Think about it for a moment : Why do you want to go to the next Canada Winter Games ? . 2015 - Prince George, BC .
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2011 - Halifax, NS
2015 - Prince George, BC - 22 months away
SSNB can take 9 Female Skaters & 9 Male Skaters
Will you be one of them ?
Think about it for a moment :
Why do you want to go to the next
Canada Winter Games ?
2015 - Prince George, BC
from the previous slide
COULD have a lot to do in
determining if you will make it .
2015 - Prince George, BC
The Canada Games Process
is a Learning process
1. about yourself
And 2. about what you are willingness to
Commit to make TEAM NB.
IF You think your going to do
the same old training that you have
done in the past and make the TEAM .
- Your Wrong!
Think about it !
How can you expect to make BIG improvements
If your going to do the same training at the same intensities.
The NEED to Learn the value of GOAL SETTING
And learning to build a process that makes it work for you.
- You will need goal setting in almost every training you will do ( once you get a decent base) .
You will Learn the value of setting goals in every day practice.
You will learn the difference between Outcome Goals and Process Goals and which is more important for You to focus on now.
Development of TIME MANAGEMENT SKILLS :
You all have busy lives – and LEARNING how to prioritize
your daily life schedule to allow the proper
TIME & QUALITY
For your - Training sessions
- Proper Rest & Recovery
- Proper Nutrition
Along with ALL the other things going on in your life .
You Cannot do everything !
If your going to give the Canada Winter Games
the proper respect an event of that magnitude deserves.
Something has to give.
You have choices to make !
Intensities will go from 4.5 to 10
& Recovery rests vary dependant on the time frame
Looking at a few Training Program items
My Summer /Fall Training Priorities for T2T
Looking at a fewProgram items
Does every one know what a 5 would feel like ?
Biking is a good chance to do controlled deeper breathing.
Points to pay attention to
When every one biked for 70 min - DID everyone go the same distance?
Same Speed ?
What other Variables might cause this
Control your breathing
What pace does a 7 feel like ?
How can you tell ?
Again – DID everyone go the same speed in the 4 min runs ?
DID some maybe RUN harder just to keep up to a group ??
What pace should an 8 feel like ?
How will you know ?
What should a 9 feel like ?
How will you know
What should an 8.5 feel like ?
What is the difference between an
Intensity of 8 and 8.5 ?
Thinking about practicing reaction times
Training Basics - Running / Biking / imitations
An Example of “Training” ?
IT is pretty simple !
MOST Skaters NEED to grow their bodies ability to process more oxygen in the Aerobic Power system-
--as well as get physically stronger.
This takes CONSISTENT DEDICATION as well as TIME .
You do not begin strength training with weights - You will work up to that stage eventually
T2T Training Basics - Strength
you begin with the basics and get good at them, [Movements – Flexibility – strength ] getting stronger through your ranges of motion and developing joint stability ----- BEFORE you attempt weights .
T2T Training Basics - Leg Strength
If you cannot easily do this - why would you need to do WEIGHTS?
Also GO through remainder of T2T Program 2 times
SSNB Plank - 1.5 min
Reverse Sumo - 1 min
Hip Flexor stretch - 2 X 30 Sec ( Both legs)
Straight leg Bobs - 1 X 45 sec
Side Kicks - 1 X 45 sec
IT Band stretch - 2 X 30 sec each side
Training Basics - Strength
If you cannot easily do this - why would you need to try to do WEIGHTS?
Just for the fun of it … YOU will be running through this program in the next session
Training Basics : Mental Skills
Mental skills discussion is for another Camp
But quickly -----the BASICS you have to learn about are -
Managing Anxiety levels
Learn how to Visualize
Expand your goal setting
Develop a better understanding of your Emotional Control
Learn to be the boss of your attention control
Training Basics : Nutrition
Nutrition discussion is also for another Camp
But understanding the concept that if you burn fuel you need to replace it
….. And when are the proper times to consume fuel.
Different body types need different replacement levels of fuel.
as well --- the fluid volumes you consume ties into your perspiration levels from training .
Training Basics : Recovery & Rest
IF Your going to train properly
You have to learn to give your body the proper recovery breaks based on the systems worked .
You have to give your body the proper rest each day.
More about those important issues in other camps
SSNB Canada Games Programs
Are on The SSNB Web site
In the Skaters resource section
Go to Training Programs Page
Scroll down to the Train To Train (T2T) box
Different programs every month
NOTE –starting in JUNE their will be a specific T2T program for those considering Men’s Long track
It will be basically the same routines, but with a fair bit more volume.
The vast majority of Canada Games skaters are to do the T2T program.
Canada Games Schedule Commitment
Canada Games Schedule
2015 Canada Winter Games
It’s very simple
Those who do the work
in all the programs facets of sport development
Will be those heading to Prince George.
For the 2015 Canada Winter Games
Keep the winning tradition !