Males aged 12 to16 with birth years 1995 – 1999
Females aged 12 to15 with birth years 1996 – 1999
The T2T Program is tailored to the broad needs of athletes going through the peak growth period building a strong foundation that will allow athletes to perform to their potential. It provides opportunities for the continual progression of technical skills and physical capacities of individual athletes addressing all aspects of athlete development (technical, physical, social, psychological, growth, etc.) and is tailored to the individual abilities and needs of each athlete. The focus is on skill-training and physical development, especially “building the engine” - aerobic capacity. It is a high energy program taking into consideration the social and emotional development of the age group – lots of team-building, group interaction and social events are emphasized.
This program has three levels:
- « basic” program which runs from mid-September to the end of March twice a week,
- « enhanced » program which runs from mid-September to the end of March three times a week, and
- « year round » program which runs from mid-May to the end of March.
Program participants in all programs, will be assigned to a training group based on one of three stages. Each stage is defined by a combination of the stage of physical development, skill level and fitness of the individual. Participants are expected to race locally in the NCD points series and attend provincial level races as appropriate for the older athletes in the program.
Skill Requirements
Participants in Stage 1 need to have intermediate classic and skate skiing abilities equal to completion of the Nakkertok Racing Rabbit program. Stage 2 and 3 athletes require a higher level of ski skill.
Equipment Requirements
Rent or own skate roller skis, separate skate and classic skis, poles, and possibly boots depending on foot size and growth!
Racing licenses for athlete over 14 years of age
Travel
Optional participation in Ontario or Quebec Cup Series. Cost is approximately $350 per race, can have up to four races per year.
Program Contribution
Parents:
- non-coaching parents will be expected to contribute significantly to training camps organization, race travel, registration, administration, communications, wax team, equipment management, race organization support and other opportunities as identified.
Racers:
- continue to participate in trail clearing and facility cleanup days
- play a significant role in the Nakkertok Open House, the Nakkertok Cookie Race, club and team fundraising activities.
- can also provide trip reports to the racing site
- contribute to food prep, clean-up, etc… when travelling
- act as responsible representatives of the club – on and off trails
Program Specifics
Basic Program (2 sessions) – Tues Evenings and Saturday Morning…Sept 13 to end March
- Coaching is provided by certified volunteer coaches with practice plans developed by the professional coaching staff. Athletes will also have an opportunity to work with the professional coaching staff.
- Monthly posting May-August advising of upcoming special activities
- Weekly posting September 13 to March 31
- One training camp opportunities in fall and winter for all stages
- Sport education sessions for all stages (nutrition, mental training, flexibility, strength, etc.)
- Early on-snow overnight training camp (stage 1 and 2 athletes)
- Special events organization for all stages (Adirondack hiking trip, Halloween orienteering, Skimeister etc.)
- Coaching support at local NCD races, optional travel to Ontario or Quebec Cup Series Races
Enhanced Program (3 sessions) – Tues/Thurs Evenings and Saturday Morning…Sept 13 to end March
- Coaching is provided by certified volunteer coaches with practice plans developed by the professional coaching staff. Athletes will also work with the professional coaching staff.
- Stage 3 athletes receive standardized weekly Training Programs written by the professional coach
- Monthly posting May-August advising of upcoming special activities
- Weekly posting September 13 to end March
- One day training camps fall and winter for all stages
- Sport education sessions for all stages (nutrition, mental training, flexibility, strength, etc.)
- Early on-snow overnight training camp (stage 1 and 2 athletes)
- Race support for the national championships for qualifying athletes (stage 3)
- Special events organization for all stages (Adirondack hiking trip, Halloween orienteering, Skimeister etc.)
- Coaching support at local NCD races, optional travel to Ontario or Quebec Cup Series Races
Year-Round Program (3 sessions)…. Thurs/Sun May 7thto Aug 1, Tues/Thurs Evenings and Sunday Aug 1 to Labour day…Tues/Thurs evenings and Saturday Mornings Sept to end March
All Enhanced Program activities plus:
- Coaching is provided by certified volunteer and professional coaching staff.
- May 7th to Aug 1- Two club training sessions per week: Thursday and Sunday
- Aug 1- March – Three club training sessions per week: Tuesday, Thursday and Sun (Aug) or Sat (Sept-March)
- Standardized weekly Training Programs written by the professional coach.
- Two summer training camp for athletes 14 years of age and older – OWL and NCD
- On line training program and monitoring by T2T coaches (stage 3 skiers)
- Regularly scheduled fitness testing starting in May
- Organized travel to out of town races (Ontario or Quebec Cup Series)
Transportation
Transportation to and from the training venue will be the responsibility of the athlete. Nakkertok’s professional coaching staff will not provide athlete transportation.
This info above taken from the T2T section of the Racing Overview (Apr 26, 2011) found here.
Rollerskiing
If this is your athlete’s first time rollerskiing do not fear! Nakkertok has an A- team of highly trained coaches prepared to gently and gradually introduce newcomers to the wonderful world of cross-training. There are, however, certain precautions we either strongly urge or insist your athlete take before rollerskiing.
We strongly urge:
- that athletes come wearing tights and a long sleeve shirt. It’s better to fall and tear a pant leg than lose all the skin on a knee. Athletes may choose to wear knee & elbow pads for the first few sessions.
- that you ensure your athlete’s boot cuffs are tight. Floppy ankles = instability= an unpleasant experience. You may have to warp strong tape (duct, hockey, electrical etc) around the athlete’s boot cuffs before starting. Please try on equipment prior to Saturday morning to see if this will be an issue.
We insist:
- that your athlete wears a well fitted helmet and gloves at all times while rollerskiing.
- that your athlete signs the rollerskiing agreement (attached)
- that athletes check for cyclists every time they move across the parkway or change course.
How parents can help
- We try to keep rollerskiing as ‘impact free’ as possible but every now and then someone goes down.
- That’s where our Parent Safety Volunteers [PSV] come in! PSV’s cruise around with us on a bike with a first aid kit. If someone needs bandaging or help getting back to P9 the PSV is there to help.
- We ask that all parents take the time to volunteer for this integral role. Please contact me to sign up.
Equipment
Tuesday and Thursday
- Appropriate running shoes (trail running shoes are recommended but not essential)
- Water bottle and functional carrier
- Skiwalking poles (should be slightly shorter than classic poles)
- All of your gear should have your name on it…
Saturday
- Rollerskis
- Skate or combi boots that fit well
- Skate length poles with carbide tips
- Helmet
- Light gloves
- Water bottle and functional carrier
- Running shoes
- Snack
Buying rollerski equipment
Rollerskis are an important piece of training equipment for athletes at this stage. We recommend parents and athletes invest in a pair of either the F1 Sprint or the Ski Skett Shark. Nakkertok has a deal with Fresh Air, and right now a pair will cost around $250. Athletes will also need carbide tips on their skate poles. These can be purchased for around $20. If you have any other questions regarding equipment you can contact me.
