Author Archives: patrick

A wise TWAN for OWL Camp 2013! Our first training camp of the year will commence in just over 5 weeks! Always a blast featuring water, sand, training hard, heat, and pigs, this year will be just as awesome – that’s a promise.Owl Rafting is a resort owned and operated by Dirk and Claudia Van Wijk, long-time Nakkertok members. While we will not actually be going rafting, we will be taking advantage of the spacious grounds, available waterfront, and a change in scenery for training.The INFO!When: 1 pm Tuesday June 25 to 1 pm Friday June 28. Where: OWL Rafting Resort near Forresters Falls ON Who can participate? All registered 2013/14 Nakkertok year round L2C and S3 T2T skiers Who is the organizer? Carla Tomlinson. She can be contacted via email carlatomlinson@rogers.com. Please contact her if you have any questions about the camp (logistics, registration form, food, etc). How much does it cost? $180 per skier. Please pay by: cheque (make all cheques payable to Nakkertok), email transfer (make arrangements with Toni Scheier to do this) or cash to Carla or Toni Scheier. The fee includes three nights of camping, all meals from Tuesday dinner to Friday lunch, hot showers, toilets, running water and as much beach volleyball as you can do when you are not resting! How can I register: Please visit the camp registration form here = https://docs.google.com/forms/d/1r3gNwmfTRZGV4-2WqR22Cxogkz_kybs_4YOl-rMCB8Y/viewformTransportation: Athletes are responsible for transportation to and from Owl. What to Bring? A list of essential and non-essential itmes will be emailed to you after June 20th.Registration Deadline: Thursday June 20, 2013. Once the deadline has passed we will open up the registration spreadsheet for revisions to the transportation questions.Parent Volunteer Opportunities: Trip staff document: https://docs.google.com/spreadsheet/ccckey=0AhxYfFByYo0XdHVvTkJ0U3puVU0wTE11X0RCR0k2VHc&usp=sharing Schedule (DRAFT)! Tuesday pm: set -up, distance run and RS techniqueTuesday evening: How to do intensity Wednesday am: Activation Run!, Intensity sets,Wednesday pm: Team strong skier competitionWednesday evening: Prioritizing goals and rest/recovery Thursday am: Activation Run! distance RSThursday pm: Game stationsThursday evening: Boat Cruise! Friday am: Activation Run! TrialthlonFriday pm: Depart

 TWAN 3.1 May 21, 3013  Contents: RegistrationScheduleSafetyCommunicationProgram DocumentsStrength Testing and Functional Movement ScreenOWL Camp – support staff (parents) registrationOWL Camp – skier registration Registration:  Registration for the 2013/14 program and for the club has been delayed because of technical problems. You will be notified as soon as it is operational. How many of you have had your blood tested? Schedule: No longer will the schedule of events be listed in TWAN New events will be posted and the rest will be listed on the T2T Events Google calendar. It can be located here: T2T Events, or under the Website at Calendars/T2T Events. New Event:  Sunday June 2 1130 to 1230 GP Visitors Centre. For skiers and their parents! Topic:  The Why, What, Who and How of Training Programs. Please be advised that the dates for cooking classes, running technique sessions, and extra technique sessions have not been included. You will be notified as to when they will be posted to the calendar. The cost to participate in a running technique session is $5 per skier. The same fee applies for the cooking classes.  The cost to take the strength test and functional movement screen is $20. Safety:   To sign up to be part of the T2T Roller skiing safety team please click on the link. Bare minimum participation is once until September.  You do not have to roller ski, just ride along on your bike.  First aid kits are at Geoff’s vehicle. Communication: New for this year will be the use of an online calendar to keep us all up to date with the events of the T2T program. It can be located here: T2T Events, or under the Website at Calendars/T2T Events.   Please, please, please bookmark this calendar, as it will be the final word on event changes and upcoming events. Check it before you leave for training as emails identifying changes to the schedule may not be sent.   Program Document Administration: TASKS Please fill out the following roller skiing and health forms ASAP.  If you don’t complete the forms and submit them, you will not be permitted to participate in training. Instructions Parents please review, complete, and sign the following three online documents with your skier:  Code of Conduct U18 Roller Ski Guidelines Nakkertok Consent to Terms and Conditions of Athlete Transportation If you are a returning skier, find Susan Halvorsen at practice. She will have your old forms, which you must sign and date.  If you are a new skier, you must bring in the following completed medical forms:  Please go to the following location: medical forms Download and print the form “Athlete Emergency Contact Information, Medical Information and Emergency Medical Consent Form.” The link is near the bottom of the page.  Give completed medical form to Susan Halvorsen at practice.    Strength Testing and Functional Movement Screen Safety I never explained why a T2T skier should participate in this opportunity. This opportunity is not mandatory.   However, the test and screen will provide the coaches with a base line from which we can develop a strength program that will suit the athlete.  To a great extent the strength program will be individualized for each skier.   Those that do not participate in the test and screen will receive a strength program but it will be generic and very different from the program that the tested athletes will receive.  The strength program for tested athletes will have 5 phases: Anatomical adaptation (correcting imbalances) Strength – hypertrophy Strength – endurance Strength – power Strength – maintenance Some of the tested athletes will be invited to attend a second test in September. Commencing in June you will have the opportunity to perform your strength routines @ Nakkertok South.  We are in the process of developing our own little strength center.  Athletes will have the opportunity to follow your routines under the guidance from a coach.  Days, dates and times will be posted soon.   To register for your strength test and functional movement screen Please visit this document: Strength Test The testing dates and times are: Wednesday, May 22  7 to 8 pm and 8 to 9 pm or Friday, May 24 7 to 8 pm and 8 to 9 pm or Wednesday May 29  7 to 8 pm and 8 to 9 pm The cost for this initial test is $20 per skier.   Pay GT at the location George Chiappa, the owner of the CSAD, will be administering the tests. Location:  CSAD Unit 1, 1665 Russell Rd, Ottawa, Ontario, K1G 4B8     Nakkertok Adults:   You can also have a functional movement screen and your strength tested by the CSAD. The cost is $20 per person per test. If you want the CSAD to develop a fitness program for you the cost will be $60 per program. Please let me know if you are interested in this opportunity and I will make arrangements for testing.   All Nakkertok members can purchase a monthly pass to the CSAD for $75/month.   OWL Camp – support staff (parents) registration   The following link is for parents and coaches only.   OWL Camp will occur from 1 pm Tuesday June 25 to 1 pm Friday June 28.   There will be no cost for designated coaches and chaperones at OWL Camp.   New for this year is a MASTER registration document for most Nakkertok Racing Program trips.  Each trip will have its own tab.  If you are interested in being part of a trip support team please indicate under the designated tab.  As of this date we do not know when most of the races have been scheduled. Associated with this document will be a job description (duties and experienced required) for each trip task.   Some caveats – This is for SIGN-UP only – Trip coordinators will have a more detailed spreadsheet with a lot more information   The Parent volunteer sign-up is again to indicate interest only – final decisions and contact with the volunteers will needs to be done by the trip organizer   Here is the link: Nakkertok Trip Staff  OWL Camp – skier registration     To be sent this week in an OWL TWAN.  You will have until June 20 to register.

TWAN 2.2 Document Administration May 14, 2013 TASKS Please fill out the following roller skiing and health forms before roller skiing starts on May 19. If you don’t complete the forms and submit them by that date, you will not be permitted to roller ski. Instructions 1. Parents please review, complete, and sign the following three online documents with your skier: a. Code of Conduct U18:  https://spreadsheets.google.com/spreadsheet/viewform?formkey=dC1rRThRR012VTBZbWdjQVc2TjAyZ1E6MQ b. Roller Ski Guidelines: https://spreadsheets.google.com/spreadsheet/viewform?formkey=dFRzOWVvS24xOGszNzZWYThlT1hoX1E6MQ c. Nakkertok Consent to Terms and Conditions of Athlete Transportation: https://spreadsheets.google.com/spreadsheet/viewform?formkey=dGtkd1Noa2NCTV9MZ1FoeEY4ZWZfdGc6MQ If you are a returning skier, find Susan Halvorsen at practice. She will have your old forms, which you must sign and date. If you are a new skier, you must bring in the following completed forms: a. Please go to the following location: http://nakkertok.ca/racing/documents/ b. Download and print the form “Athlete Emergency Contact Information, Medical Information and Emergency Medical Consent Form.” The link is near the bottom of the page. c. Give completed medical form to Susan Halvorsen at practice.