Racing
Nakkertok runs one of the largest and most successful cross country ski racing programs in Canada. The program is offered for athletes from age 9-20+
Nakkertok’s racing programs take kids as young as nine and, through years of encouragement, coaching and training, can take them to the Olympics and international competition. Some of our alumni are currently competing at the highest levels in the sport.
Nakkertok Ski Club has a long tradition of developing junior athletes in a club environment and preparing them for competition at the district, provincial, university and national level. This success has been accomplished by creating a program based on the Cross Country Canada (CCC) Long Term Athlete Development Model. The Racing Program addresses the needs of athletes beginning with the Learning to Train Stage of athlete development and extending to the Training to Compete Stage.
The U10 – Mini Racing Rabbit program is an introduction to racing with a focus on developing ski skills, physical literacy (agility, balance, coordination), speed, basic racing technique, and fun. It introduces 9 to 10 year olds to the fun of training and competition. Developmentally, this program occurs prior to the onset of the growth spurt therefore the focus is on fundamental movement, speed and flexibility. The emphasis at this stage is on group-oriented games and activities to develop competence in the basic skills of both classic and skate skiing. Participants will be placed into training grouping based on age and fitness. However, many activities allow for socializing within peer groups. Participants are encouraged to race locally in a fun, supportive atmosphere.
Training times
Wednesday Evenings and Saturday Mornings (early October to end March)
Skill Requirements
Participants must have basic classic and skate skiing abilities equal to completion of the Nakkertok Level 3 Jackrabbit program.
Equipment Requirements
Separate skate and classic skis are required. Specific classic and skate poles are required–the boots can be combi boots. We strongly recommend rock skis, good running shoes and a backpack for water and snacks.
Program Specifics
- Coaching is provided primarily by certified volunteer coaches
- Dryland training (hikes, games, relays, fitness stations, scavenger hunts)
- On snow training (games, relays, scavenger hunts, skill stations, races, loppets)
- A one-day training camp in the winter at our Nakkertok facilities
- Coaching and support at a selection of local races
- Additional program activities (special events, social events, etc.)
- Races from 2 to 7 depending on age and experience–costs from $15 to $25 per race
Parent and skier Contributions
Parents are expected to contribute significantly to the season’s activities, in addition to the basic club co-op commitment, for a total of 3 days per adult or 6 days per family. These contributions may include:
- Coaching workshops for community coach certification (the minimum level) or higher levels
- Registration–fees and names for communications purposes
- Photography and videography
- Communications support–updating the website
- Safety–taking care of those who might be cold, etc.
- Special events organization–we need parents to help pull off events
- Racing event support–we need event staff (our event to run is the Cookie Race)
- Waxing team support–learn how to wax with experts!
Racers are expected to participate in trail clearing and facility clean-up and learning about the cooperative nature of Nakkertok.
The U12 – Racing Rabbit program is an introduction to racing with a focus on developing ski skills, physical literacy (agility, balance, coordination), speed, and basic racing technique. It introduces 10 and 11 year olds to the fun of training and competition. Developmentally, this program occurs prior to the onset of the growth spurt therefore the focus is on skill acquisition, speed and flexibility. The emphasis at this stage is on group-oriented games and activities to develop competence in the basic skills of both classic and skate skiing and to experience the racing process with a group of supportive peers. Participants are encouraged to race locally in a fun, supportive atmosphere, and will have the opportunity to race at NORAMs in Quebec.
Training times
Wednesday Evenings and Saturday Mornings (early September to end March)
Skill Requirements
Participants must have basic classic and skate skiing abilities equal to completion of the Nakkertok Level 3 Jackrabbit program.
Equipment Requirements
Separate skate and classic skis and separate classic and skate poles are required. Ski boots boots can be combi boots. We strongly recommend rock skis, good running shoes and a waist pack for water and snacks.
Program Specifics
- The Racing Rabbits program is planned and implemented by a professional coach and certified parent volunteer coaches. Volunteer coaches are trained through courses offered by XCSO.
- Dryland training (hikes, games, relays, fitness stations, scavenger hunts)
- On snow training (games, relays, scavenger hunts, skill stations, races, loppets)
- A one-day training camp in the fall at our Nakkertok facilities
- One or two additional on-snow technique sessions
- The Ski-over overnight camp
- Coaching and support at 4 local races (costs between $15 and $25; wax support at Quebec NORAMs
- Additional program activities (special events, social events, etc.)
Parental Contribution
Each family involved in the Racing Program is expected to make a significant volunteer commitment to Nakkertok, and its Racing Program. Each individual adult is required to provide a minimum volunteer contribution that is dependent on the family’s oldest registered athlete in the Race Program (4 days per adult if the oldest child is in the U12 program) These contributions can include:
- Coaching workshops for community coach certification (the minimum level) or higher levels
- Registration support – track fees and names for communications purposes
- Communications support–updating the website
- Photography and videography
- Safety–taking care of those who might be cold, etc.
- Special events organization–we need parents to help pull events together (knock-in sprints, treasure hunts, etc.)
- Racing event support–we need event staff (our event to run is the Cookie Race)
- Waxing team support–learn how to wax with experts
If you are new to the sport, or have limited experience in these, or other volunteer areas, please know that Nakkertok members are always willing to help, encourage and support you in learning new volunteer roles.
Racers are expected to participate in trail clearing and facility clean-up and learning about the cooperative nature of Nakkertok.
Training times
Same as U16 ‘Basic Program’
Skill Requirements
See U16
Equipment Requirements
See U16
Program Specifics
- U16 ‘Basic’ Program
Parental Contribution
Parents are expected to contribute significantly to the season’s activities in addition to the basic club co-op commitment for a total 6 days per adult contribution or 10 days per family. These contributions can include:
- Coaching workshops for community coach certification (the minimum level) or higher levels
- Registration–fees and names for communications purposes
- Communications support–updating the website
- Photography and videography
- Safety–taking care of those who might be cold, etc.
- Special events organization–we need parents to help pull events
together (knock-in sprints, treasure hunts, etc.) - Racing event support–we need event staff (our event to run is the
Cookie Race) - Waxing team support–learn how to wax with experts
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 September to the end of March twice a week,
- “enhanced” program which runs from 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.
Training times
- Basic Program (2 sessions) – Tues Evenings and Saturday Morning – Sept 12 to end March
- Enhanced Program (3 sessions) – Tues/Thurs Evenings and Saturday Morning – Sept 8 to end March
- Year-Round Program (3 sessions) – Thurs/Sun mornings beginning May 10th, Tues, added August 4
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
Skate roller skis, separate skate and classic skis, Roller ski, classic and hill bounding poles (4 sets), and possibly skate and classic boots depending on foot size and growth! Rock skis, Digital watch, heart rate monitor for athletes 14 and over, racing license for athletes over 14 years of age competing in O/Q cup races.
Travel
Optional participation in Ontario or Québec Cup Series for Stage 3 athletes. Cost is approximately $400 per race, can have up to four races per year. Stage 2 athletes may have the opportunity to participate in the Ontario Midget Championships depending on the location.
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. Each family is expected to contribute 4 more days above the basic member contribution for a total of 10 days per family. The T2T program is responsible for running Thea’s race
Racers:
- continue to participate in trail clearing and facility cleanup days
- have a role in the Nakkertok Cookie Race, club and team fundraising activities, 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)
- Coaching is provided by both certified volunteer coaches and professional coaching staff with practice plans developed by the professional coaching staff.
- Monthly posting May-August advising of upcoming activities
- Weekly posting September 9 to March 31
- Sport education sessions for all stages (nutrition, mental training, flexibility, strength, etc.)
- Early on-snow overnight training camp (stage 1 and 2 athletes)
- Le Foret training Camp for Stage 3 athletes
- Special events organization for all stages (Adirondack hiking trip, Halloween orienteering, Skimeister etc.)
- Coaching support at local NCD races
- No long weekend training for Stages 1. Switch to Saturday Mornings Sept after long weekend to end March
Enhanced Program (3 sessions)
- Everything in the Basic program plus…
- YR Program activities plus: Two club training sessions per week: Thursday and Sunday
- Stage 3 athletes receive standardized weekly Training Programs written by the professional coach Coaching support at local NCD races, optional travel to Ontario or Quebec Cup Series Races
Year-Round Program (3 sessions)
- 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 1 summer
- On line training program and monitoring by T2T coaches (stage 3 skiers)
- Le Foret training Camp for Stage 3 athletes
- Organized travel to out of town races (Ontario or Quebec Cup Series)
- Waxing and coaching support at O/Q cup races
- 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.
At this level training progresses to include high volume and high intensity components in our Year Round Program. Training is designed to refine mental, physical and emotional skills as well as technical skills in competition. Fitness and monitoring is increased. Program participants, in both the enhanced and year round programs, will be assigned to a training group based on one of two stages. Each stage is defined by a combination of the stage of physical development, skill level and fitness of the individual.
Athletes are typically expected to be in a year-round program, however we recognize that some athletes are still involved in more than one sport. For those athletes we offer the Enhanced Program. Please note that participants in this program will not progress in skiing as quickly as their year-round teammates. Participants are encouraged to race locally, regionally, in either the Ontario or Québec Cup Series; to attend the National championships and World Junior Trials as appropriate.
Training times
- Enhanced Program (3 sessions) – Tues/Thurs Evenings and Saturday Morning – Sept 8 to end March
- Year-Round Program (3 sessions) – Tues/Thurs/Sun Beginning May 10 and Tues/Thus evenings and Saturday Mornings after Sept long weekend to March
Skill Requirements
Participants in Stage 1 need to have advanced skate and classic skiing skills and high fitness. Stage 2 athletes require a higher level of ski skills and training capacity.
Equipment Requirements
Have both skate and classic roller skis, skis, poles, and boots! Bounding poles for dryland training. Must have rock skis. Access to weight room and separate race and training skis are encouraged, Racing licenses for all athletes. Heart rate monitor and sport watch.
Travel
Optional participation in Ontario or Québec Cup Series. Cost is about $400 per race, can have up to four/five races per year. Optional participation in Nationals and/or World Junior trials if athletes meet the criteria . Costs can be upwards of $2000 each. For year-round participants there is also training camp costs in both summer and winter.
Transportation to and from the training venues will be the responsibility of the athlete. Nakkertok’s professional coaching staff will not provide athlete transportation.
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. Each family is expected to contribute 4 more days above the basic member contribution for a total of 10 days per family.
Racers:
- Continue to participate in trail clearing and facility cleanup days
- Have a role in the Nakkertok Cookie Race, club and team fundraising activities
- Contribute to food prep, clean-up, etc… when travelling
- Act as responsible representatives of the club — on and off trails
- Assist with T2T (U14/U16) skiers at combined practices
Program Specifics
Enhanced Program (3 sessions)
- Coaching provided by certified volunteer and professional coaching staff
- Three training sessions per week, Tuesday and Thursday evenings and Saturday morning
- Standardized weekly Training Programs written by the professional coach
- Weekly e-mail
- Organized travel to out of town races (Ontario or Québec Cup Series)
- Special events organization for all stages (Halloween orienteering, Adirondacks, athlete education sessions)
- One training Camp – late November – le Foret Montmorency
- Waxing and coaching support at OCUPs/QCUPs/Nationals races
Year-Round Program (3 sessions)
All Enhanced program activities plus:
- Fitness testing starting in May including heart rate testing, strength tests and standardized rollersking and running time trials
- Two club training sessions Thurs/Sat
- Sept – March – three club training sessions per week Tuesday/Thursday evening and Saturday morning (all stages)
- Weight-training programs
- Standardized weekly Training Programs written by the professional coach.
- Three to Four – 4 day training camps (end of June – OWL, July – local, August -local, late November le Foret) Internet training diary registration and feedback
- April, August and December training review sessions meetings with L2C coach
- Regular video evaluation (once a month on snow)
- End of season evaluation and assessment in April
The Nakkertok’s racing program for U20+ (U20, university/senior) athletes is ENRG — Équipe Nakkertok Racing Group. ENRG is offered to athletes who are motivated to continue racing and training at a competitive level after high school, benefiting from a core group of high-caliber teammates, a dedicated coach and integrated athlete support services.
ENRG provides high performance programming to support a variety of goals for athletes wanting to train and race in Canada’s National Capital Area. It provides individual and personalized support in a fun and welcoming training and racing environment, taking advantage of the region’s unique opportunity to provide both world-class nordic ski racing/training year-round and post-secondary education and employment opportunities in the same location.
Athletes may participate in ENRG training programs either:
– Spring/Summer
– Fall/Winter
– Year round
– Remote
Program Offerings
- Personalized coaching and training plans from an experienced and dedicated coach to the program; developed to balance each athletes’ personal training/racing goals with school and/or work commitments.
- At least three training sessions per week; plus training camps
- Regular one-on-one communication with the ENRG coach (at least once per week)
- Online training log and evaluation
- Goal setting and evaluation meetings with coach
- Aerobic and strength testing
- Rollersking and on-snow time trials
- Technique sessions including some video evaluation
- Coordination and co-practices with the Carleton University and Ottawa University varsity ski teams, allowing ENRG athletes to also compete on their respective varsity teams
- Late November to April skiing on hundreds of kilometres of groomed ski trails in the region all within a 20 to 30 minute drive, with free access as part of the program to the only artificial snowmaking operation for nordic skiing in Eastern Canada at the Nakkertok Ski Club.
- Organized team travel to races, with proximity to a wide selection of premier nordic ski racing events within driving distance in Ontario, Quebec and the North Eastern US; plus attending key national-level races (e.g. Nationals, World Championship Trials)
- High performance waxing and other race support that is able to focus on the needs of a core elite group of athletes
- Canada’s best and most extensive rollerskiing network, in the Gatineau Park combined with hundreds of kilometers of cycling paths in the Ottawa-Gatineau region.
- Integrated Support Team for ENRG athletes, including for nutrition, physiotherapy, sports medicine, and mental performance support specific to nordic ski racing
- Ski testing and ski selection support
Other Program Supports
Transportation and Carpooling
Many athletes have vehicles and are willing to give rides. Athletes who don’t have a vehicle are able to carpool, including if needed using services like Communauto. Many training locations are easily accessible by bike or transit, especially during summer and fall training.
Medical Services
ENRG athletes have priority access to a physiotherapist and doctor specializing in sports medicine.
Team clothing
The team arranges bulk orders for ENRG specific athletic and racing wear.
Coaching Opportunities
ENRG athletes have the opportunity to coach younger athletes or adults in learn-to-ski programs either occasionally as a volunteer or on a paid, part-time basis.
Balancing Skiing and School
The ENRG program recognizes that many athletes are balancing both a demanding course load and training schedule. The athletes’ individual needs are taken into account when designing their personal training plans and selecting which races to attend.
Organized training times vary throughout the season. During the school year an effort is made to as much as possible and minimize the conflict between scheduled group training and class time. An athlete can expect to train 4-6 mornings a week, with additional afternoon workouts depending on training load.
During the winter semester, athletes are encouraged to avoid Friday classes to avoid conflict with ski races.
ENRG athletes generally take 3-5 courses per semester, depending on their goals. An athlete who has skiing goals related to FISU World University Games, World u20/u23 Championships and/or Nationals may want to take a smaller course load in winter.
Exam conflicts and missing school
ENRG athletes have had success in keeping open lines of communication with their professors about the athletic commitments and managing time away and possible exam/assignment/lab conflicts with their racing commitments. This includes working with the coaches of the Carleton or uOttawa ski teams for arranging reasonable accommodations. For example, an exam could be deferred, proctored, skipped with the mark re-assigned, or modified.
CONTACT
For more information please contact us or fill out this Expression of Interest.