By David Hubley, Coach Dryland Program, Director of Coaching and Athlete Development | CCNS Board of Directors
It is time, fall has arrived and that means winter and nordic skiing is just a few months away. To get ahead start on the season why not join our adult dryland training group, offered by Scotia XC Ski Club. Participants must purchase their Scotia XC Ski Club membership, $70. The program fee is $30.
Cross-country skiing is a full body workout and skiers are labelled as some of the fittest athletes in the world. To be efficient at cross country skiing one must have cardiovascular endurance to ski for several hours; anaerobic fitness to get up those hills without busting a lung; strong butt (glutes) strength to maintain balance for good glide and power; core strength to maintain good technique, prevent over use injuries, and to link up all the other movements required by our arms and legs.
As we age many of us have put in the time to develop our cardiovascular fitness by making time for long bike rides, hikes, walks, running etc. We have developed the endurance aspect of nordic skiing but we have often overlooked the strength component required for good balance and efficient technique.
I have always felt that general strength training is very important for performance, overall health and injury prevention – for these reasons, I have made weight training part of my year-round routine.
MASTER SKI ATHLETE ON THE NEED FOR TRAINING
Now, as an older person, I am even more dedicated to consistent general strength training year round with more ski focused strengthening work in late summer and fall. I am absolutely convinced that focused and consistent strengthening exercise is essential for any middle to older-aged person for good quality of life and longevity. This is where the best gains are made and kept.
Becoming a student of skiing technique has helped me stay competitive, and it has been fun to focus on body position and execution, especially in classic technique. In summary my method for adjusting my approach to training to minimize the inevitable age related changes are:
1. Consistent and vigorous strength training. Both general year-round and ski specific seasonal work.
2. Consistent interval or other high end workouts. Use it or lose it.
3. Always focus on improving ski technique.
Program Details
The training will focus on ski specific strength and mobility , core, balance, and nordic walking/striding drills and exercises.
| DATES | Sunday mornings Oct 5, 12, 19, 26 Nov 2, 9, 16 |
| TIME | 9 – 10:30 AM |
| LOCATION | Fort Needham Memorial Park 5515 Stairs Pl, Halifax NS Google Map Link |
| PARTICIPANTS | Minimum 6 required Adults |
| REQUIRED TO BRING | Yoga mat Classic ski poles / nordic hiking poles Small resistance bands Water bottle |
| EXAMPLE TRAINING SESSION | Fun Inter active warm – up Strength Circuit (using body weight) Balance Drills Striding drills focusing on a Stacked Body Position Coffee at local coffee shop (optional) |
| FEE | $30 – program $70 – SXC membership Payable to Scotia XC Ski Club |
| REGISTER | Email Dave Hubley, davidhubley@icloud.com |
Coach Dave Hubley
Coach Dave is a Nordiq Canada NCCP certified cross-country ski instructor. He is a retired Physical Education teacher with more than 33 years of experience.
Coach Dave has been awarded the Cleve’s Impact Award for volunteering to coach the Jackrabbit program at Scotia XC Ski Club. Additionally, he volunteers as the Director of Coach and Athlete Development for the CCNS Board of Directors. As a NCCP coach and learning facilitator, Dave has organized and participated in a number of cross country ski workshops/camps.
Join the fun! Dave’s classes are always positive and inclusive.
Register
Email: davidhubley@icloud.com
Cross Country Nova Scotia 