Kanata Nordic Sprint Race
Lead Coach: Wayne Dustin
Date: Sunday, January 17th, 2016
Location: Wesley Clover Parks Outdoor Centre, 401 Corkstown Rd, Ottawa
Format: Skate Sprint Race - there is an individual start qualifying race followed by heats (quarter
final, semi-final, final).
Race website: http://www.kanatanordic.ca/event/knsprintrace/
Weather Forecast: Sunny
Temperature: -14 low and -10 high. Race temperature should be -14 at 9:00 AM.
Glide wax: Swix CH 4 or LF 4.
Parents/skiers: ensure that skis are waxed prior to arrival (high/medium fluoro
wax/powder/block/liquids or cold powders are not allowed).
Food: the last heat should be done by 3:15, so you need to bring food and/or money, they are
selling food on site.
Race Start Time 9:00 AM.
PARENTS – you are to pick up your child’s bib. Bib pick-up 7:30 – 8:30 am.
Bib Pick-up
RR meeting Coaches and Rabbits meet near start line at 8:00 am.
Location
2006 Girls
2006 Boys
2005 and 2004 Boys
2005 and 2004 Girls
(500 m)
(500 m)
(500 m)
(500 m)
Grant Williams
Steve Thomas
Larry Hegan
Mark Hovorka
John Bowen
Noel Harrington
Dave Allen
Sylvia Welke
Ben Tessier
Renee Hegan
William Fairhead
Owen Brooks
Clara Hegan
Charlotte Brooks
Evan Custic
Charles Olivier-Tessier
Annika Hess
Tessa Batchelor
Oliver Mason
Thomas Fairhead
Kaia Thomas
Alexandra Neustaeder
Sacha Hess
Oliver Wadington
Harriet Smith
Josefine Bereznai
Derek Strachan
Jeremy Strachan
Jayde Lavergne
Claire Allan
Cole Norman
Evan Hovorka
Camilla Bowman
Ciara Westdal
Seamus Williams
Sarah Norman
Kaitlin Dustin
Alexander Woodford
Melody Bowen
Elsie Hawkes
Saer Edwards
Heather Rab
Simone Audet-Welke
Patrick Harrington
Noah Hewie
Sam Plestid
8:05 course inspection begins. All Coaches take their groups around their respective
Inspection:
course. Get the RR’s to think of which technique would be appropriate for each
section (probably just 3 sections: start, middle and finish). Take note of soft or icy
areas and areas where there is room to pass.
Once inspection is done, have kids get their bib from parents. Assigned coaches
lead their respective groups through a warm-up routine about 35 minutes before
Warm up:
start time of earliest skiers. Warm up on warm up loops. Take no more than 25
minutes. Warm-up is 2x no poles, 2x double poling and 2x one skate with a couple
sprint starts. Washroom break and head to start.
Start:
Cool down &
debrief
Break before
heats:
Heats:
Cool down &
debrief
Go to start area 7 to 10 minutes prior to start time, skiers should move and stay
warm
After race – return bib at finish, skiers put on warm-up clothing – stay with your
coaches at finish area until final finisher in group.
Cool down consists of a ski 10-15 min and ask questions, focus on improvements
for heats:
What did you do well?
What did you learn?
What will you do better/different in the heats?
What technique did you use?
How was your pacing?
There will be a break before the heats, the kids should stay warm and eat a snack or
light lunch, depending on when their heats start.
- Timing TBD
- Parents need to get new bibs for heats 30 min before first quarter final.
- Skiers need to do another warm up before heats start, do the same routine as before
the qualifying race.
- Skiers need to stay warm and moving between heats.
- All skiers advance all the way to the finals – there will be A, B, C, D, E finals.
After race – return bib at finish, skiers put on warm-up clothing – stay with your
coaches at finish area until final finisher in group.
Cool down consists of a slow ski 10-15 min and asking questions:
What did you do well?
What did you enjoy about the race?
What did you learn?
What will you do better next time?