FREQUENTLY ASKED QUESTIONS

Read the Healthwise Magazine Article about the Lab

What is your running program?

The lab has group Trail Running in the Gatineau Park near Chelsea Quebec every tuesday 18:25hrs and Sunday 13:00hrs.

When does trail running start and go until?

We start in April and go until mid-Nov. We also add running and snow shoeing after ski training during the winter.

Do you running in all weather and conditions?

Yes. There will always be a practice. We run in all weather, on snow and in the dark. Check out the latest reports.

Do you do a warmup?

Yes but you are stongly advised to show up early and warm up a bit before the Tuesday run.

Where do you start from and where do you go?

Routes are posted on http://www.trirudy.com/region/OE/traininggroup/ every week and on www.twitter.com/fitnesslab

For a detailed desciption of all the trails go to http://connect.garmin.com/explore?owner=xczone

How fast is the group? Will I be too slow, get lost, get left behind?

(These are road times. Trail times can be much slower)
You should be able to sustain at least 8min/km on a flat road
Average (race) speed of the group is 52min/10km or about 12 kph (<6min/km)
Fastest speed is 32min/10km
Slowest pace is 65min/10km
Most people in the group will run a 55-60min/10km pace on the harder workouts.
The LSD (slow workouts) are 8kph (>6min/km)

We have never lost anyone. If you are slower, we suggest you bring a friend. The routes are well explained and mapped out. There will almost always be someone close to you, and we come looking for anyone who is running behind.

How can I contact and interact with all the other people in the group?

Please sign up on the group's social networking site to read the latest reports and see photos/video etc
www.new.facebook.com/group.php?gid=33051366958

What is the dryland (nordic skiing) training in the fall?

Dryland training consists of nordic ski walking, ski striding and core strength. These exercises are important to prepare the body for nordic skiing and fundamental technical training for the sport. No previous experience required. This begins the first Monday in Oct at Mooney's Bay (terry fox centre) 6:30PM [8 sessions]

What equipment do I need?

Bring warm clothing, water, running shoes and ski poles (armpit height) and a headlamp.

What about rollerskiing?

In the summer, the Gatineau park is closed for roller skiing Thur night 6-8pm at P9 (just the north loop). And Sundays from 6am to 11am (full loop). In the fall, Sat and Sundays are closed from 6am-10am and Thurs night 6pm-8pm. This time is unstructured training for anyone, but highly recommended for racers.

What are the costs

Trail running is FREE
The dryland and on-snow training is a one time yearly fee:

COST STRUCTURE
PERFORMANCE PROGRAM (5 sessions/week, free clinics)

140 fall-winter sessions (valued at $1400 based upon a standard $10 drop in fee):

-01 Sep - Early registration - Price $150/yr (value worth $1400 discounted 89%)
-01 Oct - Price $200/yr (value worth $1200 discounted 83%)
-01 Nov - Price $250/yr (value worth $1000 discounted 75%)
-01 Dec - Price $300/yr (value worth $800 discounted 62%)
-01 Jan - Price $350/yr (value worth $600 discounted 42%)
-01 Feb - Price $400/yr (value worth $400 discounted 0%)

This includes the 140 expert lead technical and training sessions, special clinics, coaching support and fun (fall-winter) and another 100 FREE trail running sessions (Spring-Summer-Fall).

LITE PROGRAM (limited to one session per week, clinics extra) After Jan $10/session or:

-Jan $120 for 12 sessions
-Feb $80 for 8 sessions
-Mar $40 for 4 sessions

FREE for students for the year
FREE trial session
$10 drop-in fee

Why does the cost increase later in the season, when there are fewer sessions left?

For much the same reason that every sporting event, hotel or plane ticket is less expensive if you book early and more expensive if you try to book at the last minute during prime season. It is also unfair to everyone who registered diligently at the beginning of the session to have later discount the price. Also, someone coming onboard in January, four months into a structured program can be somewhat disruptive to the rest of the participants, and often requires more coaching support. Early registration helps us plan better and is worth it for you too.

Drop in fees or special clinics are good options for folks who want to join us mid or late season.

How do you set prices?

Prices are largely driven by the market, and taking into account the uniqueness of our program. For rough comparison, the City of Ottawa charges $686 for five sessions a week for two (2) months (Jan- Feb). Another local adult program charges $540 for three sessons a week for 6 months. Similar local year-round racing programs charge $2550/yr. A typical 5 day masters ski camp in Canada will cost you $799!

Natural fitness lab offers 5 sessions a week, year-round starting at $150/yr for early registration and increasing to a fair market value of $800 by January... AND clinics and camps are FREE to those already registered in the program.

When do we start skiing?

Nordic Skiing will begin in late November, weather permitting TBD.

What is the schedule for skiing and where do we meet?

Mondays 6:30pm-8pm "Learn to Ski" technical sessions classic or skating for all levels and abilities. Starts at Mackenzie king Estate.
Tuesdays 6:30pm-8pm "Train to race - Intensity/Intervals" group workouts classic or skating. Snowshoeing afterwards is optional. The place is posted on www.twitter.com/fitnesslab
Thursdays 6:30pm-8pm "Train to Race - Tempo"or fast touring group workouts classic or skating. Classic is encouraged. The place is posted on www.twitter.com/fitnesslab
Sundays 9am Dsitance training for intermediate+ and also 1pm-3pm Group "Ski Touring" easy group guided sessions. (novice+) The place is posted on www.twitter.com/fitnesslab

Check out our workout page.

Are training sessions ever cancelled owing to weather?

No. There will ALWAYS be practices regardless of weather! -30c snowstorms, wind, ice storms, +30 etc, solar eclipses, earthquakes, solar mass ejections, bugs, Xmas, winter solstice, thunder, lightening, sand storms, darkness, sunshine, rain, hurricanes, local tornados, or chemical biological radiological nuclear weapons of mass destruction threats of terrorism ... especially in cases of alien invasions, the zombie apocalpse and mass extinction events.

I am a new skier. What session is good for me?

Start with Monday. When you can ski continuously for an hour or two start coming Sundays.

I am an intermediate skier. What do you suggest?

Come monday for technique, Tuesday for harder training and sunday for a long easy ski.

I am a racer. Are there more sessions?

Yes. These are unstructured and faster sessions. Saturday and Sunday morning. Pirates code "fall behind, get left behind." e-mail me directly if you want to join this race team.

Note: The race team is pacing about 19km/hr-24km/hr for a 50km event (about top 200 in the gatineau loppet) whereas the speed of the regular group is <10kph for touring on skis.

Are there races and events that the group is sending teams?

Yes. Take the Natural Fitness Challenge.

Is it classic or skating?

We teach either one at every session. Show up with whatever you want and we will help you out. Note that classic is a bit slower.

I am a new skier. Should I do skating or classic?

Strong athletes generally prefer to start skating so they can get a workout. The general population finds it easier to begin classic. Eventually, you should do both.

What levels do you coach?

We coach total beginners to Olympic athletes. Most of the folks in the group are novice-intermediate skiers.

Can you provide training programs?

Yes. For any level.

Where can I go, if I want more details of the program?

Details of the program are available http://www.xczone.com/adultskirunprogram.pdf

Where can I join up?

Registration online from this site for the winter program: www.naturalfitnesslab.com

Do you have a manual or videos I can study, because I am a really keen student?

Yes. Visit www.xczone.tv

What are the extras and benefits?T

Where can I get more info?
Important links to information:

More details about the program: http://www.xczone.com/adultskirunprogram.pdf
Our coaching philosophy: http://www.xczone.com/philosophy.pdf

Trail Map of the Gatineau Park
http://www.canadascapital.gc.ca/data/2/rec_docs/3415_WinterTrailMap.pdf

The main site: www.naturalfitnesslab.com
Our DVD resources for technique and training: www.xczone.tv