Week #21 of 2018-19

Week #3 of Fall/Winter Program

Coming Up:

• Registration for Fall Programming STILL Open~~ Click HERE to register 🙂
• Week #1 – General/Build Fall Training Phase
• Capilano Fun Run – Saturday September 22 – This is the Training for Saturday!!
• ENSC HINTON/Jasper Camp September 28-30

Monday September 17:

• Strength Training at Performance 104 – Note new address: Click HERE for directions:
  • 4242 99 St NW, Edmonton, AB T6E 5B3
  • Session #1 – 6:30 to 7:30
  • Session #2 – 7:30 to 8:30

Tuesday September 18:

• Who: All Program
• Where: Keilor Rd. Click HERE for directions
• When: 6:30 – 8:00 pm
• What: First Day of Programs
  • Week 1 of Build Phase of the Fall Program
  • Training:
    • Warm-Up Routine – Includes Movement and Activation Routine
    • Ski Striding
    • Fartlek Intensity on foot
    • Strength Training Routine
  • Bring:
    • Striding Poles, Drinkbelt, Change of clothes
  • Youth Racers
    • W/U including 10 x 8s Sprints
    • Skate Roller Skiing Intervals
      • 4-6 x 8min
        • Start on flats, then climbing, finish on the flats

Wednesday September 19:

• XC – Suggested Training LSD
  • 1.5 to 2 hrs slow, easy run or bike (This is Z1 , which means “conversation” pace)

Thursday September 20:

• Who: Thursday Program Skiers
• Where: Kinsmen Park Far parking lot (Click HERE for directions)
• When: 6:30 – 8:00 pm
• What: 
  •  “Natural Strength”, Core, and “Base Training” on CLASSIC roller skis (Skate for YD’s
    • 15min No poles (gradual incline is best)
    • 20min DP with emphasis on “dropping” on to your poles
    • 15 “single stride/stick” (upper body only)
    • 20 min Uphill DP (medium incline is best)
      • Try to do this as “Slow Motion)
    • 10 min Slo-mo DS on slight up hill
  • 10 min Cool down
  • For Non-Roller skiers
    • Solidify Warm-up routines, Ski Striding, and Strength Routines
• Technique:
  • Roller skiing for those who have roller skis.
  • Running shoes and striding poles for everyone else

Friday September 21:

• Recovery Day
  • Easy run/walk/ski, some core, and light stretching.

Saturday September 22:

• Who: All Programs
  • Where: Goldbar PARK – Click HERE for Directions
  • When: 9:00 am to 11:00 am
  • What: Capilano Fun Run – NOTE: Since this is running concurrent with our regular training, you are not expected to make a donation in order to participate in this event. It is free to those registered in a ENSC program. But we ask that ALL engage in this run in order to practice the “process” of race preparation, race execution, and post race routines. 

    • Ember Large, a long-time ENSC athlete and coach, has been named to Team Canada for the upcoming 2019 World University Games in Krasnoyarsk, Russia.

      The ENSC community is rallying to help Ember with her travel costs by hosting a race on the morning Saturday, Sept 22 with 2.5, 5, 7.5, and 10K distances.

      Open to anyone who is a member of a sanctioned spor governing body, such as Cross Country Alberta or Biathlon Alberta. Suggested donation $10/adults and $5/kids.

      Please see the poster below for details.

      
  • Technique: Running
  • What to Bring:
    • Running Shoes and change of clothes

Sunday September 23:

• Self directed training. Long Slow Distance (LSD)
  • Up to 3 hrs.