Week #25 of 2018-19

Week #6 of Fall/Winter Program

Remember: It is dark earlier now, so we need to both be seen and be able to see!

• SO…wear a bright coloured t-shirt (if cold then wear it over your warm up jacket).
• Wear clothing with reflective material!!
• And finally, you will need a head lamp so that you can see where you are going 🙂

Coming Up:

• AGM – Saturday October 20 at Goldstick 4:30 to 8:00
• Coach Session #2 – 11:30 to 1:00 at Goldbar
• Frozen Thunder – Friday Oct 26 to 28
• ENSC Ski Swap – WE NEED VOLUNTEERS TO ORGANIZE THIS!!!

Monday October 15:

• Strength Training at Performance 104 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 October 16: Remember: It’s dark by 7:30 pm, so bring a HEAD LAMP!!

• Who: All Program
• Where: HAWRELAK PARK Click HERE for directions
• When: 6:30 – 8:00 pm
• What: 
  • Training:
    • Warm-Up Routine – Includes Mobility and Activation Routine
    • Ski Striding
    • Coach Driven Intensity
    • Strength Training Routine
  • Bring:
    • Striding Poles, Drinkbelt, Change of clothes
  • Youth Racers
    • W/U including 10 x 8s Sprints
    • Classic Roller Skiing Intervals
      • 4-6 x  8min
        • Classic Double Pole Intensity on flats (DP and double pole kick)

Wednesday October 17:

• XC – Suggested Training LSD
  • 1.5 to 2 hrs slow, easy run or bike (This is Z1 , which means “conversation” pace)
  • OR…
  • Cross Country races if you are running cross country races (school or Frank MacNamara)

Thursday October 18:

• 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 SKATE roller skis
    • 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
• Technique:
  • Skate Roller skiing.

Friday October 19: 

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

Saturday October 20: 

• Who: All Programs
  • Where: HAWRELAK PARK Click HERE or directions
  • When: 9:00 am to 11:00 am
  • What: Coach Driven – Intensity 
  • Technique: Running
    • According to your Coaches
  • What to Bring:
    • Appropriate gear according to coaches. i.e. Running Shoes, striding poles, roller skis and equipment if roller skiing, and change of clothes

Sunday October 21: 

• LSD on bike, rollers skis, or run
• 2 to 3hrs