Week #29 of 2018-19

Week #10 of Fall/Winter Program

• NOTE: We will now train exclusively at Goldbar, except occasionally at other sites. But you will be given plenty of niotice!

Coming Up:

• NOTE: Training on Saturday’s now start at 10:00 and goes until 12 noon.
• First Flakes Loppet – November 17 – NEEDS TO BE RELOCATED…STAY TUNED!!
• AB Cup 1/2 – November 24/25 – Canmore Register on Zone4
• Coach Session #4 – Saturday December 1
• ENSC Ski Swap – Dec 8 (Details to Come)
• ENSC and Northern AB Training Camp – December 15/16 – Hinton

Monday November 12:

• Strength Training at Performance 104 Click HERE for directions:
  • Cancelled due to Holiday

Tuesday November 13:

• Who: All Program
• Where: Goldbar Park 
• 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

Wednesday November 14:

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

Thursday November 15:

• Who: All Program
• Where: Goldbar Park 
• 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

Friday November 16:

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

Saturday November 17: 

• First Flakes Loppet
  • Location TBD (if snow in the Northern AB)
• Suggested Training (if no First Flakes Loppet)
  • Intensity on foot
    • WarmUp – include activation and mobility
    • Include ski striding
      • 10 x10s w/50s R
    • Intensity Training at Zone4 (HIIT)
      • 2-3 sets of 3 x 4min Z4 w/2min R between sets
    • Core strength routine
    • Cool down

Sunday November 18: 

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