Week #30 of 2018-19

Week #11 of Fall/Winter Program

• NOTE: The snow is unpredictable at Goldbar this week and we’re not sure whether we’ll be skiing or running! Stay tuned.

Coming Up:

• NOTE: Training on Saturday’s now start at 10:00 and goes until 12 noon.
• AB Cup 1/2 – November 24/25 – Canmore Register on Zone4 Click HERE for registration
• 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 19:

• Strength Training at Performance 104 Click HERE for directions:
  • 6:30 to 7:30 at Propel Studio
  • 7:30 to 8:30 at Propel Studio

Tuesday November 20:

• Who: All Program
• Where: Goldbar Park 
• When: 6:30 – 8:00 pm
• What: 
  • Training: Maybe skiing…or maybe running. Stay tuned
    • Warm-Up Routine – Includes Mobility and Activation Routine
    • Coach Driven Intensity
    • Strength Training Routine
  • Bring:
    • Skis and appropriate equipment or Striding Poles, Drinkbelt, Change of clothes

Wednesday November 21:

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

Thursday November 22: NO training for those going to Canmore for AB Cup 1/2. You are getting ready!

• Who: AR, YR, and YD
• Where: Goldbar Park 
• When: 6:30 – 8:00 pm
• What: 
  • Training:
    • Warm-Up Routine – Includes Mobility and Activation Routine
    • Coach Driven Strength, technique, and mobility
  • Bring:
    • Striding Poles, Drinkbelt, Change of clothes

Friday November 23: Travel to Canmore for AB Cup

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

Saturday November 24: Ab Cup 1

• AB Cup racing or…
• Suggested Training (if no AB Cup)
  • Intensity (Snow or on foot)
    • WarmUp – include activation and mobility
    • Include ski striding or sprints (if skiing)
      • 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 25: AB Cup 2

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