Week #32 of 2018-19

Week #13 of Fall/Winter Program

• NOTE: We got some SNOW!!! We will be skiing this week 😀

Coming Up:

• NOTE: Training on Saturday’s now start at 10:00 and goes until 12 noon.
• ENSC Ski Swap – Dec 8 (Details to Come)
• ENSC and Northern AB Training Camp – December 15/16 – Hinton

Monday December 3:

• 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 December 4:

• Who: All Program
• Where: Goldbar Park 
• When: 6:30 – 8:00 pm
• What: 
  • Training: Skiing.!!!
    • Technique: SKATE
    • Warm-Up – Includes Mobility and Activation Routine
    • Coach Driven Intensity
    • Strength Training Routine
  • Bring:
    • Skis, Drinkbelt, Change of clothes

Wednesday December 5:

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

Thursday December 6:

• 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:
    • Skis (Technique TBD), Drinkbelt, Change of clothes

Friday December 7:

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

Saturday December 8: Ski Swap!!

• Training
  • Where: GoldStick Park Click HERE for directions to Goldstick Park.
  • Just a reminder that the Ski Swap is this Saturday December 8th (tomorrow). It starts at 10:00 am.
    • To accommodate this, and we know that many of you will want to go the Ski Swap, we will delay the start of formal training for most programs until 10:30 to allow you to see what good deals can be had the Swap!
    • And to avoid unnecessary travel we will hold training at Goldstick Park, not so coincidentally where the Ski Swap will take place 😀.
  • When: 10:00am to 12 noon
  • Intensity
    • Technique – CLASSIC Skiing
    • WarmUp – include activation and mobility
    • Include sprints
      • 10 x10s w/50s R
    • Intensity Training at Zone4 (HIIT)
    • Core strength routine
    • Cool down

Sunday December 9:

• Suggested Training
  • LSD on skis
  • 2 to 3hrs