Week #41 of 2018-19

Week #22 of Fall/Winter Program

Coming Up:

Canadian Birkie – Edmonton/Blackfoot – February 10

Birkie Sunday – Edmonton (Hawrelak Park) – February 11

CDN Western Championships – Kelowna/Telemark Ski Club – Feb 9-11

AB Cup – Drayton Valley – Feb 16/17

Cookie Race – Kananaskis – February 23

Monday February 4:

• Strength Training at Performance 104
  • 6:30 to 7:30 at Propel Studio
  • 7:30 to 8:30 at Propel Studio

Tuesday February 5: No Formal Training due to the Cold!!!

• Who: All Programs
• Where: Goldbar Park 
• When: 6:30 – 8:00 pm
• What: 
  • Training:
    • Technique: CLASSIC 
    • Warm-Up – Include Mobility and Activation Routine
    • Coach Driven Intensity
  • Bring:
    • Skis, Drinkbelt, Change of clothes

Wednesday February 6:

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

Thursday February 7:

• 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
  • Technique: Classic
  • Bring:
    • Skis (Classic technique), Drinkbelt, Change of clothes

Friday February 8:

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

Saturday February 9: NO Formal Training

• Ski the Birkie!!!

Sunday February 10:

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