• Frozen Thunder – Canmore, AB – October 25-27
• ENSC Ski Swap – Sunday November 3 – GOLDSTICK Park
• Lake Louise Camp – November 8-10
• First Flakes Loppet – November 16
• Hinton Loppet – November 23

Monday October 21:

• Strength Training
  • Strength as usual

Tuesday October 22:

• Who: All XC Program
• Where: Kinsmen Park – Meet at the LAST parking lot (by the LRT/pedestrian bridge)
• When: 6:30 to 8:00 pm
• What: Pre-snow training
  • Coach Directed Training (Usually Intensity)
  • Warm-UP, Followed by specific training, and finish with Core/Strength
• Bring: Head lamp, Striding Poles, drink belt, warm change of clothes to change into after

Wednesday October 23:

• XC – On Your Own
  • 1.0 to 2.0 hrs run or Roller Ski (This is Z1 , which means “conversation” pace)

Thursday October 24:

• Strength and Technique Thursdays
• Who: 3x/week Program
• NOTE: No training for YR’s – get packed and ready for Frozen Thunder
• Where: Kinsmen Sports Centre (Meet at first parking lot by WALTERDALE Bridge – the new one)
• When: 6:30 to 8:00 pm
• What: SKATE Roller Skiing
  • Various drills, strength, and agility on RS’s
• Bring: Headlamp/reflective, bright clothing, SK Roller Ski equipment (RS, poles, helmet, boots, gloves), drink belt, warm change of clothes to change into for “after”…and make sure your pole tips are SHARP!!
• Bring a Headlamp!! Bring and wear a headlamp!

Friday October 25:

Recovery Day

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

Saturday October 26:

• Who: All Programs
• Where: Goldbar
• When: 9:00 am to 11:00 am
• What:
  • Coach Driven Workouts/sessions
  • Intensity followed by strength
• Bring: What your coaches have asked you to bring, plus Ski Striding poles, change of clothes for after, and your drink belt 😀

Sunday October 27:

• Suggested Training
  • LSD – Roller Ski or run
  • 1.5 to 2.5 hrs
  • Conversational pace
  • Add 4-6 x 10s sprints w/2min R about 2/3’s into the training