- First Flakes Loppet – November 16 (Back-up date of November 30)
- Hinton Loppet – November 23
- AB Cup 1/2 – Canmore – December 6-8
Monday November 11: Lest We Forget!!
- Strength Training
- Strength as usual
Tuesday November 12:
- Who: All XC Program
- Where: Goldbar Park
- When: 6:30 to 8:00 pm
- What: Ski Training (Yes, the snow has arrived!)
- Coach Directed Training (Usually Intensity)
- Warm-UP, Followed by specific training, and finish with Core/Strength
- Technique: SKATE Skiing
- Bring: Head lamp, SKATE, drink belt, warm clothes to change into after
Wednesday November 13:
- XC – On Your Own
- 1.0 to 2.0 hrs ski, run or (hopefully not) Roller Ski (This is Z1 , which means “conversation” pace)
Thursday November 14:
- Strength and Technique Thursdays
- Who: 3x/week Program
- Where: Goldbar Park
- When: 6:30 to 8:00 pm
- What: SKATE Skiing (Weather permitting…stay tuned)
- Various drills, strength, and agility on skis
- Bring: Skate Ski equipment. If snow not suitable then bring running shoes, striding poles, headlamp. Bring a dry top and warm jacket for after
Friday November 15:
- Active Rest Day
- 30-60min of “movement” – run, jog, walk, ski – followed by a core routine.
Saturday November 16: First Flakes Loppet – PRACTICE THE PROCESS
- Who: All XC Programs
- Where: Goldbar Park
- When: 10:00 am to 12 noon (NOTE NEW START TIME)
- What: First Flakes Loppet
- Capilano Park
- 1km, 2.5km, 5km, 10km
- Start Time: 11:00 am
- Mass Start
- Registration at Goldbar starting at 9:00 am
- Registration Fee:
- 5km and 10km $10
- 1km and 2.5 km $6
- HALF PRICE – Bring a baked goodie to share
IF NOT SUITABLE FOR SKIING the LOPPET? THEN…
- Where: Goldbar Park
- When: 10:00 am to 12 noon (NOTE NEW START TIME)
- “Dryland training”
- Coach Directed Training (Usually Intensity)
- Warm-UP, Followed by specific training, and finish with Core/Strength
- Technique: On Foot – Running Shoes
- Bring: Striding Poles
Sunday November 17:
- Distance Day
- 1.5 to 2.5 hrs LSD
- Add 4-6 sprints of 10-15 seconds after 30-40min. Ensure you have 2-3 min active, slow skiing between efforts.