Training This Week: November 11 to 17

Monday November 11: Lest We Forget!!

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.

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