Training This Week: November 11 to 17

  • 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 LoppetPRACTICE 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.