• Hinton Loppet – November 23 POSTPONED to Family Day weekend (February)
• AB Cup 1/2 – Canmore – December 6-8
• Zone 6 AWG Trial Races – SWC – December 21 (Stay tuned)

Monday November 18:

• Strength Training
  • Strength as usual

Tuesday November 19:

• Who: All XC Program
• Where: Goldbar Park
• When: 6:30 to 8:00 pm
• What: Ski Training (Yes, the snow looks to be healthy at Goldbar – but bring rock skis)
  • 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 20:

• 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 21:

• 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 22:

• Active Rest Day
  • 30-60 min of “movement” – run, jog, walk, ski – followed by a 15-20min core routine.

Saturday November 23:

• Who: All XC Programs
• Where: Goldbar Park
• When: 10:00 am to 12 noon (NOTE NEW START TIME)
• What:
  • Skiing or “Dryland training” – weather dependent
  • Coach Directed Training (Usually Intensity)
  • Warm-UP, Followed by specific training, and finish with Core/Strength
• Technique: Skate ski or On Foot – Running Shoes
• Bring: Appropriate training equipment

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.