• Zone 6 AWG Trial Races – SWC – December 21
• ENSC Christmas Goodies Day – December 21
• Troll in the Wilderness – Wednesday January 1 (New Year’s Day) – SWC
• Eagle Point Loppet – Drayton Valley – January 11
• AB Cup 3/4 – Canmore – January 11/12

Skiing is quite good at Goldbar so we we will be skiing there this week 😀. The temperatures will be cold(er) all week so we will stick to classic, but stay tuned.

Monday December 9:

• Strength Training
  • Strength as usual

Tuesday December 10:

• Who: All XC Program
• Where: Goldbar Park
• When: 6:30 to 8:00 pm
• What: Skiing at Goldbar
  • Coach Directed Training (Usually Intensity)
  • Warm-UP, Followed by specific training, and finish with Core/Strength
• Technique: CLASSIC
• Bring: Head lamp, Classic ski gear, drink belt, warm clothes to change into after!!

Wednesday December 11:

• XC – On Your Own
  • 1.0 to 2.0 hrs ski (This is Z1 , which means “conversation” pace AND focus on what you are doing. Think about:
    • Maintaining a stable “set” core
    • A constant forward lean FROM the ankles
    • Getting 100% over each ski
    • Keeping your hips “up and forward”, especially when gliding.

Thursday December 12:

• Strength and Technique Thursdays
• Who: 3x/week Program
• Where: Goldbar Park
• When: 6:30 to 8:00 pm
• What: Classic Skiing
  • Various drills, strength, and agility on skis
• Technique: Classic
• Bring: Classic ski gear, headlamp. Bring a dry top and warm jacket for after

Friday December 13:

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

Saturday December 14:

• Who: All XC Programs
• Where: Goldbar Park
• When: 10:00 am to 12 noon
• What:
  • Classic Skiing
  • Coach Directed Training (Usually Intensity)
  • Warm-UP, Followed by specific training, and finish with Core/Strength
• Technique: Classic ski
• Bring: Appropriate training equipment

Sunday December 15:

• 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.