• Westerns – Whistler/Callaghan Valley – January 18-20
• Becky Scott Loppet – Vermilion – January 25
• Athabasca Loppet – Athabasca – February 1
• Tawatinaw Loppet – Tawatinaw – February 2
• Canadian Birkie – Edmonton Area – February 8/9

We are definitely in a “deep freeze”!! Should we ski when the high of the day is -33C (Tuesday)? Maybe for some bragging rights, but I think there will be little training value when skiing at this temperature. Of course we cancel all formal outdoor training at -20C, but some coaches may opt to do indoor training. Look for this this week.

What is a good “cold” temperature to be still skiing at. It’s a personal choice but most tend not to be skiing when colder than -25C. When you do, dress accordingly and don’t go too hard. How much and what to wear is somewhat personal and will depend on how your body’s heating and cooling regulatory system “behaves” in extreme temperatures. A little trial and error is necessary but do start off with some basics:

• Dress in layers
• Avoid cotton based clothing
• Use wool as much as possible – socks, headwear, underwear (wool blend)
• Wear toques and mitts
• Cover neck and face with a buff or two
• Layer next to ski doesn’t absorb moisture – polypropylene fabric
• Outer layer is wind resistant

Monday January 13:

• Strength Training
  • Strength as Usual

Tuesday January 14: Extreme Cold on Tuesday – High of -33C We will CANCEL if this cold!!

• Who: All XC Programs
• Where: Goldbar Park
• When: 6:30 – 8:00 pm
• What: Classic Skiing
  • Coach Directed Training (Usually Intensity)
• Technique: Classic skiing
• Bring: Appropriate training equipment and a change of warm clothes

Wednesday January 15:

• Distance/Recovery Ski/Training Day
  • Ski 1.5 to 2 hrs at Z1

Thursday January 16: Promises to be cold!!! Will cancel if COLD!

• Who: 3-Day/week Program
• Where: Goldbar Park
• When: 6:30 to 8:00
• What: Classic Skiing (Stay tuned…it may be too cold!!)
  • Coach Directed Training (Drills and Technique)
• Technique: Classic ski
• Bring: Appropriate training equipment and WARM change of clothes for after

Friday January 17:

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

Saturday January 18: Still too COLD? Stay Tuned…

• Who: All XC Programs
• Where: Goldbar Park
• When: 10:00 am to 12 noon
• What:
  • Classic Skiing (Stay tuned!! COLD??)
  • Coach Directed Training (Usually Intensity)
• Technique: Classic ski
• Bring: Appropriate training equipment

Sunday January 19:

• 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.