• Canadian Birkie – Edmonton Area – February 8/9
  • Long Courses on Saturday
  • Birkie Sunday for younglings – Barnebirkie
    • Click HERE for more info
• AWG Dirdrie, AB – Feb 14 to 17
• AB Cup 6/7and Ole Uffda Loppet – Camrose, AB -Feb 22/23
• Cookie Race – Kananaskis – Feb 29
• Beat the Blues Boogie – SWC – Sunday March 8
• AB Cup 7/8 – SWC – March 14/15
• World Cup Finale – Canmore – March 20-22

Birkie Week: The Canadian Birkebeiner (or Birkie) is this coming weekend. I know many of you have circled this on your calendar and are planning on taking part. As such ENSC will accommodate this by NOT holding any formal training on Saturday February 8 in order for skiers and coaches to participate. So if you haven’t registered yet, it isn’t too late. You can register on Zone4.

This week will be a Classic Skiing week at training…so we can fine tune for the Birkie 😀

Very rare this March is the World Cup Finale at Canmore Nordic Centre. It’s not often we get a chance to the see the world’s best compete here in Canada so if you get the chance, please take the opportunity!

Monday February 3:

• Strength Training
  • Strength as Usual

Tuesday February 4:

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

Wednesday February 5:

• Distance/Recovery Ski/Training Day
  • Ski 1.0 to 1.25 hrs at Z1…rest up for the Birkie

Thursday February 6:

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

Friday February 7:

• Active Rest Day
• 30-60 min of “movement” – run, jog, walk, ski – followed by a 15-20min core routine.
• If doing the Birkie:
  • Mobility and Activation
    • 10min ski (or run or indoor bike)
    • 5min of active stretching
    • 5min of accelerations
    • 10 min cool down

Saturday February 8: Ski the Birkie

• No FORMAL TRAINING.
• Register and PARTICIPATE IN THE BIRKIE…or volunteer, or cheer 😀

Sunday February 9: Birkie Sunday

• Birkie Sunday
  • Click HERE for more info
• Active Rest if skied the Birkie
• 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.