Coming UP… 

• NOTE: An Alternate Ski Camp is being planned – Hinton November 21-22
• First Flakes Loppet – Saturday December 5

This Week…

• Monday
  • Zoom Strength w/Carl
• Tuesday All Program Groups – Goldbar Park (Under the Lights) 
• Thursday – AM Group and PM Group
  • AM Group – Adult Day Training Group
    • Details to Come – Keilor Rd.
  • PM Group at Kinsmen Fitness Centre 
    • Adults – Drills/Technique on Roller Skis
    • Youth – Variety of Strength/Drills/a Game🤔? 😀
• Saturday
  • All Programs – at Hawrelak Park (Parking Lot closest to Pedestrian Bridge) 

Monday November 2:

• Zoom Strength w/Carl (Additional Cost – not part of regular programming)
• 6:30 – 7:30 (Session Full)

Tuesday November 3:

• Who: All Programs 😀
• Where: Goldbar Park (Meet outside the Pavilion)) 
  • Click HERE for location and directions
• Time: 6:30 pm to 8:00
• What: 
  • All Groups
  • Coach Directed Intensity
  • Warm Up (5/5/5 and to include activation and mobility)
  • Sprints
  • Intensity workout
  • Bring: Check w/Coach, but include a HEADLAMP, a drink belt, striding poles, and a change of clothes (at least a dry shirt). It gets cool once the sun sets…and it’s DARK too now 😳!

Wednesday November 4:

• Distance/Recovery Ski/Training Day
• Ski/Run/Ride 1.5 to 2 hrs at Z1 depending on your Training Plan

Thursday November 5:

• AM: Adult Day Training Starts
  • Who: Adult Racers/Development Day Group
  • Where: TBD
  • When: 10:00 am to 11:30 am
  • What: TBD
  • Technique: TBD
  • Bring: Yourself!

• PM: Thursday Drills/Technique 
  • Who: Thursday Drills/Technique Group
  • Where: Kinsmen Park (First Parking Lot closest to Walterdale Bridge)
  • When: 6:30 to 8:00
  • What: Mobilization, Coordination, and Technique work
  • Technique: Roller Skis for Some and Running Shoes for Others
    • Adults w/Wietske – SK Roller Ski
    • Youth w/Ulf – SK or CL (bring what you have)
    • Youth w/Ember – Running Shoes and Striding poles
  • Bring: A Headlight and wear BRIGHT AND REFLECTIVE clothing, appropriate training equipment, and a change of clothes for after (It’s COLD out now!!)

Friday November 6:

• Active Rest Day
• Complete rest – (NO training) or active/recovery training.
  • I.E.  go for a walk or bike ride but keep it very, very light.

Saturday November 7:

• Who: All Groups
• Where: Hawrelak Park (Parking Lot closest to Pedestrian Bridge) 
  • Click HERE for location and directions
• Time: 10:00 am to 12 Noon
• What: 
  • Coach Directed Intensity
  • Warm Up (5/5/5 and to include activation and mobility)
  • Sprints
  • Intensity workout (fun part!! 😀)
• Bring: Check w/Coach, but a drink belt, striding poles, and a change of clothes (at least a dry shirt). It’s getting cooler out now…Winter is Coming 😊)

Sunday November 8:

• 1 to 2 hrs Long Slow Distance – LSD  (Refer to your Training Plans)
• Add 4-6 sprints of 10-15 seconds after 30-40min. Spread these out over the course of the workout.