Coming UP…

• *REMINDER* – We will need to bring and wear masks/face coverings to training
• NEW* – COVID-19 influenced ski and trail etiquette and protocols 
• Nordic Throwdown – Dec 5 to Dec 27 Virtual Races at SWC
  • Register and ski the 2.5, 5, or 10 km SK or CL self-timed events (more info below)
• December Distance Challenge
  • Rack up the kilometres in December
• Christmas/Holiday Break – December 23 to January 2
• Look for Club Technique Days during the Holiday Break

This Week… 

• Monday
  • Zoom Strength w/Carl
• Tuesday All Program Groups – Goldbar Park (Under the Lights) 
• Thursday – NO FORMAL TRAINING
• Saturday
  • NO FORMAL TRAINING

Monday December 21:

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

Tuesday December 22: Last Formal Training Before the Holiday Break

• Who: All Programs 😀
• Where: Goldbar Park (Meet outside the Pavilion)
• Time: 6:30 pm to 8:00
• What: 
  • All Groups
  • Warm Up (5/5/5 and to include activation and mobility)
  • Sprints/accelerations
  • Intensity workout
  • Technique:
    • SKATE – but If in doubt, bring both sets of equipment. 
  • Bring: Face covering (mask or Buff) HEADLAMP, a drink belt, SKATE gear Some warm clothes for after!!

Wednesday December 23: 

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

Thursday December 24: CHRISTMAS EVE

• NO FORMAL TRAINING
• SUGGESTED TRAINING
  • Distance or Strength Skiing
  • 1 to 1.5  hours
  • Strength on Skis:
    • Legs only
    • Upper Body Only
    • Uphill Double Poling
    • Super-Slow 1-Sk or DP up a steep hill

Friday December 25: CHRISTMAS DAY

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

Saturday December 19: BOXING DAY

• NO FORMAL TRAINING
• SUGGESTED TRAINING
  • Post Christmas Turkey Burn-off
    • LSD Skiing (long Slow Distance)
    • 1.5 to 2 hours
    • Throw in some Fartlek if you are so inclined

Saturday December 20:

• Long slow Distance (LSD)
• Consider going to SWC for a distance ski.