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 Sprint – January 2 to January 31 – Virtual Races at SWC
  • Register and ski the 2.6 SK Sprint self-timed event
• Canadian Birkie – February 12 to 14

This Week… 

• Monday
  • NO Zoom Strength w/Carl
• Tuesday – Regular Training at Goldbar
• Thursday – Regular Training at Goldbar
• Saturday
  • Goldbar Park

Monday January 4:

• NO Zoom Strength this week – starts up again NEXT Monday

Tuesday January 5:

• Who: All Programs 😀
• Where: Goldbar Park (Meet outside the Pavilion)
• Time: 6:30 pm to 8:00 pm
• 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) a drink belt, SKATE gear Some warm clothes for after!!

Wednesday January 6: 

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

Thursday January 7:

• Who: Thursday Night Program
• Where: Goldbar Park (Meet outside the Pavilion)
• Time: 6:30 to 8:00 pm
• What: 
  • Strength/Drills/Coordination Training
    • Strength on Skis:
    • Legs only
    • Upper Body Only
    • Uphill Double Poling
    • Super-Slow 1-S oKr DP up a steep hill
  • Technique:
    • SKATE – but If in doubt, bring both sets of equipment. 
  • Bring: Face covering (mask or Buff) a drink belt, SKATE gear Some warm clothes for after!!

Friday January 8:

• 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 January 9:

• Who: All Programs 😀
• Where: Goldbar Park (Meet outside the Pavilion)
• Time: 10:00 am to 12 noon
• What: 
  • All Groups
  • Coach Driven Training:
    • Warm Up (5/5/5 and to include activation and mobility)
    • Sprints/accelerations
    • Intensity workout
  • Technique:
    • Group Specific (check with your coach) – but If in doubt, bring both sets of equipment. 
  • Bring: Face covering (mask or Buff) a drink belt, SKATE gear Some warm clothes for after!!

Saturday January 10:

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