We Survived it!!

The deep freeze has lifted and now it’s back to business!! I hope you were able to keep busy, doing some training either in the house or even getting outside and braving the cold. Regardless, one week off won’t hurt us; we’re more motivated now that we’re back!

Coming UP…

• The DEEP FREEZE has lifted! Business as usual.
• *REMINDER* – We will need to bring and wear masks/face coverings to training
• Don’t forget to fill in the “COVID” Checklist!!
• Virtual Birkie until February 28th
• Nordic Throwdown Classic
  • SWC – Moose Loop
  • 2.3km, 4.6km, or 9.2 km 
  • Skate or Classic
  • Feb1st to 28th

This Week…

• Monday
  • Zoom Strength w/Carl
• Tuesday – Goldbar
• Thursday – Goldbar
• Saturday – Yes, Goldbar Park/Capilano

Monday February 15:

• Zoom Strength W/Carl
  • Please register w/Carl to participate
  • Click HERE to contact Carl directly

Tuesday February 16:

• 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 February 17: 

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

Thursday February 18:

• 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
    • ETC.
  • 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 February 19:

• 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 February 20:

• 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 or CLASSIC gear Some warm clothes for after!!

Sunday February 21:

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