Training This Week: Nov 8 to 14

Covid Update

Again, nothing new on the COVID Front as the State of Public Health Emergency is still in effect in Alberta. We are to remain vigilant in our individual and collective efforts to avoid contracting COVID 19 and prevent its spread. At minimum, follow the restrictions below:

These restrictions came into Sept 16, and requires that we do the following:

  • If not already, get vaccinated, 
  • No changes to outdoor activities…but we will:
  • Wash hands often
  • Maintain 2 m physical distancing
  • Wear a mask in all indoor public settings, and wear a mask when we meet for our pre and post talks.
  • If feeling sick and/or have COVID or cold-like symptoms, stay home.
  • Those Vaccinated: Indoor private social gatherings are limited to a single household plus one other household to a maximum of 10 vaccine-eligible, vaccinated people and no restrictions on children under 12.

Coming UP…

  • Lake Louise Camp – November 12 to 14
  • First Flakes Loppet – Sat Nov 27
  • On-Snow Hinton Camp – December 4
  • On-Snow L2T coaching course – December 10-12
  • AB Cup 1/2 – Dec 18/19 – Canmore
  • Troll in the Wilderness – Jan 1 2022

ENSC Clothing

Although the ENSC Store that gave up to 35% discount is now closed, please know you can still order any item in the Store and you will receive a 20% discount (from suggested retail).

This Week…At a Glance

Almost ready to Ski!!

Monday – Zoom Strength w/Carl

Tuesday – All Groups Training – Goldbar Park

Wednesday – Own training – Go medium length but go easy

Thursday – NOTE: Strength Training W/Carl only on Thursday

Friday – Rest or Active Rest or Travel to Lake Louise for Snow Camp

Saturday – All Groups –  LL Snow Camp (some will stay back) Training in Edmonton TBD

Sunday – Long Slow Distance (LSD) Training! Lake Louise or Edmonton

The Details:

Monday November 8:

Zoom Strength W/Carl

  • Please register w/Carl to participate
  • Click HEREto contact Carl directly

Tuesday November 9: Intensity

  • Who: Summer Program 
  • Where: Goldbar Park
  • Time: 6:30 – 8:00 pm
  • What: Longish Intervals for most. According to your Lead Coach 
    • Warm Up: 20min
      • 5-10min Z1, 10min Mobility/Activation, 5min of Accelerations
    • Work out:
    • According to your Lead Coach
  • Technique: Running/On Foot (likely or according to your Lead Coach)
  • Bring: Pole striding stuff (always bring the poles “Just in Case”)

Wednesday November 10: Medium Day

On Your Own:

  • Distance/Recovery Ski/Training Day
  • Ski/Run/Ride 1.5 to 2 hrs at Z1 depending on your Training Plan and how the body feels!!! 
  • RPE of 3-5

Thursday November 11: Strength and COORDINATION 

  • Who: Thursday Group
  • What: Coordination Drills, AND Strength w/Carl
  • When: 
    • 6:30 to 7:00 Coordination Drills 
    • 7:00 to 8:00 Strength w/Carl
  • Where:  Kinsmen Park (Behind the tennis courts)
  • Technique:
    • Strength Stuff
  • Bring: Purpose to “Be” there…in running shoes!

Friday November 12:

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

Saturday November 13:

  • Where and What: Lake Louise Snow Camp for those attending
  • Where: Hawrelak Park – Meet in parking lot by pedestrian bridge
  • Time: 10:00 am to 12 noon am 
  • What: 
    • Warm Up: 20min
      • 5-10min Z1, 10min Mobility/Activation, 5min of Accelerations
    • Work out:
    • Determined by your Lead Coach
  • Technique and Bring:
    • Ski Striding w/poles (always bring them). Could be different if your Lead Coach has other plans for you!!
    • Snack and drink and dry/warm change of clothes for afterwards

Sunday November 14: Long, Controlled, Distance Day

  • Consider doing something slowish, in control, and long. 2 to 3 hrs at Z1 (conversational pace – 3 to 4 on the RPE scale). Think about going as fast as you can while still staying Z1!!