Training This Week: November 22 to November 28

Well Done!!

It was so good to see the Club converge on Goldbar yesterday with shovels, sleds, snow floats, and toboggans in tow! Thank you that you rolled up your sleeves to move snow on to the trails (at Goldbar). I think our concerted effort was hugely successful and will make our skiing experience going forward much better!! Well done everyone!!

Covid Update

The State of Public Health Emergency is still in effect in Alberta. Maybe some of us (many of us even) are becoming somewhat complacent, maybe too used to COVID-19, that we have become lax. COVID was and remains “real”, and because we are vigilant, and because we (those who are eligible) are double vexed, and because we meet and training outside, we have remained fairly unscathed by this pandemic. But we must remain vigilant in our individual and collective efforts to avoid contracting COVID 19 and prevent its spread. Relent not; lest we be complacent!

We need to remember to follow the restrictions below:

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

  • If not already, get vaccinated. I repeat, GET vaccinated!
  • 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…

Grooming is well on its way!! Snow making soon!!

  • First Flakes Loppet – THIS Sat Nov 27 – Capilano or Goldbar
  • 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 (SWC) – 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

Monday – Zoom Strength w/Carl

Tuesday – All Groups Training – Goldbar Park

Wednesday – Own training – Go medium length but go easy

Thursday – NOTE: Strength Training on skis!!!

Friday – Rest or Active Rest

Saturday First Flakes Loppet

Sunday – Long Slow Distance (LSD) Training!

The Details:

Monday November 22:

Zoom Strength W/Carl

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

Tuesday November 23: Intensity on Skis

  • Who: All Programs
  • 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: Skiing or Running/On Foot (likely or according to your Lead Coach)
  • Bring: Skis and skiing stuff

Wednesday November 24: 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 25: Strength and COORDINATION (Where? Stay Tuned!!)

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

Friday November 26:

  • 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 27: First Flakes Loppet

  • Where and What: Goldbar Park – First  Flakes Loppet at Capilano
  • Time: 10:00 am to 12 noon am 
  • Loppet Start: 10:45 am
  • What: 
    • First Flakes Loppet
    • Warm Up: 20min
      • 5-10min Z1, 10min Mobility/Activation, 5min of Accelerations
    • Loppet Format:
      • 5 km or 10 km 
    • Technique and Bring:
      • SKATE and bring Skate skiing stuff
    • BRING (Also): Snack and drink and dry/warm change of clothes for afterwards

Sunday November 28: 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 fast while still staying in Z1!!