Congrats to FF Participants

WOW!! Capilano was a sea of Orange and Blue on Saturday; so many of you came out to do the First Flakes Loppet!! Great to see so many skate the freshly groomed Capilano loop!! Here are some pictures courtesy of Ray Cislo:  First Flakes Loppet November 2021

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!!

• 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 – Hinton Camp

Sunday – Long Slow Distance (LSD) Training!

The Details:

Monday November 29:

Zoom Strength W/Carl

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

Tuesday November 30: 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 December 1: 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 December 2: Strength and COORDINATION

• Who: Thursday Group
• What: Coordination Drills, AND Strength w/Carl…Or on Snow
• When: 
  • 6:30 to 8:00 Strength w/Carl
• Where:  Goldbar
• Technique:
  • Strength Stuff
• Bring: ‘IT” Purpose to “Be” there…on skis!

Friday December 3:

• Active Rest Day or Travel to Hinton?
• 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 December 4: Hinton Day Camp/Edmonton Training

• Where and What: Hinton AB/Goldbar Park
• Time: 10:00 am to 12 noon am  (Goldbar – Details TBD)
• What: 
  • Hinton Camp
    • 10:00 AM – AM Session – Classic Skiing (if snow/grooming allows)
    • Basic Technique and Ski – YR’s are doing a 5 km TT
    • 12 noon – LUNCH
    • 2:00 PM  – PM Session – Skate Skiing – Basic Technique and Distance Ski
  • Technique and Bring:
    • Classic and SKATE equipment
  • BRING (Also): Snack and drink and dry/warm change of clothes for afterwards

Sunday December 5: 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!!