Training This Week: December 7 to December 12

Hinton Was Beautiful!!

When driving through Hinton (the town) you would not think there would be good skiing a the Hinton Nordic Centre (20 min north), but when we arrived we were greeted to freshly groomed trails, complete with classic tracks. The skiing was very good! Congrats to all who made the trek from Edmonton. I think all will agree the trip was well worth it. Thanks especially to the coaches  (Wietske, Kristina, Ray, and Joy) for coaching done well. Well done!!

While many of us were away Paul Klann and the Gang made things happen here in Edmonton! Grooming (all night by Don Linklater) made for some very good skiing at Capilano on Saturday. And as the thermometer showed some nippy temperatures, Dave (the Groomer) had the snow guns out as we it was finally cold enough to make snow…and snow will be made as long as it is cold enough. Expect good skiing at Goldbar and Capilano this week!! Thank you Paul K for spear-heading this!!

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…

Snow making NOW!!

  • 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 – Training at Goldbar

Sunday – Long Slow Distance (LSD) Training!

The Details:

Monday December 6:

Zoom Strength W/Carl

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

Tuesday December 7: 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 …technique TBD (likely Skate)
  • Bring: Skis and skiing stuff

Wednesday December 8: 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 9: Strength and COORDINATION

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

Friday December 10:

  • Active Rest Day
  • 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 11:

  • Where and What: Goldbar Park
  • Time: 10:00 am to 12 noon am  (Goldbar – Details TBD)
  • What: 
    • Typically Intensity – according to your Lead Coach
  • Technique and Bring:
    • TBD – depends on snowmaking – maybe Classic?
    • BRING (Also): Snack and drink and dry/warm change of clothes for afterwards

Sunday December 12: 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!!