Happy New Year!!!

I trust everyone had a good Christmas break!  Yes it was a frigid one, and cold temperature record were broken. Despite the below seasonal temperatures sticking around a bit longer, we are back at it tomorrow Jan 4, for our first official training day in 2022.

Covid!!!

The number of Covid-19 cases (Omicron dominant) is on the rise unfortunately. All the more reason for us all to remain vigilant and adhere to 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.
• Those eligible, get your booster shot!!

Coming UP…

• Official Training starts – Tuesday January 4
• AB Cup 3/4 – January 8/9 2022
• Eagle Point Loppet – Drayton Valley – Jan 8, 2022
• Westerns/AB Cup 5/6 – Red Deer – Jan 30/31
• Canadian Birkie – Edmonton – Feb 11-13 2022 

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/AB Cup 3

Sunday – Long Slow Distance (LSD) Training! Or AB Cup 4

The Details:

Monday January 3: Online Strength Session

Zoom Strength W/Carl

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

Tuesday January 4:  First Session Back – Intensity on Skis

AM Group

• Who: All Programs
• Where: SWC
• Time: 10:00 – 11:30 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

PM Group

• 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 January 5: 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 January 6: 

AM Group

• Who: All Programs
• Where: SWC
• Time: 10:00 – 11:30 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

PM Group: Strength and COORDINATION (No SESSION for those going to Canmore AB Cup races!!)

• 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 January 7:

• Active Rest Day OR Travel to Canmore – AB Cups)
• Pre-ski the course (Canmore AB cup skiers)
• 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 January 8:

• AB Cup 3 – Classic Interval start
• or
• Where: 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? Should be CLASSIC!!
  • BRING (Also): Snack and drink and dry/warm change of clothes for afterwards

Sunday January 9: Long, Controlled, Distance Day

• AB Cup 4 – Skate Mass Start
• 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!!