Training This Week: January 10 to 17

We are back to group training, intervals, and YES, milder temperatures! Congratulations to the crew that went to Canmore and raced the AB Cup 3&4 on the weekend. Well done! Some great results – Alison skied up a category and competed in the very competitive U20 group (the races were a qualifier for the World Jr Championships) after deciding to do so only three weeks ago. A 13th, 10th and an 8th in a field of 75 skiers!! Well done Alison!!

Although that’s where our eyes go immediately, it’s not about the results; but about being there – in the moment – and battling; doing your best. The races were held on the very demanding World Cup trails (read: very tough both up and down). I was so impressed with how we battled, how we kept our technique, and how we were able to finish strong! And how we decided to compete despite knowing that the other kids are much bigger and stronger!! And to quote Sarah, “That was a FUN course!!”” 😳😁
Some highlights:

  • Sarah Welsh had a 3rd and 2nd!
  • Maycee’s 3rd 
  • Peter’s 6th
  • Clara’s 5th
  • Lauren’s 6th
  • Weston’s 5th
  • Eli’s 14th
  • Maddy’s 12th
  • Adria’s 8th
  • Nathan’s 5th
  • Graham’s 12th
  • Joe’s 9th

Really well done everyone!!!!
A special shout out to Adria, Maycee, and Graham!!!!

Coming UP…

  • Night Race #1 – SWC – Wed Jan 19
  • Westerns/AB Cup 5/6 – Red Deer – Jan 30/31. 
  • Night Race #2 – SWC – Wed Feb
  • Canadian Birkie – Edmonton – Feb 11-13 2022
  • AB Cup 7/8 – Ft Mc Murray – February 19/20  
  • Mooseheart Loppet – Edson – February 26
  • Cookie Race – Kananaskis – Feb 26
  • Masters World Cup – Canmore – March 3-11
  • AB Cup 9/10 – Drayton Valley – March 5/6
  • National Championships (Jr and Open) – Whistler, BC – MArch 20-27

This Week…At a Glance

Monday – Zoom Strength w/Carl

Tuesday – AM at SWC,  PM at Goldbar Park

Wednesday – Own training – Go medium length but go easy

Thursday – AM at SWC, PM at Goldbar Strength Training on skis!!!

Friday – Rest or Active Rest

Saturday – Training at Goldbar

Sunday – Long Slow Distance (LSD) Training! 

The Details:

Monday January 10: Online Strength Session

Zoom Strength W/Carl

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

Tuesday January 11:  First Session Back – Intensity on Skis

AM Group

  • Where: SWC
  • Time: 10:00 – 11:30 pm
  • What: Longish Intervals for most.  
    • Warm Up: 20min: 5-10min Z1, 10min Mobility/Activation, 5min of Accelerations (5×10 sec accelerations with 50 sec easy recovery
  • Work out: 3-5x(8 min Zone3 with 2 min active recovery) Zone 3 is Anaerobic Threshold, 85-90% of max heart rate

      Technique: Skate
PM Group

  • Where: Goldbar Park
  • Time: 6:30 – 8:00 pm
  • What: Longish Intervals for most.  
    • Warm Up: 20min: 5-10min Z1, 10min Mobility/Activation, 5min of Accelerations (5×10 sec accelerations with 50 sec easy recovery)
  • Work out: According to your Lead Coach

      Technique: Skate

Wednesday January 12: 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 13: 

AM Group: Strength and COORDINATION 

  • Where: SWC
  • Time: 10:00 – 11:30 am
  • What:  
    • Warm Up: 20min:  5-10min Z1, 10min Mobility/Activation, 5min of Accelerations
    • Work out: Strength on skis
  • Technique: Skate

PM Group: Strength and COORDINATION 

  • Who: Thursday Group
  • What: Coordination Drills, AND Strength on Snow
  • When: 6:30-8:00 pm
  • Where:  Goldbar
  • Technique: Skate

Friday January 14:

  • Active Rest Day 
  • Complete rest – (NO training) or active/recovery training.
  • I.E.  go for a walk or light run or ski, but keep it very, very light and short.

Saturday January 15:

  • Where: Goldbar Park
  • Time: 10:00 am to 12 noon am  
  • What: 
  • Warm up: 20min:  5-10min Zone1, 10min Mobility/Activation, 5min of Accelerations
  • Work out: According to your Coach!!
  • Technique: classic
    • BRING (Also): Snack and drink and dry/warm change of clothes for afterwards

Sunday January 16: Long, Controlled, Distance Day

  • Consider doing something slow, 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!!

See you Tuesday!