For those racing Westerns I am suggesting the following format for training this week (assuming you are racing Saturday and Sunday only – not Friday):

• Monday – Active recovery (Short ski/walk/run/indoor bike and evening Zoom Strength
• Tuesday – Short to Medium Intensity (2 to 3min with longer recovery) The Red Deer course has shortish, punchy uphills (1-2 min in length) with shortish quick downhills
• Active Recovery – similar to Monday (without the strength session)
• Thursday – Day Off or Activation TRaining (short run/bike w/activation Mobility routine)
• Friday – Pre-ski the course or short ski (45min to 1 hr) and do your warm-up routine (ski in every zone (1-5)
• Saturday – Race routine – 7.5 km Skate Ski
• Sunday Race Routine – 10/15 km Classic Race

Coming UP…

• Westerns/AB Cup 5/6 – Red Deer – Jan 30/31. 
• Night Race #2 – SWC – Wed Feb 26
• 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
• Beat the Blues Boogie – March 13??
• 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 – Night Race ? or Own training – Go medium length but go easy

Thursday – AM at SWC, PM at Goldbar – Strength Training on Skis!!!/Westerns – Skate Individual Start

Friday – Rest or Active Rest/Pre-ski Course at Westerns

Saturday – Training at Goldbar/Skate Short race at Westerns

Sunday – Long Slow Distance (LSD) Training!/ Classic Race Individual Start

The Details:

Monday January 24: Online Strength Session

Zoom Strength W/Carl

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

Tuesday January 25: 

AM Group

• What: Longish Intervals for most or continuous ski
  • Warm Up: 20min: 5-10min Z1, 10min Mobility/Activation, 5min of Accelerations (5×10 sec accelerations with 50 sec easy recovery
• Work out: On moderately hilly terrain, 
  • 5-7 x 2min w/3min Zone 4(Race Pace) 
  • Anaerobic Threshold, 85-90% of max heart rate
  • Ski in control – better to ski controlled (and not “thrash”) then rush movements.
    • Focus on getting over your skis and gliding
    • Ski as fast as you can but in control!!

      Technique: TBD

PM Group

• Where: Goldbar Park
• Time: 6:30 – 8:00 pm
• What: Longish Intervals for most or continuous ski
  • Warm Up: 20min: 5-10min Z1, 10min Mobility/Activation, 5min of Accelerations (5×10 sec accelerations with 50 sec easy recovery
• Work out: On moderately hilly terrain, 
  • 5-7 x 2min w/3min Zone 4(Race Pace) 
  • Anaerobic Threshold, 85-90% of max heart rate
  • Ski in control – better to ski controlled (and not “thrash”) then rush movements.
    • Focus on getting over your skis and gliding
    • Ski as fast as you can but in control!!

      Technique: TBD

Wednesday January 26: 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 27:

AM Group: Strength and COORDINATION – Rest Day if racing on the weekend.

• Where: SWC
• Time: 10:00 – 11:30 am
• What:  Coordination drills, and strength on snow
  • Warm Up: 20min:  5-10min Z1, 10min Mobility/Activation, 5min of Accelerations
  • Work out: All out speed(overspeed or all out “can’t go any faster speed”: 2 sets of 4x (5 sec effort/2 min rest) 5 min between sets. Then Strength on skis slow double pole up hill, single arm, legs only
  • When: 6:30-8:00 pm
• Technique: TBD

PM Group: Strength and COORDINATION – No Strength if racing Westerns

• Who: Thursday Group
• What: Coordination Drills, AND Strength on snow
  • Warm Up: 20min:  5-10min Z1, 10min Mobility/Activation, 5min of Accelerations
  • Work out: All out speed(overspeed or all out “can’t go any faster speed”: 2 sets of 4x (5 sec effort/2 min rest) 5 min between sets. Then Strength on skis slow double pole up hill, single arm, legs only
  • When: 6:30-8:00 pm
• Where:  Goldbar
• Technique: TBD

Friday January 28: Day 1 of Westerns

• 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.
• Skate Individual start at Westerns – Red Deer

Saturday January 29: Day 2 at Westerns

• Where: Goldbar Park
• Time: 10:00 am to 12 noon am  
• What: Long intervals
• Warm up: 20min:  5-10min Zone1, 10min Mobility/Activation, 5min of Accelerations
• Work out: 3x(6-10 min with 3 min rest)

• Technique: TBD 
• BRING (Also): Snack and drink and dry/warm change of clothes for afterwards
• Skate Sprint Distances at Westerns – Red Deer

Sunday January 30: Long, Controlled, Distance Day

• Consider doing something slow, in control, and long. 2 to 3 hrs at Zone1 (conversational pace – 3 to 4 on the RPE scale). Think about going fast while still staying in Zone1!!
• Classic Individual Start at Westerns – Red Deer