A Great 3 Days of Racing in Red Deer

The Western Canadians have come and gone! Conditions may have been marginal but the racing was stellar, from the U12’s all the way up to Oldling’s!! The organizing committee did an amazing job with very little snow. Earlier in the week there was even talk of canceling, but they came together, did a Herculean job of snow farming and the races went as scheduled. Although we had some very impressive results and personal best achievements, and even firsts as in first AB Cup ever, races, what was and continues to be so impressive is how ENSC skiers are skiing; we are really “looking like skiers”! Technique is strong and we are leaving it all out there! Well done everyone! A special congratulations to Sarah, Wietske, Rhea on double medal performances and to Alison on being triple Western Canadian Champion!!

Complete results can be found HERE.

True to form, it will be cold on Tuesday. Stay tuned on training status, but likely will be classic skiing all bundled up.

Coming UP…

• Night Race #2 – SWC – Feb 2
• Coach Session #4 – Saturday Feb 5 – Goldbar at 8:30 am
• Canadian Birkie – Edmonton – Feb 11-13 2022
• AB Cup 7/8 – Ft Mc Murray – February 19/20  
• Mooseheart Loppet – Edson – February 26
• Ole Uffda Loppet – Camrose – Feb 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 – Night Race ? or 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 + Coach Session

Sunday – Long Slow Distance (LSD) Training!

The Details:

Monday January 31: Online Strength Session

Zoom Strength W/Carl

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

Tuesday February 1: 

AM Group

• What: Longish Intervals for most or continuous ski if colder than-18 C or practice may be cancelled if icy and/or very cold
  • 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 Coach

      Technique: Classic

PM Group

• Where: Goldbar Park
• Time: 6:30 – 8:00 pm
• What: Longish Intervals for most or continuous ski if colder than-18 C or practice may be cancelled if icy and/or very cold 
  • 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 Coach 

      Technique: Classic

Wednesday February 2: 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 February 3:

AM Group: Strength and COORDINATION 

• 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: According to your Coach
  • When: 6:30-8:00 pm
• Technique: Classic

PM Group: Strength and COORDINATION 

• 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: Classic

Friday February 4:

• 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 February 5

• Coach Session #4 – 8:30 am at Goldbar – Classic
• 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: According to your Coach
• Technique: Classic 
  • BRING (Also): Snack and drink and dry/warm change of clothes for afterwards

Sunday February 6: 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!!

See you Tuesday!