Cold last week, and plus degree weather this week, Birkie Week! Yes, the Birkie is this Saturday and as such there will be no formal ENSC training; we will be participating in the Canadian Birkebeiner!
Coming UP…
- 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 – 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 February 7: Online Strength Session
Zoom Strength W/Carl
- Please register w/Carl to participate
- Click HEREto contact Carl directly
Tuesday February 8:
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 9: 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 10:
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 11:
- 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 12: Birkie Saturday
- Birkie Saturday – NO formal ENSC training
- Where: Goldbar Park
- Technique: Classic
- BRING (Also): Snack and drink and dry/warm change of clothes for afterwards
Sunday February 13: Long, Controlled, Distance Day (if you didn’t Birkie)
- 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!
