Great Birkie!!! Congratulations to all who participated or volunteered!! The Birkie organizers did a fantastic job considering the weather prior, and put on a great event!
AB Cup 7/8 next weekend!! Register before Monday for early bird pricing or Wednesday at the latest.
Coming UP…
- AB Cup 7/8 – Ft McMurray – 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 – Travel to AB Cup 7/8 or Rest or Active Rest
Saturday – AB Cup 7 or Training at Goldbar + Coach Session
Sunday – AB Cup 8 or Long Slow Distance (LSD) Training!
The Details:
Monday February 14: Valentine’s Day ❤️❤️❤️ !!! Online Strength Session
Zoom Strength W/Carl
- Please register w/Carl to participate
- Click HEREto contact Carl directly
Tuesday February 15:
AM Group
- Where: SWC
- 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 Coach
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 Coach
Technique: SKATE
Wednesday February 16: 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 17: NO Training for those Going to AB Cup 7/8
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: SKATE
PM Group: Strength and COORDINATION – NO Training for those Going to AB Cup 7/8
- 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: SKATE
Friday February 18: Travel to Ft McMurray (AB Cup 7/8)
- 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 19: AB Cup 7- Individual Classic Race AB Cup 7
- 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 Coach
- Technique: CLASSIC
- BRING (Also): Snack and drink and dry/warm change of clothes for afterwards
Sunday February 20: AB Cup 8 – Individual Skate Race
- Long, controlled Distance
- 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!
