Cold but Really Great Skiing!!
To those who braved the cold and went to Ft McMurray, well done. The Classic course had a bit of everything: flats, fast downhills and some nasty climbs! The general consensus was: A really fun course!! Congratulations to Alison and Sarah on their wins, and to Clara, Adria, Peter, Jim, Adam, Nathan, Lukas, Brent, Lauren, Maycee, and Chantell on some great racing and podium finishes!! Well done everyone!! Unfortunately, today’s skate race was cancelled due to the cold.
Calforex Cup #6
Edmonton Nordic is hosting the Calforex Cup #6 here this coming weekend (February 26/27) Volunteers are still needed. Please help support the Club by volunteering to help out either Saturday or Sunday, or both. You can sign up to volunteer at: https://volunteersignup.org/9MJJM
Coming UP…
- Calforex Cup #6 – Edmonton – Volunteers Needed!!
- 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 – Ole Uffda in Camrose or raining at Goldbar + Coach Session
Sunday – Long Slow Distance (LSD) Training!
The Details:
Monday February 21: Online Strength Session
Zoom Strength W/Carl
- Please register w/Carl to participate
- Click HEREto contact Carl directly
Tuesday February 22:
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: Classic
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: Classic
Wednesday February 23: 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 24: 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 25:
- 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 26: Where: Goldbar Park or Ole Uffda (Camrose)
- 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
- BRING (Also): Snack and drink and dry/warm change of clothes for afterwards
Sunday February 27:
- 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!
