Ole Uffda

The Ole Uffda in Camrose was great. They don’t have the snow we have but the OC did an amazing job on the trails and grooming. ENSC had quite a crew go down and we came back with some hardware…actually, Camrose dollars, that needed to be used in Camrose. Lukas, Alison, Lauren, Nathan, and Clara all claimed maximum Camrose dollars ($25 each). Sarah skied the 5km faster than her dad (2nd in the 5km) with Adria hot on her tail. Adam was just seconds behind Lukas. Hats off to Peter, Sam, Ben, Brent, Richard (who was way behind Sam), Oliver, Maddie, and her dad Ken, and of course Anna and John, and we can’t forget John (thanks for the waxing help! And Andrew). Well done everyone!

AB Cup 9/10 in Drayton Valley

The last AB Cups are this weekend in Drayton Valley – CL sprints on Saturday and SK distance on Sunday. We encourage anyone and everyone who can make it out to register for this event. It’s close, you can travel down the day(s) of, and you can choose to do a single day or both. Pembina Nordic do a great job of grooming and race organizing. Please consider racing! 

Coming UP… 

• 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

We’ll focus on CLASSIC skiing this week

• Supposed to be below 0C all week and good for classic skiing. This may change in the foreseeable future.

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 9/10 and pre-ski course or Active Rest

Saturday – AB Cup 9 – CL Sprints or MWC SK or training at Goldbar

Sunday – AB Cup 10 – SK Distance or MWC CL or Long Slow Distance (LSD)!

The Details:

Monday February 28: Online Strength Session

Zoom Strength W/Carl

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

Tuesday March 1: 

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 March 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 March 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: SKATE

PM Group: Strength and COORDINATION

• Who: Thursday Group
• Time: 6:30 pm to 8:00 pm
• 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.
  • When: 6:30-8:00 pm
• Where:  Goldbar
• Technique: SKATE

Friday March 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 March 5: AB Cup 9 or Training at Goldbar

• AB Cup 9 – Starts at 9:00 am or 
• MWC – SK – Starts at 9:00 am
• Time: 10:00 am to 12:00 noon at goldbar
• 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 27: 

• AB Cup 10 – Starts at 9:00 am or 
• MWC – CL – Starts at 9:00 am
• 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!