AB Cup 9/10 in Drayton Valley

The last AB Cups were held this past weekend in Drayton Valley. ENSC was well represented in all categories, except for masters (they are in Canmore for Masters World Cup). A huge shout out to Adam, Tolly, and Luke for waxing and coaching on the weekend!! And congrats to crew for a well attended event. We had Track Attackers to a couple of adults and everything (everyone) in between. Congratulations to all who attended!!

Coming UP… 

• Beat that Blues Boogie – SWC – March 13
• 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 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 March 7: Online Strength Session CANCELLED

Zoom Strength W/Carl

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

Tuesday March 8: 

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 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 March 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: 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. Then Strength on skis slow double pole up hill, single arm, legs only
  • When: 6:30-8:00 pm
• Where:  Goldbar
• Technique: Classic

Friday March 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 March 12:

• 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: 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!