Coming UP… 

• Frozen Thunder – October 21-24
• Scare “O” – Tuesday November 1 (one day late)
• Ski Swap – November 5 – Goldstick (2:00 to 5:00 pm)
• Master’s Lake Louise Camp – November 11-13
• Tawatinaw Youth Camp (also Masters)- November 25-27
• First Flakes Loppet – Saturday December 3
• AB Cup 1/2 – Decemeber 10-11

This Week…At a Glance

Monday – Zoom Strength w/Carl

Tuesday – Capilano AM group! Goldbar Park for PM group

Wednesday – Go medium length but go easy

Thursday – Gallagher Hill Thursday AM group, Kinsmen Park Thursday PM group

Friday – Active Rest Day

Saturday – Gallagher Hill

Sunday – Long, “Fast-ish” Zone1 Training 

The Details:

Monday October 17: Online Strength

Zoom Strength W/Carl

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

Tuesday October 18: Intensity on Foot

• Who: Adult Masters Tuesday AM Group
• Where: Capilano – Click HEREfor directions and location
• Time: 10:00 am to 11:30 am
• What: 
• “BUILD” phase (NEXT 3 weeks)
  • Warm-up Routines 
    • Coach directed training

• Who: All Groups Tuesday PM groups
• Where: Goldbar Park. Click HERE for location and directions
• Time: 6:30 – 8:00 pm
• What: 
• “BUILD” phase (NEXT 3 weeks)
  • Warm-up Routines 
    • Coach directed training (Individual groups)
• Youth Racers:
  • Classic Rollerski
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
  • Work out: 
    • 4-6 x 6min with 2min active R
    • Focus on glide and skiing “in control”
    • RPE at 7-8.      
    • Technique: Classic RS
    • Bring:  Classic RS Stuff

Wednesday October 19: Medium Day

On Your Own:

• Distance/Recovery Training Day
• RS/Run/Ride 1.5 to 2 hrs at Z1 depending on your Training Plan and how the body feels!!! 
• RPE of 3-5
• Or Cross-country running race

Thursday October 20:

• Who: Thursday AM Group – Adult Masters
• Where: Gallagher Hill (meet by the outdoor rink)
• Time: 10:00 am to 11:30 am
• What:  Coach directed training
• Technique: On foot w/Striding poles

• Who: Thursday PM Group – Strength and Coordination
• Where: Kinsmen Park – park near the tennis courts. Click HERE
• Time: 6:30 pm to 8:00 pm (Some choose to come for 6:00 pm)
• What:  Coordination drills, and strength with Carl Strength
  • Warm Up: 10min: 
  • Work out: Strength w/Carl
  • When: 6:30-8:00 pm (Some choose to come for 6:00 pm)
• Technique: Only running shoes (no RS technique)

Friday October 21: 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 October 22:

• Where: Gallagher Hill. (Meet by the outdoor rink)
• Time: 10:00 am to 12:00 noon
• Who: All Groups
• What: Continuation of the “BUILD” phase (NEXT 3 weeks)
  • Warm-up Routines 
    • Coach directed training (Individual groups)

Sunday October 23: 

• Long, controlled Distance or Recovery Day
• Consider doing something slow, in control, and long. 1.5 to 3 hrs at Zone1 (conversational pace – 3 to 4 on the RPE scale). Think about going fast while still staying in Zone1!!