Coming UP… 

• First Flakes Loppet – Saturday December 3 (Snow Permitting!!)
• AB Cup 1/2 – December 10-11
• December 27 – Technique Camp 
• December 28 – 4 Hour Distance Challenge!
• Troll in the Wilderness (SWC) – January 1
• AB Cup 3/4 – January 7-8
• AB Cup 5/6 – January 21-22
• Westerns – Feb 3/4
• Canadian Birkie – Feb 10-11

This Week…At a Glance

Monday – Zoom Strength w/Carl

Tuesday – SWC AM group! Goldbar Park for PM group

Wednesday – Go medium length but go easy

Thursday – SWC AM group, Goldbar Thursday PM group

Friday – Active Rest Day

Saturday – Goldbar Park/Capilano – First Flakes Loppet (Cold and Little Snow!!)

Sunday – Long, “Fast-ish” Zone 1 Training 

The Details:

Monday November 28: Online Strength

Zoom Strength W/Carl

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

Tuesday November 29:

• Who: Adult Masters Tuesday AM Group
• Where: SWC
• Time: 10:00 am to 11:30 am
• What: 
• “Pre-Season” phase (Last week)
  • Warm-up Routines 
    • Coach directed training
  • Technique: Up to Your Coach

• Who: All Groups Tuesday PM groups
• Where: Goldbar Park
• Time: 6:30 – 8:00 pm
• What: 
• “Pre-Season” phase (Last weeks)
  • Warm-up Routines 
    • Coach directed training (Individual groups)
  • Technique: Skate
• Youth Racers:
  • Short Relays
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
  • Work out: 
    • Short Relays
    • RPE at 7-8.      
    • Technique: Skate 
    • Bring:  Skate gear, headlamp

Wednesday November 30: 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

Thursday December 1:

• Who: Thursday AM Group – Adult Masters
• Where: Strathcona Wilderness Centre 
• Time: 10:00 am to 11:30 am
• What:  Coach directed training
• Technique: Coach directed

• Who: Thursday PM Group – Strength and Coordination
• Where: Goldbar Park
• Time: 6:30 pm to 8:00 pm
• What:  Coordination drills, and strength on skis
  • Warm Up: 10min: 
  • Work out: Strength and Drills on Skis
  • When: 6:30-8:00 pm
• Technique: SKATE Skiing – 1-SK focus and OffSet Focus

Friday December 2: 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 December 3: First Flakes Loppet (Snow and Temperature Dependent)

Alternate Date is Saturday December 17

• Where: Goldbar
• Time: 10:00 am to 12:00 noon
• Who: All Groups
• What: First Flakes Loppet 2022
• Where and What:
  • Goldbar Park/Capilano – First  Flakes Loppet
  • Time: 10:00 am to 12 noon am 
  • Loppet Start: 10:45 am
  • Order of start
    • (Mass Start by Distance) – 10km, 5 km, 2.5 km (1min between groups)
  • Warm Up: 20min to 30 min
• Loppet Format:
  • 2.5 km, 5 km or 10 km 
• Technique: SKATE
• BRING (Also): Snack and drink and dry/warm change of clothes for afterwards

Sunday December 4: 

• 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!!