Hello All
This is going to be a classic week of training. Literally, classic as in classic skiing (not Skate). We have finally laid down a classic track (Goldbar, Creek’s Crossing, 50th St Loop, and Capilano). All things considered (little snow), the tracks are in good shape. 
Other good news is the snow making cannons will be “firing” this evening. But be aware that we will be making piles (called whale backs) that will remain dormant for 2-4 days before we start to push the snow (to where it’s supposed to be). Any water in the snow needs to drain, hence the wait time. Be aware of these piles as you ski. They won’t be soft and fluffy; rather, hard and almost icy to ski over. 
In about a week we will have good coverage over all of 50th St Loop (including Retaining Wall and Georfe’s Chute) and the stadium. These areas will be our priority and after this we will also lay down snow on the north side of the Lake Loop.The first AB cups will go this weekend in Canmore. If you haven’t registered there is still time. You can register on Zone 4 (AB Cup 1/2) or click HERE. To find out more about the AB CUP 1/2 click HERE.

Keep in mind that registration fees increase Dec 4, 23:59 pm

Registration Closes Dec 6, 23:59 MT

Coming UP… 

• 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 – or AB Cup 1/2 Canmore

Sunday – Long, “Fast-ish” Zone 1 Training or AB Cup 1/2 Canmore

The Details:

Monday December 5: Online Strength

Zoom Strength W/Carl

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

Tuesday December 6:

• Who: Adult Masters Tuesday AM Group
• Where: SWC
• Time: 10:00 am to 11:30 am
• What: 
• “In-Season Training” Starts
  • 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: 
• “In-Season Training” Starts
  • Warm-up Routines 
    • Coach directed training (Individual groups)
  • Technique: Classic
• Youth Racers:
  • Spring Training
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
  • Work out: 
    • Mock Sprint Race (4 x 1km) (all out!)
    • RPE at 7-8.      
    • Technique: Classic 
    • Bring:  Classic gear, headlamp

Wednesday December 7: 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 8:

• 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: Classic Skiing – DS and DP

Friday December 9: Active Rest Day – Complete rest – (NO training) or active/recovery training. Or travel to AB Cup 1/2

• I.E.  go for a walk or light run or ski, but keep it very, very light and short.

Saturday December 9: AB Cup 1

• Where: Goldbar
• Time: 10:00 am to 12:00 noon
• Who: All Groups
• What: 1st Week of Ski Specific Training
• Where and What:
  • Goldbar Park
  • Time: 10:00 am to 12 noon am 
  • In-Season Training (First week)
  • Warm-up Routines 
    • Coach directed training (Individual groups)
  • Technique: Classic
• Youth Racers:
  • Fartlek Training
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
  • Work out: 
    • Fartlek
    • RPE at 7-8.      
    • Technique: Classic 
    • Bring:  Classic gear

Sunday December 10: AB Cup 2

• 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!!