Tuesday and Thursday Will be COLD!!!

We are scheduled to ski this week with Thursday December 22 the last formal training day before the Holidays. And we return to training on Thursday January 5th.

Unfortunately the forecast for this coming week is bitterly cold on Tuesday and Thursday (highs of -25C). If this forecast holds true we will not hold training on these days. 

Coming UP… 

• Thursday December 22 – Last Day of Formal Training before Christmas
• December 25 – Christmas Day
• December 27 – Technique Camp 
• December 28 – 4 Hour Distance Challenge!
• Troll in the Wilderness (SWC) – January 1
• AB Cup 3/4 – January 7-8 (Canmore)
• AB Cup 5/6 – January 21-22 (Edmonton)
• Westerns – Feb 3/4 (Kimberley, BC)
• Canadian Birkie – Feb 10-11 (Blackfoot Area)

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 – No formal training.

Sunday –No formal training

The Details:

Monday December 19: Online Strength

Zoom Strength W/Carl

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

Tuesday December 20:

• Who: Adult Masters Tuesday AM Group
• Where: SWC
• Time: 10:00 am to 11:30 am
• What: 
  • 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: 
  • Warm-up Routines 
    • Coach directed training (Individual groups)
  • Technique: Classic
• Youth Racers:
  • Diagonal Stride and Double Poling
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
  • Work out: 
    • Work on DS and DP based on      
    • Technique: Classic 
    • Bring:  Classic headlamp

Wednesday December 21: Medium Day

On Your Own:

• Distance/Recovery 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 December 22:

• 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 23: 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 24: Christmas Eve – NO FORMAL TRAINING

• Suggested Training
  • Intensity
  • 1.5 hours in length
  • After a “good” warm up, Fartlek or 2-5 x 8min Zone 3 w/2min active Rest (Depending on your fitness)

Sunday December 25: Christmas Day – NO FORMAL TRAINING

• Suggested Training
  • 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!!