Back to official ENSC training Saturday January 7

Coming UP… 

• Winter season starts  – ENSC training at Goldbar
• 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)
• AB Cup 7/8 – February 17-18 (Red Deer)
• Cookie Race – February 24 (Peter Lougheed Park)
• National Championships – March 11 to 17 (Thunder Bay)

This Week…At a Glance

Monday – Zoom Strength w/Carl

Tuesday – No Formal Training

Wednesday – Go medium length but go easy

Thursday – No Formal Training

Friday – Active Rest Day

Saturday – First Day Back – Goldbar (All groups) – AB Cup 3 (Canmore)

Sunday –No formal training AB Cup 4 – Canmore

The Details:

Monday January 2: Online Strength

Zoom Strength W/Carl

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

Tuesday January 3:

No formal training – go for a ski!!! Do some intensity

• Suggest Fartlek for 30 to 45 minutes (After 20 minute warmup) and then 15 min cooldown.

Wednesday January 4: 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 January 5:

No formal training – go for a ski!!!

Work on Skills and Drills! 

• Balance drills
  • No poles, one pole, double pole uphill, Marathon skate, etc.

Friday January 6: 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 January 7: First Day of Official Training for 2023

• Where: Goldbar
• Time: 10:00 am to 12:00 noon
• Who: All Groups
• What: Burn off the Turkey Training
  • Warm-up Routines
    • Coach directed training (Individual groups)
    • Intensity
  • Technique: CLASSIC
• Youth Racers: AB Cup 3 (Canmore)
  • Those NOT going to AB Cup, jump in with YD’s
  • Time: 10:00 am to 12:00 noon
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
  • Work out: Directed by Carl, Told and Lilla
    • Details: TBD
    • RPE at 7-8.      
    • Technique: CLASSIC Skiing
    • Bring:  Classic ski Stuff

Sunday January 8: 

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!!
• AB Cup 4 (Canmore)