Coming UP… 

• 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 – AM Masters Group at SWC, PM All Groups at Goldbar

Wednesday – Go medium length but go easy

Thursday – AM Masters Group at SWC, PM All Groups at Goldbar

Friday – Active Rest Day

Saturday – Goldbar (All groups)

Sunday – Own Training

The Details:

Monday January 9: Online Strength

Zoom Strength W/Carl

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

Tuesday January 10:

• 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:
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
  • Work out: 
    • MAS Training – Maximum Aerobic Speed
      • 2-3 x 5 x 90s w/2min R     
    • Technique: Classic 
    • Bring:  Classic, headlamp

Wednesday January 11: 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 12:

• 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: SKATE
• Youth Racers:
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
  • Work out: 
    •  Drills, Spills, and Acrobatics (or Strength on Skis)
    • Technique: SKATE 
    • Bring:  SKATE, headlamp

Friday January 13: 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 14:

• Where: Goldbar
• Time: 10:00 am to 12:00 noon
• Who: All Groups
• What: Classic Short Intensity
  • Warm-up Routines
    • Coach directed training (Individual groups)
    • Intensity
  • Technique: CLASSIC
• Youth Racers:
  • Time: 10:00 am to 12:00 noon
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
  • Work out: Sprint Relays
    • 2 x (3 x 1.2km) at Capilano
    • 10 min between 1st and 2nd set.
    • 20-30 min cool own

Sunday January 15: 

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!!