Training This Week: Feb 13 to 19

This one is a bit lengthy…

Canadian Birkie

A huge congratulations to one and all who came out and represented ENSC at the Birkie!! ENSC had by far the most cumulative kilometres skied by any club. It was so good to see so many don the Orange and Blue. We may have been skiing for different reasons, but we skied. Some raced for glory, others skied for distance, for experience, to meet a goal, while others were following up on a life-long tradition of skiing the Birkie (Paul Zimmermann has now completed 32 of them!!!)

Well done everyone. Complete results can be found on ZONE4 (Type in Birkie)

Red Deer AB Cup 7/8 is Next…but LOTS of loppets!

There is plenty of winter left, with the AB Cup 7/8 on family Day weekend, followed by a host of loppets: Hinton Chili Loppet, Ole Uffda Loppet, Edson Mooseheart Loppet, The Cookie Race, Lake Louise Loppet, and Athabasca Loppet. And for those who yearn for even more winter, there is the Sovereign to Silverstar Loppet in early April.

Canada Winter Games (CWG)

Two ENSC skiers made Team Alberta as part of the 12 skier contingent going to the CWG in PEI at the end of February. Alison Mackie (who recently represented Canada at the World Junior Championships) and Lukas Seubert will be showing what stern stuff they are made of while sporting the Alberta Blue and White! 

After the CWG, there is the Canadian Championships to be held in Thunder Bay ON from March 11th to 18th. Lots of winter, and lots of racing left…

Bring a Head Lamp

Many of the lights at Goldbar aren’t working, including the much used 50th Street Loop. As conditions are getting icier we need to be able to see where we are going, especially down George’s Chute. For safety’s sake. We highly recommend wearing (and using) a headlamp so that you can see!!!

SKATE Skiing This Week

We are recommending SK skiing this week…only because ski conditions are deteriorating and as such skating makes most sense.

Coming UP… 

  • AB Cup 7/8 – February 17-18 (Red Deer)
  • Hinton Loppet – Feb 18 (Hinton)
  • Mooseheart Loppet Feb 25 (Edson)
  • Ole Uffda Loppet – (Camrose) Saturday February 25
  • Cookie Race – Saturday February 25 (Peter Lougheed Park)
  • AB Midget Championships – (Bragg Creek) March 3-5
  • Lake Louise Loppet – March 5 (Lake Louise)
  • Athabasca Loppet – March 11 (Athabasca)
  • National Championships – March 11 to 17 (Thunder Bay)
  • Sovereign to SilverStar (S2S) – April 1 and 2 (Vernon BC)

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 Thursday Groups at Goldbar

Friday – Active Rest Day

Saturday – All Groups – Goldbar Park or AB Cup 7/8 (Red Deer)

Sunday – Own Training  – Go long and easy (not necessarily slow) or AB Cup 7/8 (Red Deer)

The Details:

Monday February 13: Online Strength

Zoom Strength W/Carl

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

Tuesday February 14: Valentine’s Day ❤️❤️

  • Who: Adult Masters Tuesday AM Group (Coaches by Ulf)
  • Where: SWC
  • Time: 10:00 am to 11:30 am
  • What: 
    • Warm-up Routines 
      • Coach directed training
    • Technique: Skate
  • Who: All Groups Tuesday PM groups
  • Where: Goldbar Park
  • Time: 6:30 – 8:00 pm
  • What: 
    • Intensity – Coach Directed
    • Usual warm-up routines (20 minutes or so)
    • Intensity that focuses on Birkie Training (for most)
      • Suggest – 2-4 x 8min(8 x 30s Z3/30s Z1) 
    • Youth Racers
    • Usual warm-up routines (20 minutes or so)
    • Intensity that focuses on training for Westerns
      • Work out: 
        • Double Pole/1-SK
        • 4 x 3min with 5 minutes Active Rest
      • Technique: SKATE
        • Bring:  SKATE skis, headlamp

Wednesday February 15: 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 February 16:

  • Who: Adult Masters Thursday 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: Thursday Evening Groups w/Carl (Optional for those going to Red Deer)
  • Where: Goldbar Park
  • Time: 6:30 – 8:00 pm
  • What: Drills, Spills, and Acrobatics (or Strength on Skis)
    • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
    • Work out: 
      • Technique: SKATE
      • Bring:  SKATE skis, headlamp

Friday February 17:

  • Active Rest Day
  • Walk, ski, run, or take the day off.

Saturday February 18:

  • Where: Goldbar (NOTE: we may want to move this to SWC if conditions warrant)
  • Time: 10:00 am to 12 noon
  • What: Intensity 
    • Warm Up:
      • 20min: 10min Z1, 5min Mobility/Activation, 
    • Work out: 
      • Fartlek or Natural Intervals
      • 45 to 60 min.
      • Easy ski for 30 min
    • Technique: SKATE (likely) but Classic if conditions are ok
    • Bring:  Appropriate skis and gear

Sunday February 19:

  • LSD Training – (Long “Speedy”, Distance)
    • “Speedy” means try to go fast but still stay in Zone 1/2. Ski efficiently and in control (keep a conversation going)