How Late Do we Keep Training?

Some may be wondering how late we will continue to meet and train. As long as we have snow…or April 30; whichever comes first .

Nearing the End but a Couple of Local Loppets!

The Athabasca Loppet and Beat the Blues Boogie Loppet are slated fro next weekend (March 11 and 12 respectively). And for those who yearn for even more winter, there is the Sovereign to Silverstar Loppet (S2S) in early April. And of course, there are the National Championships!! We travel to Thunder Bay this Thursday (March 9) and will be back on the 17th.

Canada Winter Games (CWG)

A Gold and three Silvers for Alison at the Canada Winter Games!! She has been racing roughly every second weekend since early December and has consistently been on the podium, at every event, except World Juniors, but here she was the top Canadian in every race she entered (and she raced all of them). She is still only 17 years of age (U18), racing against U20’s!! She’s professional, methodical, and not least consistent, and “racing mature”; far beyond her years!And she’s not done; Nationals start next Saturday. 

National Championships

Peter Welsh, Adam Walker, Lauren Ybema, and Nathan Mackie will be there with her representing the ENSC Orange and Blue!! Oh, I forgot to mention Lukas Seubert. Lukas made the CWG team along with Alison. And as he was training he acquired a hairline fracture to his fibula (long story)!! This could have ended the season for most, but Lukas showed what he was made of. He trained on an indoor ski erg, indoor bike, and treadmill, and, in short, was back on skis in early February and racing. He made it to PEI and got better and better for each race, culminating with an 8th place finish in the mass start! Well done Lukas!

Adam Pojasok will be our Wax Tech, Jennifer Walton will be the responsible adult, and I will be, well, The Coach.

Please wish them (us) good luck! 

Bring a Head Lamp

The days are definitely longer!!! but it is still dark for most of our training session, so BRING a headlamp! As conditions are getting icier we need to be able to see where we are going, especially down George’s Chute (lights haven’t been working there since before Christmas!). For safety’s sake. We highly recommend wearing (and using) a headlamp so that you can see!!!

Nice Winter Temperatures This Week!! 

We are recommending CL skiing this week, simply because the conditions will be perfect “classic conditions”; minus single digits (-5C to -9C most evenings). The conditions make finding grip easy (Vr 40 or VR45 – or for the oldlings out there, Blue Extra!). Enjoy the conditions while we still can! We won’t have this chance much longer!

Coming UP… 

• Athabasca Loppet – March 11 (Athabasca)
• Beat the Blues Boogie – March 12 (SWC)
• 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

Sunday – Own Training  – Go long and easy (not necessarily slow)

The Details:

Monday March 6: Online Strength

Zoom Strength W/Carl

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

Tuesday March 7:

• Who: Adult Masters Tuesday AM Group
• Where: SWC
• Time: 10:00 am to 11:30 am
• What: 
  • Warm-up Routines 
    • Coach directed training
  • Technique: Classic

• 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)
    • Suggest – 2-4 x 6-8min
  • Youth Racers
  • Usual warm-up routines (20 minutes or so)
  • Intensity that focusses on training for Nationals
    • Work out: Classic Sprint Training
      • Double Pole/1-SK
      • 2 x (3 x 600m) Relay with 5 minutes Active Rest between sets
    • Technique: CLASSIC
      • Bring:  CLASSIC skis, headlamp

Wednesday March 8: 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 March 9:

• 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
• 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: CLASSIC
    • Bring:  CLASSIC skis, headlamp

Friday March 10:

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

Saturday March 11: First Race at Nationals

• Where: Goldbar 
• Time: 10:00 am to 12 noon
• What: Intensity 
  • Warm Up:
    • 20min: 10min Z1, 5min Mobility/Activation, 
  • Work out: 
    • Intensity 
  • Technique: UP to your Coach
  • Bring:  Appropriate skis and gear
• Youth Racers
  • Usual warm-up routines (20 minutes or so)
  • Intensity that focusses on training for Nationals
    • Work out: SKATE Sprint Training
      • Double Pole/1-SK
      • 4 x 3min with 5 minutes Active Rest
    • Technique: Skate
      • Bring:  SKATE skis, headlamp

Sunday March 12:

• 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)