Season Wrap Up Pot Luck This Saturday

Will will hold a year end BBQ this Saturday. We will provide the burgers, but we ask that you contribute, potluck style. 

Where: at Gold Bar gazebo or pavilion

When: Saturday March 25 at the end of training (11:30-12:30)

For environmental reasons, we request everyone bring:

1. Plate, cutlery and a cup; and

2. Lawn chair (or sit at a park picnic table);

So we know how many burgers to purchase, we request parents and rsvp with their program coaches by Tuesday.

National Championships

A full Nationals update is coming soon!!

Coming UP… 

• Year End BBQ at Goldbar (See above)
• 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 20: Online Strength

Zoom Strength W/Carl

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

Tuesday March 21:

• 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: SKATE Training
      • 1-SK/OffSet w/transitions
      • Fartlek (Maybe)
    • Technique: SKATE
      • Bring:  SKATE skis, headlamp

Wednesday March 22: 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 23:

• 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: SKATE
    • Bring:  SKATE skis, headlamp

Friday March 24:

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

Saturday March 25: Year End Pot luck at Goldbar

• Where: Goldbar 
• Time: 10:00 am to 12:30
• 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 Training
      • Fartlek and Technique identification
    • 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)