Summer Training This Week: August 27 to September 3

This Week…At a Glance

Running on flatfish terrain on Tuesday, SK Technique before strength on Thursday, and the early-start 6 Hour RS Challenge on Saturday. And remember the rollerski race on Sunday Oct 1.

Check your TP for training the specifics this week.

Important Dates Coming up…

    • Annual 6 Hour Distance Challenge – Saturday September 2
    • ENSC Fall/Winter Programs Start Up – Saturday September 9
    • Rollerski TT – 5km or 10km – Saturday Sept 16
    • ENSC Annual Capilano Fun Run – Saturday Sept 30
    • Fall Colours Rollerski Race – NE Bike Path – Sunday Oct 1
    • Hinton/Jasper Fall Camp – October 6-8
    • Frozen Thunder – October 27-29
    • Lake Louise Camp (Whole Club) – November 10-12
    • First Flakes Loppet – November 25
    • Hinton or Tawatinaw Camp – Dec 1-3
    • AB Cup 1/2 – Dec 9/10 – Canmore

This week:

Monday – Zoom Strength w/Carl

Tuesday – Goldbar Park – If too hot we may move indoors (Carl’s Torture Chamber)

Wednesday – Middle to Long Distance  

Thursday – SK Technique by the Walterdale Bridge and Carl Strength 

Friday – Active Rest Day – Optional bike ride or brisk walk

Saturday – 6 HOUR Distance Challenge – CL and/or SK at NE Bike Path

Sunday – Short to Medium bike, run, or rollerski (or combination of these)

The Details:

Monday August 28: Online Strength

  • Pm – Zoom Strength W/Carl
    • Please register w/Carl to participate
    • Click HERE to contact Carl directly
    • When: 6:30 to 7:30 pm

Tuesday August 29:

  • When: 6:30 pm to 8:00 pm 
    • What: The Famous “1km Repeats” 
      • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
      • Work out: 
        • 1km Repeats Around Golbar “Lake”.
      • Technique: On Foot.

Wednesday August 30: Medium to Long Day

  • Long Distance Roller Ski or Bike Ride or Run
    • 2 hours
    • Training Zone: 1 to 2
    • RPE: 3-5
    • Bring food and drink!

Thursday August 31: SK Technique and Carl Strength

  • 6:30 to 8:00 pm
    • Work out: 
      • SK RS Technique followed by Strength by Carl
    • Where: Kinsmen Sports Centre

Friday September 1:

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

Saturday September 2: “6 Hour Distance Challenge”

  • Where:  NorthEast Bike Path. Click HERE for location and directions
  • When: 07:00 to 13:00 (7:00 am to 1:00 pm)
  • What: 6 Hour Distance Challenge
    • Warm Up – Ski the first few kilometres easy (your warm up)
      • Work out: 
        • Ski continuously from 7:00 am to 1:00 pm. 
          • You can start and finish at any time between 7:00 and 1:00
          • Ski using either technique (classic only, classic and then skate, skate only, skate and then classic…you choose. But the clock doesn’t stop if you do 
        • You are practicing “The Process”
          • When to arrive
          • When to start you your warm-up/activation (See above)
          • Know the course, or where you wish to ski
          • We start and finish at the 17th Street “Intersection”
          • We will have our ENSC Tent set up
          • Leave food (in cooler) and drinks etc there (likely in a car if unsupervised – animals (2 or 4 legged kind) can come by and “help themselves”).
  • Technique: CL AND/OR SK RS
  • Bring: Both CL and SK RS (if you intend to do both)
    • Bring food, drink, change of clothes (shirt, socks, gloves), band-aids
    • Bring extra poles and or pole tips (these do break)
    • Sunscreen, sunglasses, bugspray

Sunday September 3:

Not so Long “Looong Distance” (Bike, run, or rollerski, or any combination thereof)

  • What: LSD Training – (Long “Speedy”, Distance)
    • “Speedy” means try to go fast but still stay in Zone 1/2. Ski, ride, or run efficiently and in control (keep a conversation going) if roller skiing
  • Technique: You choose
  • Bring: 
    • Extra food and drink