This Week…At a Glance

All Program Start UP is this Saturday September 9!!!

And we’ll try again, if the smoke isn’t bad, to do the full 6 Hour Distance Challenge on Monday Sept 4. There is no formal training on Tuesday September 5 (school start up). 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 – NEW DATE – Monday September 4
  • NO formal training Tuesday September 5
  • 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 Snow Camp – Dec 1-3
  • AB Cup 1/2 – Dec 9/10 – Canmore

This week:

Monday – Zoom Strength w/Carl

Tuesday – No formal training

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 – All Programs Start UP – Goldbar

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

The Details:

Monday September 4: Online Strength

• AM – 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 

• 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 September 5: NO FORMAL TRAINING – First Day of School

• When: You Decide
  • What: Fartlek
    • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
    • Work out: 
      • Run between 1 hour and 1.5 hours
      • Fartlek (should you feel like it)
        • Use good sense if you did the Distance Challenge on Monday
    • Technique: On Foot.

Wednesday September 6: 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 September 7: CL Technique and Carl Strength

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

Friday September 8:

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

Saturday September 9: “First Formal of Fall/Winter Season”

• Where:  Goldbar 
• When: 10:00 am to 12 noon
• What: Intro to Fall/Winter Session
  • Overview and Routines
    • Work out: 
      • Coach Driven (Each Group will be somewhat different)
• Technique: Running/On Foot
• Bring: Both Ski Striding Poles (Always bring Ski Striding Poles), Drink belt
  • Pack a Back Pack with:
    • Recovery drink (Gatorade, Scratch), change of clothes (shirt, socks, sweatshirt, sweatpants), band-aids
    • Sunscreen, sunglasses, bugspray

Sunday September 10:

“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