This Week…At a Glance

Week TWO of Fall/Winter training. We are continuing to establish routines, and further allowing our bodies to get used to different forms of training. Some people are very eager to get going, but it is our job to temper this somewhat and ease into “real training”. That will come in week #3. Fartlek and/or natural interval training are good options for this week. After doing a warm up, the fartlek can last for approximately 30-50 minutes (including active rest and work), depending on the athlete or group.

As a reminder, Fall Training locations going forward will be (mostly) limited to:

• • Goldbar on Tuesdays, 
  • Kinsmen Sports Centre on Thursdays,  
  • and Gallagher Park on Saturdays. 

This for consistency and so that people can plan ahead. 

This past Saturday we opted to do a club-wide group training. And it worked!! The “5 Stations” was a hit! It was hard, but younglings and oldlings alike left feeling like they had accomplished something akin to special. From all the positive feedback we received, we are looking at repeating this workout in 2-3 weeks. 

Important Dates Coming up…

• • ENSC Annual Capilano Fun Run – Saturday Sept 30
  • Fall Colours Rollerski Festival – NE Bike Path – Sunday Oct 1
  • Hinton/Jasper Fall Camp – October 6-8
  • Frozen Thunder – October 27-29
  • Lake Louise Camp (Whole Club or Masters Only?) – 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 – Goldbar (Whole Club)

Wednesday – Middle to Long Distance  

Thursday – NO Skate technique on Thursday but prepare for Carl Strength 

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

Saturday – All Programs – Gallagher Park

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

The Details:

Monday September 18: 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 September 19: Short(ish) Interval Day

• Where:  Goldbar Click HERE for location and directions
• When: 6:30 to 8:00 pm
• What: Week 2 of Intro to Fall/Winter Session
  • Review Routines 
    • At designated Meeting Place
    • Pre-session chat (3-5 minutes) – Summary of workout
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
  • Workout: Tuesdays can typically be shorter and more intense, while Saturday’s are longer.
    • • Coach Driven (Each Group will be somewhat different)
      • Suggest shorter “intervals”
        • Short intervals of 1-3 minutes w/equal work to rest ratio
        • Short relays with 1:2 work to rest ratio if you want it a bit more formal
        • Can run around Woodcutters in a long line. The last runner runs past everyone to the front and immediately slows down. Next runner starts when runner ahead is half way to the front. Repeat.
        • For U10’s and U12’s – “on” and “off” switch training. Go all out for short busts and then rest hard after. 
        • The above can all be done in a fartlek format.
• Technique: Running/On Foot
• Bring: Both Ski Striding Poles (Always bring Ski Striding Poles), Drink belt
  • Pack a Backpack with:
    • Recovery drink (Gatorade, Scratch), change of clothes (shirt, socks, sweatshirt, sweatpants), band-aids
    • Sunscreen, sunglasses, bug spray (just in case)

Wednesday September 20: 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 21: Carl Strength Ulf will NOT be at training to run rollerski technique

• Who: 3 or 4 day Participants
• Where: Kinsmen Sports Centre – click HERE for location and directions
• When: 6:30 to 8:00 pm
  • Work out: 
    • “Strength, brought to you by Carl”

Friday September 22:

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

Saturday September 23: Typically longer Intervals (compared to Tuesdays)

• Where:  Gallagher Hill (Meet by the outdoor rink) Click HERE for directions and location
• When: 10:00 am to 12 noon
• What: Week 2 of Intro to Fall/Winter Session
  • Review Routines 
    • At Group’s Designated Meeting Place
    • Pre-session chat (3-5 minutes) – Summary of practice Session
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
  • Workout
  • Coach/group driven
    • Fartlek or natural intervals
      • “Snake” – zig/zag up and down the Hill
        • Follow-the-Leader – 30-45 min (depending on group)
    • Set up a 500m course on a flatfish section 
      • 2-3 x (8 x 30s Z3/30s z1) w/2min between sets
  • Technique: Running/On Foot
• Bring: Both Ski Striding Poles (Always bring Ski Striding Poles), Drink belt
  • Pack a Backpack with:
    • Recovery drink (Gatorade, Scratch), change of clothes (shirt, socks, sweatshirt, sweatpants), band-aids
    • Sunscreen, sunglasses, bugspray

Sunday September 24:

“Looong Distance” (Bike, run, or rollerski, or any combination thereof)

• 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