This Week…At a Glance

Week 4 of Fall Training! The leaves are turning colour in earnest, the temperatures are getting colder, even dipped below 0C this past week! The days are getting shorter, well, it’s getting darker earlier. This affects our training in that we don’t see as well in the dark, not are we seen as easily, especially if roller skiing or running on roads. As such we need to be wearing bright coloured clothing with reflective strips on them, AND we need to be wearing a headlamp!! Winter is coming.

We are back to our Fall Training locations schedule this week and we will be meeting at:

• • Goldbar on Tuesday, 
  • Kinsmen Sports Centre on Thursday,  
  • and Gallagher Park on Saturday. 

Important Dates Coming up…

• • Hinton/Jasper Fall Camp – October 6-8
  • AGM – Saturday Oct over 14
  • Frozen Thunder – October 27-29
  • Ski Swap – Saturday November 4
  • 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 Z1

Thursday – Skate technique on Thursday followed by Carl Strength 

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

Saturday – All Programs – Goldbar/Capilano Park

Sunday – Short to Medium bike, run, or rollerski (or a combination of these) z1

The Details:

Monday October 2: 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 October 3: Short(ish) Interval Day

• AM – Where:  Strathcona Wilderness Centre (Nola to confirm)
• When: 10:00 am to 11:30 am
• What: Week 4 Fall Session
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
  • Workout:
    • • Coach Driven (Each Group will be somewhat different)
• Technique: Depends on your group
  • Running/On Foot or rollerskiing
• Bring: Both Ski Striding Poles (Always bring Ski Striding Poles), Drink belt
  • Backpack for after the training:

• PM – Where:  Goldbar Click HERE for location and directions
• When: 6:30 to 8:00 pm
• What: Week 4 of Fall Season
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
  • Workout:
    • • Coach Driven (Each Group will be somewhat different)
      • YR’s – Fartlek – Skating
        • This is a “recovery week” from a lot of intensity 
        • Fartlek is a really good way to still do some intensity while going by feel.
• 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 October 4: Medium to Long Day

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

Thursday October 5: Skate Rollerski Technique and Carl Strength

• AM – Where:  Strathcona Wilderness Centre (Nola to confirm)
• When: 10:00 am to 11:30 am
• What: Week 4 Fall Session
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
  • Workout:
    • • Coach Driven (Each Group will be somewhat different)
• Technique: Depends on your group
  • Running/On Foot or rollerskiing
• Bring: Both Ski Striding Poles (Always bring Ski Striding Poles), Drink belt
  • Backpack for after the training:

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

Friday October 6: (Older younglings off to Hinton/Jasper)

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

Saturday October 7:

• Where:  Goldbar
• When: 10:00 am to 12 noon (Regular Training
• What: Week 4 of Intro to Fall/Winter Session
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
  • Coach Lead Training – Intensity
• Technique: Running/On Foot
• Bring: Both Ski Striding Poles (Always bring Ski Striding Poles), Drink belt
  • Pack and bring a Backpack:

Sunday October 8:

“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).
• Up to 3 hours
• Technique: You choose
• Bring: 
  • Extra food and drink