Fall Training This Week: November 6 to 12

This Week…At a Glance

Week 9 of Fall Training! Welcome November!! And welcome Mountain Standard Time!! And welcome complete darkness when we start our training. So remember,  in order to be seen, we need to be wearing bright coloured clothing with reflective strips on them; we need to be seen!! AND to see (at night) we need to be wearing a headlamp!! Winter is coming.

Important Dates Coming up…

  • Track’n Trail Racer Night – 20% Discount –  Nov 8 6:00 to 8:00 pm
      • Lake Louise Camp – November 10 to 12- more information in a separate email
  • First Flakes Loppet – November 25
      • Nordiq Alberta (NA) Tawatinaw Snow Camp – Dec 1-3, also for Adult/ Masters. Contact Nordiq Alberta
  • AB Cup 1/2 – Dec 9/10 – Canmore
    • Alberta Winter Games Zone 6 Selection Race and ENSC Time Trial – Gold Bar – Dec 16

This week:

Monday – Zoom Strength w/Carl

Tuesday – AM Keillor Road Lookout on Sask Drive. Formerly known as “End of the World”.    PM Gold Bar

Wednesday – Middle to Long Distance Z1 – Racer Night at T’nT

Thursday – AM Goldbar  PM Carl Strength by Carl

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

Saturday – All Programs – Gold Bar Park or Lake Louise

Sunday – Long bike, run, or rollerski (or a combination of these) Z1

The Details:

Monday November 6: Online Strength, highly recommended!

    • 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 November 7: 

AM – Where:  Keillor Road Lookout on Sask Drive. Formerly known as “End of the World”.

When: 10:00 am to 11:30 am

PM – Where:  Goldbar
When: 6:30 to 8:00 pm
  • What: 
    • Warm Up Routine.
    • Workout: Striding technique include 6-8 x 10s Sprints
        • Intensity Work Out: Rolling terrain, run/ ski stride 2-3x (8min of (45s hard/15s easy) with 3min Rest, Strength Routine.
  • Bring:  
  • HEADLAMP to see where you are going
  • Ski Striding Poles (Always bring Ski Striding Poles), Drink belt
    • Pack a Backpack with warm and dry clothes

Wednesday November 8: Medium to Long Day on your own AND Racer Night at Track’n Trail

    • Medium 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!
  • Racer Night 
  • Who: ENSC members
  • What: 20% and more discount on (most) ski related gear storewide.
  • Where: Track’n Trail 82nd Ave location. Click HERE for directions and location
  • When: 6:00 pm to 8:00 pm
  • See you there!!

Thursday November 9:

AM – Where:  Goldbar

         When: 10:00 am to 11:30 am

         What: Warm Up Routine (5-5-5 and 5) about 25 minutes

Workout: coach driven

    • Technique:
      • Ski striding/On Foot
  • Bring: Both Ski Striding Poles (Always bring Ski Striding Poles), Drink belt
  • Backpack for after the training

PM – Who: 3 or 4 day Participants (NO RS TECHNIQUE)

  • Where: Kinsmen Sports Centre – click HERE for location and directions
  • Technique: Carl Strength
  • When: 6:30 to 8:00 pm (Strength w/Carl)
    • Work out: 
      • “Strength, brought to you by Carl”

Friday November 10:

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

Saturday November 11:  Remembrance Day

Where:  Goldbar Click HERE for location and directions 

    • When: 10:00 am to 12 noon (Regular Training) with Coach Russell
    • What: 
      • Warm Up Routine (5-5-5 and 5) about 25 minutes, including activation and mobilization
      • Work Out: do a pyramid run 2-3x 30s/1min/2min/1min/30s w/2minR Finish w/Core Strength Routine 
        • Technique: Running/Ski striding/On Foot
  • Bring: Ski Striding Poles (Always bring Ski Striding Poles), Drink belt
  • Pack and bring a Backpack

Sunday November 12:

“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 3.5 hours
  • Technique: You choose
  • Bring:
    • Extra food and drink
Ulf and Wietske