This Week…At a Glance

Week 10 of Fall Training! For those of us who went to Lake Louise on the weekend, it’s back to dryland training for us!! We were greeted with really good conditions in Canmore (Frozen Thunder) on Friday, and then had the fortune to ski on good (for early season) snow on Saturday, and especially Sunday, on the “1a”! I think we can all agree that the Lake Louise Camp was a great introduction to the ski season!! But for now, remember, as we ski stride, run, or rollerski in the twilight hours we need to be wearing bright coloured clothing with reflective strips on them so that we can be seen…and we need to be seen!! To see (at night) we need to be wearing a headlamp!! Winter is just around the corner.

The following are our training sites:

• • Tuesdays – Gold Bar Park
  • Thursdays – Kinsmen Park
  • Saturdays – Gold Bar Park

Important Dates Coming up…

• • First Flakes Loppet – November 25?? This is in question. Back-up date is December 16
  • Nordiq Alberta (NA) Tawatinaw Snow Camp – Dec 1-3
  • AB Cup 1/2 – Dec 9/10 – Canmore
  • AWG Zone 6 Selection Race and ENSC Time Trial – Gold Bar – December 16

This week:

Monday – Zoom Strength w/Carl

Tuesday – Gold Bar

Wednesday – Middle to Long Distance Z1

Thursday – Carl Strength by Carl

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

Saturday – All Programs – Gold Bar Park

Sunday – Short to Medium bike, run, or rollerski (or a combination of these) Z1

The Details:

Monday November 13: 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 November 14: 

AM – Where:  Gold Bar

• When: 10:00 am to 11:30 am
• What: Week 10 Fall Session
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
  • Workout:
    • Coach Lead
  • Technique: Ski Poles and Running Shoes
    • Running/On Foot
• Bring: Ski Striding Poles (Always bring Ski Striding Poles), Drink belt
  • Backpack for after the training:

• PM – Where:  Gold Bar All the Younglings are orienteering!!
• When: 6:30 to 8:00 pm
• What: Week 10 of Fall Season
  • Warm Up Routine.
  • Workout: Coach Lead 
  • Technique: Running/On Foot
  • All Youth including YR’s – Intensity – Z3 (Below Threshold) 
    • Orienteering Event w/Overlander “O” Club
    • RPE – 7
• Bring:  
  • HEADLAMP to see where you are going!! Going to definitely need one!!
  • Ski Striding Poles (Always bring Ski Striding Poles), Drink belt (just in case)
    • Pack a Backpack with warm and dry clothes

Wednesday November 15: 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 November 16:

AM – Where: parking lot at Pioneers cabin on Scona Rd

When: 10:00 am to 11:30 am

• • • Warm Up Routine (5-5-5 and 5) about 25 minutes
    • Workout: Adventures with Ray
      • Technique: Hiking/striding/on foot

• Bring: Both Ski Striding Poles (Always bring Ski Striding Poles), Drink belt
• Backpack for after the training

• Bring: Both Ski Striding Poles (Always bring Ski Striding Poles), Drink belt
  • Backpack for after the training

PM – Who: 3 or 4 day Participants (CLASSIC RS Technique)

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

Friday November 17:

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

Saturday November 18: 

Where:  Goldbar Click HERE for location and directions

• When: 10:00 am to 12 noon (Regular Training)
• What: Week 10 of Fall Season
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
    • Individual Group/Coach Directed Training 
    • Technique: Running/On Foot
    • Bring: Ski Striding Poles (Always bring Ski Striding Poles), Drink belt
      • Pack and bring a Backpack
  • YR’s – At Capilano – Pyramid
    • CL RS Intervals – Usual Warm-up
      • Include 6-8 x 10s Sprints
    • Intensity – Z4 (Threshold, Z3 (Below Threshold), Z4 (Threshold, MAS
      • 1 x (90s, 3 min, 6min, 10 min, 6 min, 3 min, 90s, 30s) plus 1 x (90s, 3 min, 6min, 3 min, 90s, 30s) 
      • RPE – 7-9
    • Focus on skiing “long” and fast, getting into the “Power Line” early and right into the “Power Position”. 

Sunday November 19:

“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