This Week…At a Glance

Week 11 of Fall Training! We are usually skiing by this time, but alas, it is not to be this year it seems. But take heart, we are planning to make snow already this week!! Hopefully we can create a short loop that we can ski on before the weekend! But in the meantime we need to be keeping up our Dryland training. This means ski striding, running, rollerskiing, riding our bikes, or getting on the indoor trainer. We need to stay the course during this difficult transition phase!! And remember, 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!! And we need to don a headlamp!! Winter is just around the corner…I can see it the distance!!

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?? Postponed to 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 and FF Loppet – 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 20: 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 21: 

AM – Where:  (Nola or Wietske to confirm)

• When: 10:00 am to 11:30 am
• What: Week 11 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
• When: 6:30 to 8:00 pm
• What: Week 11 of Fall Season
  • Warm Up Routine.
  • Workout: Individual group and Coach Lead 
  • Technique: Running/On Foot
  • YR’s – At Capilano 
    • SK RS Intervals – Usual Warm-up
      • Include 6-8 x 10s Sprints
    • Intensity – “4min”
      • 5-7 x 4min w/2min R Z3/4 (Threshold – Race Pace)
      • RPE – 6-8
• 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 22: 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 23:

AM – Where:  (Nola or Wietske to confirm)

• When: 10:00 am to 11:30 am
• What: Week 11 Fall Session
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
  • Workout:
    • (Nola or Wietske to confirm)
• Technique:
  • Running/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 (SKATE 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: 
    • SK RS and then “Strength, brought to you by Carl”

Friday November 24:

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

Saturday November 25: 

Where:  Goldbar Click HERE for location and directions

• When: 10:00 am to 12 noon (Regular Training)
• What: Week 11 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 – MAS Sprints
    • SK RS Intervals – Usual Warm-up
      • Include 6-8 x 10s Sprints
    • Intensity – Z4+ (Above Threshold)
      • 6-8 x 2min w/3min R 
      • RPE – 7-9
    • Focus on skiing and fast, while also getting glide!! Get onto the “Power Line” early and right into the “Power Position”. 

Sunday November 26:

“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