Fall Training December 4 to 10

This Week…At a Glance

Week 13 of Fall Training! 

Skiing this Saturday?

Looks like a possibility. We have been making snow, but really not quite enough for all of us to safely ski on (too many people on not ideal snow), but it will be cold enough (for making snow) by Wednesday of this week. Hopefully we can finally be able to connect the loop we have made plus make snow down to the stadium (fingers crossed). More info to come.

Craft Puffy Jackets

The jackets have arrived and many of you have picked yours up already. If you haven’t done so already, we will have them with us at training on Tuesday (tomorrow). Thank you to all who have sent me (Ulf) your payment ($175 for adult jackets and $140 for youth jackets), but a few of you have yet to do so. If you are not sure, please get in touch with me (Ulf).

ENSC Clothing

The ENSC clothing “boutique” is OPEN!! Click HERE to access the ENSC Shop. You have until SATURDAY December 9. After the this the prices go up (the Store will be open but you won’t be getting the same discount that you can get this week.  The store will be open for 1 (one) week. The more purchases, the greater discount we get. Simply order, make your payment (credit card) but don’t finish the transaction. The collective number of orders will determine our discount. After the 9th of December, your order will be processed. Orders will take 14-17 days to process (still in time for Christmas). The clothing order will arrive to my (Ulf) address and I will distribute accordingly at the first practice after receiving the order.

ZiZU Optics (Sunglasses)

We all need eye protection while skiing, both from harmful UV rays (direct and reflected), from cold wind, and flying debris. ZiZU glasses are practically indestructible (YouTube videos of jumping on a pair of glasses). WE have an opportunity to purchase a group order at 30% off and this includes an extra lens (see below)Check out ZiZU Optics for information on models and lenses. Here is the ZiZU promotion just in time for Christmas:

ZiZU Optics Online Team Promo

Go to Www.zizuoptics.com and place your order. Use the Promo Code below.

EN promo : All SISU and XZ1 model orders will receive a FREE Gradient lens $89 value.

30% all eyewear including accessories.

This is like getting 47% off when you include the FREE Gradient lens

Order between December 6-12

Promo code: ENORDIC


*Our best selling model for skiing is the SISU model with the the following lens. Blue Photochromic category 0-2, Gold lens cat 3.

*The second best selling model is the XZ1 model with Blue photochromic 0-2 then the Gold Lens.

All orders will be shipped to ENSC in one box, individually named and labeled.

Free shipping.

If you need any help picking the right lens or model email us info@zizuoptics.com

Training Sites This Week: The following are our training sites:

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

Important Dates Coming up…

    • AB Cup 1/2 – Dec 9/10 – Canmore
    • AWG Zone 6 Selection Race and ENSC Time Trial and – Gold Bar – December 16
    • Troll in the Park – GOLD BAR – December 30
    • Nordiq Alberta Tawatinaw Snow Camp Postponed to Jan 5-7
    • Western Canadian Championships and AB Cup 3/4- Canmore January 12-14
    • AB Cup 5/6 – Edmonton – January 27-28
    • AB Cup 7/8 – Red Deer – February 3-4
    • Canadian Birkie – Blackfoot Area – February 10
    • Alberta Winter Games – Grande Prairie – February 16-19
    • Cookie Race – Kananaskis – February 24

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 – Ski on Snow?

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

The Details:

Monday December 4: 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 December 5: 

AM – Where:  (Nola or Wietske to confirm)

  • When: 10:00 am to 11:30 am
  • What: Week 13 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 13 of Fall Season
    • Warm Up Routine.
    • Workout: Individual groups and Coach Lead 
    • Technique: Running/On Foot
    • YR’s – Capilano Technique Emphasis on Rollerskis
      • SK or CL RS Intervals  (You choose) – Usual Warm-up
        • Include 6-8 x 10s Sprints
      • Intensity“10 x Short Sprints”
        • 10 x 1min w/2min R Z4 (Faster than Race Pace)
        • RPE – 8-9
  • 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 December 6: 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 December 7:

AM – Where:  (Nola or Wietske to confirm)

  • When: 10:00 am to 11:30 am
  • What: Week 13 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 NO RS Technique!!

  • Where: Carl’s Torture Chamber (in Sherwood Park) – click  for HERE location and directions
  • Carl Strength
  • When: 6:30 to 7:30 pm (Strength w/Carl)
    • Work out: 
      • “Strength, brought to you by Carl”

Friday December 8: Travel to AB Cup 1/2 Canmore

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

Saturday December 9: AB Cup 1 – Free Technique Sprints or Interval Start

Maybe Skiing?? Stay tuned…

Where:  Gold Bar Click HERE for location and directions

  • When: 10:00 am to 12 noon (Regular Training)
  • What: Week 13 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 fast, while also getting glide!! Get onto the “Power Line” early and right into the “Power Position”. 

Sunday December 10: AB Cup 2 – Classic Mass Start

“Looong Distance” (Bike, run, or rollerski, ski, 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