This Week…At a Glance

Week 17 of Fall/Winter Training! 

Good Skiing at Gold Bar

Some fantastic snow making has been going on and this cold weather, although may disrupt our skiing, will allow for more snow making. Skiing will be good on about 3 km of trail!

Cold This Week:

The forecast is for very cold temps on Thursday to Sunday this week. We may need to postpone  training. Stay tuned…

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

• • Tuesday – Gold Bar Park
  • Thursday – Gold Bar
  • Saturday – Gold Bar Park

Important Dates Coming up…

• • Western CDN Championships and AB Cup 3/4- Canmore January 12-14
  • Westerns Cancelled
  • AB Cup 3/4 postponed to January 20-21 (Canmore)
  • 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 – New Year’s Day

Tuesday – Gold Bar 

Wednesday – Middle to Long Distance Z1

Thursday – Strength and Technique on snow!! – Goldbar

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

Saturday – All Programs – Goldbar

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

The Details:

Monday January 8: NO 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 January 9: 

AM – Where:  (Nola or Wietske to confirm)

• When: 10:00 am to 11:30 am
• What: Week 17 Fall Session
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
  • Workout:
    • Coach Lead
  • Skiing at Gold Bar?
    • Yes…Ski at Gold Bar
• Bring: CL ski equipment, Drink belt
  • Backpack for after the training:

• PM – Where:  Gold Bar
• When: 6:30 to 8:00 pm
• What: Week 17 of Fall Season
  • Warm Up Routine.
  • Workout: Individual groups and Coach Lead 
  • Technique: CL Ski
  • YR’s – Classic Skiing at GOLD Bar
    • SK Ski- Usual Warm-up
      • Include 6-8 x 10s Sprints
    • Technique Work (Mostly) and Long Intervals 
      • 5-8 x 5min of Aerobic Intervals w/2min Active rest
      • Z3
      • RPE -3-5
• 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 January 10: Medium to Long Day

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

Thursday January 11:

AM – Where:  (Nola or Wietske to confirm)

• When: 10:00 am to 11:30 am
• What: Week 17 Fall Session
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
  • Workout:
    • (Nola or Wietske to confirm)
• Technique:
  • Ski at Gold Bar? Or Running/On Foot
• Bring: Both Ski Equipment? Or Ski Striding Poles (Always bring Ski Striding Poles), Drink belt
  • Backpack for after the training

PM – Who: 3 or 4 day Participants

• Where:  Gold Bar
• What: Technique and Some Strength on Skis
• When: 6:30 to 8:00 pm 
• Work out: 
  • • Technique Focus with emphasis on balance and being comfortable on the skis.

Friday January 12:

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

Saturday January 13:

Where:  Gold Bar Park

What: Fartlek

• • Warm Up Routine.
  • Workout: Individual groups and Coach Lead but suggesting Fartlek
  • Technique: SK Ski
  • YR’s – Skate Skiing at GOLD Bar
    • CL Ski- Usual Warm-up
      • Include 6-8 x 10s Sprints
    • Technique Work (Mostly) and Fartlek
      • Usual Warm Up
      • 35-45 min of Fartlek
      • Z3
      • RPE -3-5

When: 10:00 am to 12 noon

Sunday January 14:

“Looong Distance” (Bike, run, or, 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