This Week…At a Glance

Week 21 of Fall/Winter Training! 

Colder(snow making) Temps This Week:

The colder temperatures will allow us to make snow this week, and hopefully we will receive some natural snow Sunday to Monday!!

Well done everyone for staying the course and making the best of what we have; artificial snow. If not for the relentlessness and tenacity of our snow making and grooming teams we would not have been able to hold our AB Cup nor ski (like we did) last week. A big thank you to you!! 

World Cup in Canmore

The World Cup comes to North America (usually) every 4 years (when no World Championships or Olympics). 2019 was the last time the WC was in Canada (Canmore), and we have the rare opportunity to see (and if you arrive a few days earlier) and to ski beside the world’s absolute best cross country skiers! If you have the opportunity, go to Canmore, if even for one race!! You wont’t regret it!!!

AB Cup Photos

How many Edmonton Nordic skiers can you find?

See what happened at last weekend’s Alberta Cup races in Edmonton. Click on the pictures link below then click on the arrowhead in the top right hand corner of the screen. A slideshow will start.

Alberta Cup 5 Pictures – Day 1

Alberta Cup 6 Pictures – Day 2

Results on Zone4

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…

• • BarneBirkie (Kid’s Birkie)- Gold Bar Park – February 11 
  • World Cup Races in Canmore – February 9 to 14
  • Alberta Winter Games – Grande Prairie – February 16-19
  • Cookie Race – Kananaskis – February 24
  • Alberta Youth Championships – Bragg Creek – March 1-3

This week:

Monday – Zoom Strength w/Carl

Tuesday – Gold Bar 

Wednesday – Middle to Long Distance Z1

Thursday – Strength and Technique on snow!! – Goldbar

Friday – Active Rest Day – Optional ski, indoor bike ride, or brisk walk

Saturday – Gold Bar

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

The Details:

Monday February 5: 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 February 6: 

AM – Where:  (Nola or Wietske to confirm)

• When: 10:00 am to 11:30 am
• What: Week 21 Winter Session
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
  • Workout:
    • Coach Lead
  • Skiing at Gold Bar
• Bring: SK ski equipment, Drink belt
  • Backpack for after the training:

• PM – Where:  Gold Bar
• When: 6:30 to 8:00 pm
• What: Week 21 of Fall Season
  • Warm Up Routine.
  • Workout: Individual groups and Coach Lead 
  • Technique: SK Ski
  • YR’s – Skate Skiing at GOLD Bar
    • SK Ski- Usual Warm-up
      • Include 15 x 10s Sprints w/50s Active Rest
    • Intensity w/a Technique Focus
      • 6-8 x (2 x 50th St/Herringbone Hill/50th St)
      • Zone 3
      • Technique work to reflect what we (talk to Ulf) feel needs to be worked on based on your recent races and/or training (very individual)
• Bring:  
  • HEADLAMP to see where you are going!! The days are getting longer, BUT we still need one!!
  • Drink belt (just in case)
    • Pack a Backpack with warm and dry clothes

Wednesday February 7: 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 February 8:

AM – Where:  (Nola or Wietske to confirm)

• When: 10:00 am to 11:30 am
• What: Week 21 Winter Session
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
  • Workout:
    • (Nola or Wietske to confirm)
• Technique:
  • Ski at Gold Bar
• Bring: Ski Equipment Drink belt
  • Backpack for after the training

PM – Who: 3 or 4 day Participants

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

Friday February 9:

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

Saturday February 10:

• Where:  Gold Bar
• When: 10:00 to 12 noon
• What: Week 21 of Fall Season
  • Warm Up Routine.
  • Workout: Individual groups are Coach Lead 
  • Technique: SK Ski?? Maybe Classic (Stay tuned)
  • YR’s – Skate Skiing at GOLD Bar
    • SK Ski- Usual Warm-up
      • Include 10 x 10s Sprints w/ 50 s Active Rest
    • Technique Work (Mostly) and Fartlek (Like last week)
      • Fartlek for 30-40 minutes after your warm up routine
• Bring:  SK Ski stuff?? Maybe Classic (Stay tuned)

Sunday February 11

“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