This Week…At a Glance

Week 22 of Fall/Winter Training!

World Cup Racing at Canmore!

If you didn’t get a chance to head down to Canmore to watch the absolute world’s best race, then watch it on YouTube (HERE). We just can’t (seem to) appreciate how fast and and how well they ski except when watching it live!! It has been a jaw dropping and awe inspiring joy to be able to see them in action, both while racing and training!! The next (and last) race in Canmore is on Tuesday.

Colder(snow making) Temps This Week:

The colder temperatures will allow us to continue to make snow this week. We are skiing!!! And on good snow, albeit a short loop. It’s great that we have the snow-making capabilities, and such a keen team who are willing to be up in the middle of the night to make snow…and then groom it as well!

If you haven’t seen them yet, AB Cup Photos

How many Edmonton Nordic skiers can you find?

See what happened at our 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…

• • Alberta Winter Games – Grande Prairie – February 16-19
  • Cookie Race – Kananaskis – February 24
  • Alberta Youth Championships – Bragg Creek – March 1-3
  • National Championships – Nakkertok (Ottawa area) – March 7 to 17

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 12: 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 13: 

AM – Where:  (Nola or Wietske to confirm)

• When: 10:00 am to 11:30 am
• What: Week 22 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 22 of Fall Season
  • Warm Up Routine.
  • Workout: Individual groups and Coach Lead 
  • Technique: CL Ski
  • YR’s – CLASSIC Skiing at GOLD Bar
    • CL 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 14: 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 15:

AM – Where:  (Nola or Wietske to confirm)

• When: 10:00 am to 11:30 am
• What: Week 22 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: 
  • CLASSIC Ski
  • Technique Focus with emphasis on skiing on ONE ski, balance and being comfortable on the skis.

Friday February 16:

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

Saturday February 17:

• Where:  Gold Bar
• When: 10:00 to 12 noon
• What: Week 22 of Fall Season
  • Warm Up Routine.
  • Workout: Individual groups are Coach Lead 
  • Technique: CL Ski
  • YR’s – Classic Skiing at GOLD Bar
    • CL Ski- Usual Warm-up
      • Include 10 x 10s Sprints w/ 50s Active Rest
      • 3-5 x 8min (8 x 30s Z4/30s Z1)
        • Ski “Long”, meaning glide!!!
    • Technique Work (Mostly) – always pick something to work on!
• Bring:  CL Ski stuff.

Sunday February 18:

“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