This Week…At a Glance

Week 23 of Fall/Winter Training! 

Alberta Winter Games

A huge congratulations goes out to the gang who went to the AWG!! There were many personal bests!! Although very little snow, The Grande Prairie organizing committee did an amazing job and put on a great set of races. We could see the skiers gain confidence and ski better with each race!! A huge, huge THANK YOU to our chaperones Cheryl Pilipchuk and Paul Klann and coaches Lilla Roy and Gerhardt Klann!! Maybe it was bit like herding cats, but all skiers got to their races on time, raced their hearts out, and came back with huge smiles on their faces!!

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…

• • Cookie Race – Kananaskis – February 24
  • Alberta Youth Championships – Bragg Creek – March 1-3
  • Tawatinaw Loppet – March 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 ski  Z1 

The Details:

Monday February 19: 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 20: 

AM – Where:  (Nola or Wietske to confirm)

• When: 10:00 am to 11:30 am
• What: Week 23 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 23 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 10 x 10s Sprints w/50s Active Rest
    • Intensity w/a Technique Focus
      • 6-8 x (Lake Loop plus Retaining Wall Hill))
      • 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 21: 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 22:

AM – Where:  (Nola or Wietske to confirm)

• When: 10:00 am to 11:30 am
• What: Week 23 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 23:

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

Saturday February 24:

• Where:  Gold Bar
• When: 10:00 to 12 noon
• What: Week 23 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 25:

“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