This Week…At a Glance

Week 24 of Fall/Winter Training!

Snow This Week

Looks like we will get some snow, and perhaps enough to open all our trails. It would be so nice to be able to ski the “new and improved” trail network that so many ENSC’ers worked so hard to brush and widen this past summer and fall. Let’s keep our fingers crossed!!!

SALOMON Demo Day on Tuesday

Phil from Salomon will be in town on Tuesday from 6:00 to 8:00 for us to try next year’s SLAB ski equipment (skis, boots, poles and moveable bindings). Click on the link below to check out the new equipment.

Salomon S/LAB Select Program – Info Pack: CLICK HERE

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…

• • SALOMON Demo Day – Tuesday Feb 27 at Gold Bar Pavilion
  • 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  – Salomon Demo Day

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 26: 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 27: 

AM – Where:  (Nola or Wietske to confirm)

• When: 10:00 am to 11:30 am
• What: Week 24 Winter Session
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
  • Workout:
    • Coach Lead
  • Skiing at Gold Bar or SWC??
• Technique: Classic
• Bring: CL ski equipment, Drink belt
  • Backpack for after the training:

• PM – Where:  Gold Bar
• SALOMON DEMO DAY
  • 6:00 PM TO 8:00 PM
  • Try the NEW SLab skis, boots, poles, and moveable binding system
• What: Week 24 of Fall Season
• Training Starts: 6:30 to 8:00 pm
  • 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!! We still need teh headlamps!! The days are getting longer, BUT…
  • Drink belt (just in case)
    • Pack a Backpack with warm and dry clothes

Wednesday February 28: 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 29:

AM – Where:  (Nola or Wietske to confirm)

• When: 10:00 am to 11:30 am
• What: Week 24 Winter Session
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
  • Workout:
    • (Nola or Wietske to confirm)
• Technique: CL or SK??
  • Ski at Gold Bar or SWC
• 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 March 1:

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

Saturday March 2:

• Where:  Gold Bar
• When: 10:00 to 12 noon
• What: Week 24 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 March 3:

“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

Ulf