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

• • Monday – Zoom Strength w/Carl
  • Tuesday – Gold Bar Park
  • Thursday – Kinsmen
  • Saturday – Gallagher Park

Important Dates Coming up…

• • Fast Trax Fall Run – Saturday Sept 28
  • ENSC AGM – Saturday Sept 28
  • Coach Session #2 – Saturday Oct 5
  • ENSC Rollerski Race – Sunday October 6
  • ENSC Racers Hinton Rollerski Camp – Oct 11-13
  • Frozen Thunder Canmore – October 25-27
  • Lake Louise Early Snow Camp – Nov 9-11
  • First Flakes Loppet – November 23
  • Hinton Snow Camp – Nov 29-Dec 1 OR Dec 6-8

This week at a Glance:

Monday – Zoom Strength w/Carl

Tuesday – Gold Bar Park – Ski striding or roller skiing

Wednesday – Middle to Long Distance Z1

Thursday – Kinsmen Park – Drills, Strength, and Technique

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

Saturday – Capilano Park – Annual ENSC Fun Run (Thanks to FastTrax)

Sunday – Distance Training

The Details:

Monday September 23: 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 September 24:

Where: Gold Bar Park Click HERE for location and directions

When: 6:30 pm to 8:00 pm

What: First Day: 

• What: Coach (by group) directed training
  • Typically we train intensity on Tuesdays
• Warm Up
  • • 5-5-5 and 5
    • Important to include “spenst” (10 x 10s all out w/50s active R
• Workout: 
  • • Fartlek or Natural Intervals or formal. See below:
      • JR+ and TA – Include Short “all-out” efforts interspersed within your planned training. Can be a relay.
      • U14 – 15-20 min of “in-zone” Z3 
      • U16 – 25-30 min of “in-zone” Z3
      • U18 – 30-35 min of “in-zone” Z3
      • U20 – 40-45 min of “in-zone” Z3
      • U23 – 45-50 min of “in-zone” Z3
      • T2T Adults – 25-35min of “in-zone” Z3
• Technique: Running or some RS for U14/U16, and RS for U18 and up.
• RPE: 7-8
• Bring: Running shoes and striding poles (always bring striding poles) and/or RS (those who are rollerskiing)

Wednesday September 25: Medium to Long Day

• Long Distance RollerSki or Bike Ride or Run
  • Up to 1.5 to 2 hours
  • Training Zone: 1 to 2
  • RPE: 3-5
  • Bring food and drink!

Thursday September 26:

• Where: Kinsmen park
• What: Drills, Strength, and Technique
• Training Starts: 6:00 pm to 8:00 pm (Note the Time)
• Workout: Rollerski Technique and Strength until 18:50
  • Then off to strength for YD’s
• Technique: Skate (what you need to work on)

Friday September 27:

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

Saturday September 28: Capilano Fun Run – Thank YOU FastTrax!! 

Where: Capilano Park – Click HERE for directions

When: 10:00 to 12 noon

What: Practicing the Process 

• Warm Up
  • Getting comfortable with the “Warm Up Routine”
  • The “5-5-5 and 5”
• Workout: Practicing the Process
  • Get to know your distance and the course
  • When to get up?
  • What eat?
  • What to wear and what to bring?
  • When to arrive at venue?
  • When to start the warm up?
  • When to be at the “start area”
  • Know your race strategy?
  • What to do post event?
• What: “Capilano Fun Run”
  • 10km, 5km, 2.5 km, or 1km
• Start Time (Mass Start) – 10:45 am 
  • 10 km at 10:45 am
  • 5km at 1 min
  • 2.5km at 2min
  • 1km at 3min
• Technique: Running
• RPE: 5-9
• Bring: Running shoes

Sunday September 29:

“Looong Distance” (Bike, run, or, rollerski, 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 (and keep a conversation going).
  • From 2 to 3.5 hours
• Technique: You choose
• Bring: 
  • Extra food and drink