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

• • Monday – Zoom Strength w/Carl
  • Tuesday – Gold Bar Park
  • Thursday – Gold Bar Park
  • Saturday – First Flakes Loppet -Capilano Park

Important Dates Coming up…

• • First Flakes Loppet (Capilano)- DECEMBER 7
  • AB Cup 1/2 – Dec 14/15 Canmore
  • ENSC Candy Cane Relays – Saturday December 21 
  • Last formal training before Christmas – Sat December 21
  • First Training after New Year – Sat January 4

This week at a Glance:

Monday – Zoom Strength w/Carl

Tuesday – Gold Bar Park – Skiing

Wednesday – Middle to Long Distance Z1

Thursday – Gold Bar Park – Technique, Drills, Thrills, and Skills (NO Spills)

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

Saturday – First Flakes Loppet – Club wide ‘Practice the Process’ event

Sunday – Distance Training

The Details:

Monday Dec 2:

Online Zoom Strength W/Carl

• • Please register w/Carl to participate
  • Click HERE to contact Carl directly
  • When: 6:30 to 7:30 pm

Tuesday Dec 3:

• • Where: Gold Bar Park Click HERE for location and directions
  • When: 6:30 pm to 8:00 pm
  • What: Typically we train intensity on Tuesdays
  • Warm Up
    • 5-5-5 and 5
  • Workout: Coach directed training (by group)
  • Skiing
  • Technique: Suggesting Skate – it will be warm on Tuesday
  • RPE: 7-8
  • Bring: Ski equipment 
  • NOTE: Headlamps are mandatory!!

• YR (U18+) – MAS Training
  • Skiing
    • Warm UP (20 min)
    • 5-8 x 2.5 min w/4min active R
  • Intensity: Z4.5
  • RPE: 8-9
  • Cool down
  • Bring: Skis
  • Technique: Skate
  • NOTE: Headlamps are mandatory!!

Wednesday December 4:

• Long Distance Ski 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 December 5

• Where: Gold Bar Park
• What: Drills, Strength, and Technique
• Training Starts: 6:30 pm to 8:00 pm (Note the Time)
• Workout: Ski Technique and Strength as well as drills
  • Partner Strength
  • Drills (individual and in pairs)
• Technique: Skate skis

Friday December 6:

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

Saturday December 7: First Flakes Loppet

• Where: Gold Bar Park/Capilano
• When: 10:00 am to 12 noon
• What: First Flakes Loppet
  • Practice The Process – Establishing habits and routines before a race or loppet. Consider the following:
    • Skis ready the night before?
    • Bedtime (when)?
    • When to get up?
    • Breakfast 
      • When and what to eat (easily digestible), and how much
      • Hydration
    • What to bring to the event?
    • When to arrive at the venue?
      • Need time to register
      • Pre-ski the course
      • Warm up
      • Arrive to start line 10 min before start
    • Race/ski strategy
    • Race execution
    • Post Race routine
      • Change into warm clothes
      • Cool down ski
      • Reflect on how you did
    • Technique: SK

Sunday December 1:

“Looong Distance” (Indoor Bike, run, or ski (we can ski now), or any combination thereof)

• LSD Training – (Long “Speedy”, Distance)
  • “Speedy” means try to go fast but still stay in Zone 1/2. But since it is very early in the on-snow season, focus on getting comfortable on your skis before going too fast.
  • From 2 to 3.5 hours
• Technique: You choose
• Bring: 
  • Extra food and drink