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

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

Important Dates Coming up…

• • ENSC Candy Cane Relays – Saturday December 21 
  • Last formal training before Christmas – Sat December 21
  • First Training after New Year – Sat January 4
  • Ski Like Ole Lapapalooza – Sun Dec 29 and Mon Dec 30, Camrose
  • On-Snow Provincial Camp – Jan 03-05 Tawatinaw
  • AB Cup 3/4 – Jan 11-12 Confederation Park, Calgary
  • Eagle Point Loppet – Jan 18-19, Pembina Nordic, Drayton Valley
  • AB Cup 5/6 – Jan 25-26 Grande Prairie
  • Western Canadian Championships Jan 31-Feb 02, Kimberley, BC
  • CDN Birkie – Feb 07-09, Cooking Lake
  • AB Cup 7/8 – Feb 15-16, Red Deer

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 – Gold Bar – Skiing (for sure)

Sunday – Distance Training

The Details:

Monday Dec 16:

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 17:

• • 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 Classic
  • RPE: 7-8
  • Bring: Ski equipment 
  • NOTE: Headlamps are mandatory!!

• YR (U18+) – Team Sprint Training
  • Skiing
    • Warm UP (20 min)
    • 2(3 x 3 min w/3min active R) w/8-10 min R between sets
  • Intensity: Z4.5
  • RPE: 8-9
  • Cool down
  • Bring: Skis, boots, poles
  • Technique: Skate
  • NOTE: Headlamps are mandatory!! We need these to see on 50th St. 

Wednesday December 18:

• 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 19:

• 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: Classic skis
• NOTE: Headlamps are mandatory!! We need these to see on the trails now! 

Friday December 20:

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

Saturday December 21: Candy Cane Relays

• Where: Gold Bar Park
• When: 10:00 am to 12 noon
• What: Intensity/Endurance Training
  • What: Candy Cane relays
  • Candy CaneRelays. 
    • Teams are made up of one (1) skier from each age group (JR+/TA, YD/YR, and Adult) 
    • Teams will be mixed into teams of 4 by your coaches. 
    • Each relay member will ski age appropriate distances.
  • Technique: Skate
  • RPE: 7-8
  • Bring: Ski Skate Ski equipment and wear a costume
  • NOTE: Bring hydration and change of clothes

Sunday December 22:

“Looong Distance” (Indoor 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. 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