I hope everyone has had a good Christmas. 😀

I want to take this time to give a special SHOUT OUT  to Cheryl Plipchuk for the incredible organizational and behind the scenes work that helped make the Candy Cane Relays a very special event!!! The Club really came together to make it the huge success that it was. Thank you to all who contributed, helped out, and not least, participated!! Thank you also to Track n Trail for your continued support (the draw prizes!!!).

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…

• • Ski Like Ole Lapapalooza – Mon Dec 30, Camrose
  • First Training after New Year – Sat January 4
  • 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 on your own!

Wednesday – Middle to Long Distance Z1 Happy New Year!

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) First Official ski day of 2025!!

Sunday – Distance Training

The Details:

Monday Dec 30:

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 31: New Year’s Eve! No Formal Training

• • 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: train on Your Own
  • 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 January 1: Happy New Year! 

• 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 January 2: No Formal Training

• 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 January 3:

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

Saturday January 4:

• Where: Gold Bar Park
• When: 10:00 am to 12 noon
• What: Intensity/Endurance Training
  • What: First Day Back to Training 
    • Intensity Training – Coach Directed
  • Technique: Classic
  • RPE: 7-8
  • Bring: Ski Classic Ski equipment
  • NOTE: Bring hydration and change of clothes

Sunday January 5:

“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