CONGRATULATIONS ALISON MACKIE!! 4TH AT JR WORLD CHAMPIONSHIPS SPRINT!!!

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

• • Monday – Zoom Strength w/Carl
  • Tuesday – Gold Bar Park
  • Thursday – Gold Bar Park
  • Saturday – Birkie!!  No Formal Training

Important Dates Coming up…

• • CDN Birkie – Feb 07-09, Cooking Lake
  • AB Cup 7/8 – Feb 15-16, Red Deer
  • Cookie Race – Feb 22, Kananaskis (PLP)
  • Alberta Youth Championships (AYC) – March 1-2 Bragg Creek
  • Canadian Championships – March 17-23 Canmore

This week at a Glance:

Monday – Zoom Strength w/Carl

Tuesday – Gold Bar Park Cancelled because of Cold!!!

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 – Birkie Day!!  

Sunday – Distance Training

The Details:

Monday February 3:

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 February 4: Likely Will be Cancelled due to COLD!!

• • Where: Gold Bar Park Click HERE for location and directions
  • When: 6:30 pm to 8:00 pm
  • What: Intensity Tuesdays
  • Technique: Suggesting CLASSIC
  • RPE: 7-8
  • Bring: Warm change for after ski
  • NOTE: Headlamps are mandatory!!

Wednesday February 5:

• 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 February 6:

• Where: Gold Bar Park
• What: Drills, Strength, and Technique
• Training Starts: 6:30 pm to 8:00 pm
• Workout: Ski Technique and Strength as well as drills
  • Partner Strength
  • Drills (individual and in pairs)
• Technique: Skate
• NOTE: Headlamps are mandatory!! We need these to see on the trails now!

Friday February 7:

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

Saturday February 8: Canadian Birkebeiner – No Formal 

• Where: Birkielannd
• When: 9:00 am
• What: Intensity/Endurance Training
  • Technique: Suggest Classic (if skate you will be disqualified)
  • RPE: 7-8
  • Bring: Classic Ski equipment
  • NOTE: Bring hydration and change of clothes

Sunday January February 9:

“Looong Distance” (SKI, Indoor Bike, run, or any combination thereof)

• LSD Training – (Long “Speedy”, Distance)
  • “Speedy” means try to go fast but still stay in Zone 1/2. Focus on getting comfortable on your skis before going too fast. Gradually increasing your speed as you maintain control (can glide and effectively get over your skis)
  • From 2 to 3.5 hours
• Technique: You choose
• Bring:
  • Extra food and drink