Congratulations to all Birkie participants!!

There was a sea of orange in Birkieland on Saturday!! It was so good to see so many ENSC skiers take part , have fun, feel the cold together, and dominate the podium!! Well done Edmonton Nordic skiers and not least, coaches!!!

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…

• • AB Cup 7/8 – Feb 15-16, Red Deer
  • Cookie Race, Feb 22, Kananaskis
  • Alberta Youth Champs (AYC) – Feb 28, March 1-2, Bragg Creek
  • Calforex Cup, March 1-2, Edmonton
  • National Championships, March 16-23, Canmore

This week at a Glance:

Monday – Zoom Strength w/Carl

Tuesday – Gold Bar Park

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 Park or AB Cup 7 in Red Deer

Sunday – Distance Training or AB Cup 8 in Red Deer

The Details:

Monday February 10:

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 11: (Might be COLD…look for weather updates)

• • 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
  • Skiing
  • Technique: Suggesting CLASSIC
  • RPE: 7-8
  • Bring: Ski equipment 
  • NOTE: Headlamps are mandatory!!

• YR (U18+) – Fartlek (If cold)
  • Skiing
    • Warm UP (20 min)
    • 45 min of continuous Fartlek
  • Intensity: Cover all training zones
  • RPE: 6-7
  • Cool down
  • Bring: Skis, boots, poles
  • Technique: Skate
  • NOTE: Headlamps are mandatory!! We need these to see on 50th St. 

Wednesday February 12:

• 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 13:

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

Friday February 14:

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

Saturday February 15: (AB Cup 7 Red Deer)

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

Sunday February 12: AB Cup 4 (Red Deer)

“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