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…

• • Beat the Blues Boogie – Sunday March 8
  • 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

Sunday – Distance Training

The Details:

Monday March 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 March 4:

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

• YR (U18+)
  • Workout
    • WUp, 25min
    • Retaining Wall at MAS. 
    • At the top settle into Z4 until you reach 
    • Herringbone Hill, then back to MAS until you are back at the stadium.
  • 3-5 x 5min w/3min active R.Intensity: Cover all training zones
  • RPE: 8-9
  • Cool down
  • Bring: Skis, boots, poles
  • Technique: Skate
  • NOTE: Headlamps are mandatory!! We need these to see on 50th St. 

Wednesday March 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 March 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 March 7:

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

Saturday March 8: Possibly “All Club Relay”

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

Sunday March 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