The snow is staying, and it looks like this week we will be able to “keep skiing and training”. Typically at this time of the season, when goals have been met and races have been raced, we just want to ski and perhaps work on those technique details that have eluded us all winter. Or maybe we just want to get out for a ski…and why not? We will still be going day-to-day going forward, although the cooler temperatures still look very favourable for holding regular training also this week (Tuesday, Thursday, and Saturday).  

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…

• • Sovereign to SilverStar, April 5 and 6, Vernon, BC

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 17:

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 18:

• • 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!!

Wednesday March 19:

• 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 20:

• 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 21:

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

Saturday March 22:

• 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 23:

“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