• Troll in the Wilderness – Wednesday January 1 (New Year’s Day) – SWC
• Eagle Point Loppet – Drayton Valley – January 11
• AB Cup 3/4 – Canmore – January 11/12
• Westerns – Whistler/Callaghan Valley – January 18-20
• Canadian Birkie – Edmonton Area – February 8/9

Saturday is our first formal training day after the Holidays. But this week we are holding the Troll in the Wilderness at SWC on New Year’s Day and we are having an Open Technique Day on Friday at Drayton Valley. Some of you are doing a Holiday Distance Challenge – hope this is going well!!

Monday December 30:

• Strength Training
  • No Strength

Tuesday December 31:

• No Formal Training
• Get out for a ski!
• Suggested training:
  • Activation Training for the Troll
    • Warm UP (20min – include all 5 training zones)
    • 6 x 10s Sprints with 50s R
    • 3-4 1 to 3min Z3/Z4 pieces with an equal amount of rest as work
    • Finish with 4-5 Sprints (10s w/50s R)
    • Cool down 10min

Wednesday January 1: Happy New Year

• Troll in the Wilderness
  • Where: SWC
  • Technique:
    • Skate (Free Technique – there will be a track)
    • Mass Start by Category
  • Distances:
    • 1km, 2.2km, 5km, and 10km
  • Start: 12 noon
  • Registration: form 9:30 to 11:30
  • Cost:
    • $10 – 5km and 10km
    • $5 – 1km and 2.2km
  • Draw Prizes sponsored by FastTrax

Thursday January 2:

• No Formal training
• Suggested Training: Drills and Distance
  • 1.5 to 2 hrs
  • Technique: Skate or Classic
  • Warm UP – 5/5/5
  • 10min no poles, 10 min right pole, 10min left pole
    • Think:
      • Set the Core BEFORE pole plant
      • Forward lean form the ankles
      • Look in the direction the ski is pointed
      • Lead with the hip and shoulder
      • Land on the ball of the foot, glide while on the ball of the foot, and push off through the ball of the foot
  • Go for a 45min to 1.25 hr ski while thinking about the above.

Friday January 3:

• Technique Day – Drayton Valley
  • Click HERE for directions
  • When: 10:am to 2:00 pm
  • Bring a Lunch
  • Technique: Classic but bring Classic and Skate (Stay Tuned)
  • Technique focus with video
• Or…
• Active Rest Day
  • 30-60 min of “movement” – run, jog, walk, ski – followed by a 15-20min core routine.

Saturday January 4: First Day back to Formal Training

• Who: All XC Programs
• Where: Goldbar Park
• When: 10:00 am to 12 noon
• What:
  • Classic Skiing (Stay tuned!!)
  • Coach Directed Training (Usually Intensity)
• Technique: Classic ski
• Bring: Appropriate training equipment

Sunday January 5:

• Distance Day
  • 1.5 to 2.5 hrs LSD
  • Add 4-6 sprints of 10-15 seconds after 30-40min. Ensure you have 2-3 min active, slow skiing between efforts.