Great Birkie!!! Congratulations to all who participated or volunteered!! The Birkie organizers did a fantastic job considering the weather prior, and put on a great event! 

AB Cup 7/8 next weekend!! Register before Monday for early bird pricing or Wednesday at the latest.

Coming UP…

• AB Cup 7/8 – Ft McMurray – February 19/20  
• Mooseheart Loppet – Edson – February 26
• Ole Uffda Loppet – Camrose – Feb 26
• Cookie Race – Kananaskis – Feb 26
• Masters World Cup – Canmore – March 3-11
• AB Cup 9/10 – Drayton Valley – March 5/6
• National Championships (Jr and Open) – Whistler, BC – March 20-27

This Week…At a Glance

Monday – Zoom Strength w/Carl

Tuesday – AM at SWC,  PM at Goldbar Park

Wednesday – Go medium length but go easy

Thursday – AM at SWC, PM at Goldbar – Strength Training on Skis!!!

Friday – Travel to AB Cup 7/8 or Rest or Active Rest

Saturday – AB Cup 7 or Training at Goldbar + Coach Session

Sunday – AB Cup 8 or Long Slow Distance (LSD) Training!

The Details:

Monday February 14: Valentine’s Day ❤️❤️❤️ !!! Online Strength Session

Zoom Strength W/Carl

• Please register w/Carl to participate
• Click HEREto contact Carl directly

Tuesday February 15: 

AM Group

• Where: SWC
• What: Longish Intervals for most 
• Warm Up: 20min: 5-10min Z1, 10min Mobility/Activation, 5min of Accelerations (5×10 sec accelerations with 50 sec easy recovery
• Work out: According to your Coach

      Technique: SKATE

PM Group

• Where: Goldbar Park
• Time: 6:30 – 8:00 pm
• What: Longish Intervals for most 
• Warm Up: 20min: 5-10min Z1, 10min Mobility/Activation, 5min of Accelerations (5×10 sec accelerations with 50 sec easy recovery)
  • Work out: According to your Coach 

      Technique: SKATE

Wednesday February 16: Medium Day

On Your Own:

• Distance/Recovery Ski/Training Day
• Ski/Run/Ride 1.5 to 2 hrs at Z1 depending on your Training Plan and how the body feels!!! 
• RPE of 3-5

Thursday February 17: NO Training for those Going to AB Cup 7/8

AM Group: Strength and COORDINATION 

• Where: SWC
• Time: 10:00 – 11:30 am
• What:  Coordination drills, and strength on snow
  • Warm Up: 20min:  5-10min Z1, 10min Mobility/Activation, 5min of Accelerations
  • Work out: According to your Coach
  • When: 6:30-8:00 pm
• Technique: SKATE

PM Group: Strength and COORDINATION – NO Training for those Going to AB Cup 7/8

• Who: Thursday Group
• What: Coordination Drills, AND Strength on snow
  • Warm Up: 20min:  5-10min Z1, 10min Mobility/Activation, 5min of Accelerations
  • Work out: All out speed (overspeed or all out “can’t go any faster speed”: 2 sets of 4x (5 sec effort/2 min rest) 5 min between sets. Then Strength on skis slow double pole up hill, single arm, legs only
  • When: 6:30-8:00 pm
• Where:  Goldbar
• Technique: SKATE

Friday February 18: Travel to Ft McMurray (AB Cup 7/8)

• Active Rest Day 
• Complete rest – (NO training) or active/recovery training.
• I.E.  go for a walk or light run or ski, but keep it very, very light and short.

Saturday February 19: AB Cup 7- Individual Classic Race AB Cup 7

• Where: Goldbar Park
• Time: 6:30 – 8:00 pm
• What: Longish Intervals for most 
• Warm Up: 20min: 5-10min Z1, 10min Mobility/Activation, 5min of Accelerations (5×10 sec accelerations with 50 sec easy recovery)
  • Work out: According to your Coach 
• Technique: CLASSIC 
  • BRING (Also): Snack and drink and dry/warm change of clothes for afterwards

Sunday February 20: AB Cup 8 – Individual Skate Race

• Long, controlled Distance
• Consider doing something slow, in control, and long. 2 to 3 hrs at Zone1 (conversational pace – 3 to 4 on the RPE scale). Think about going fast while still staying in Zone1!!

See you Tuesday!