Masters World Cup (MWC)
In North America every four years and in Canada every 8 years (we alternate with the US). This past week saw the postponed event (one year because of COVID) run at the Canmore Nordic Centre. The weather couldn’t have been better as more than 900 skiers from around the world descended on Canmore for an action packed week of racing. ENSC was well represented with as many as 21 racers on some days. There were a some veterans of masters championships racing at the event, such as Wietske, Joy, and myself but most were either new to racing at his level or even new to racing.
Diana, Liz, Carly, Elisabeth, Joe, Paul, Carl, Susan, Nathalie, Rhea, Riikka, Nick, Dan, Andrei, Russell, Ben, Chantell, and Nola, all with varying racing and training backgrounds came to Canmore with skis in hand in hopes to participate in the very unique event that the MWC is. We raced against people from all over the World in 5 year age groups. Despite the narrow age groups, there was always someone to ski against. Some races had as many as 53 starters, all starting at the same time.
The aim and purpose of Masters racing is participation and goal setting first, and performance and glory secondary. But there is always someone to race against who is close in ability and speed; there were many races within the races. As well as those new to cross country skiing, there were former Olympians on the start line as well, notably Pierre Harvey who raced at the ’88 Olympics in Canmore (And winner of 3 World Cup races). And of course racers of every ability in between!
Of note we had 3 World Champions crowned last week. They are:
- Chantell Widney – W03 Group
- Riikka Niemalainen – W04 Group
- Nathalie Rancher – W 06 Group
- Rhea Loiselle – Relay W01
In addition, there were many podium finishers and Canadian Champions and medal winners!! For complete results click HERE
Season Winding Down
The ski and race season is winding down. Except for the National Championships for our Junior Racers (YR’s) there are no more competitions. As such now is the time, while we still have snow on the ground, to finesse our technique. We need to reflect on the season and identify technique deficits and work on these while there is still snow to be skied on. In Norway this is when most people dust off their “boards” and venture to the mountains to ski. The weather is warmer, the conditions (although variable) are great for late season skiing. Take advantage and get a jump start on next year!!
Coming UP…
- 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 National Championships (Whistler)
Saturday – Training at Goldbar
Sunday – Long Slow Distance (LSD)!
The Details:
Monday March 14: Online Strength – 2 MORE Sessions!
Zoom Strength W/Carl
- Please register w/Carl to participate
- Click HEREto contact Carl directly
Tuesday March 15:
AM Group
- Where: SWC
- What: Fartlek and “Fun on Skis”
- 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: TBD by your coach
PM Group
- Where: Goldbar Park
- Time: 6:30 – 8:00 pm
- What: Fartlek and “Fun on Skis”
- 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: TBD by your coach
Wednesday March 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 March 17: 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: TBD by your coach.
PM Group: Strength and COORDINATION
- Who: Thursday Group
- Time: 6:30 pm to 8:00 pm
- 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: TBD by your coach.
Friday March 18:
- 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 March 19:
- Time: 10:00 am to 12:00 noon at goldbar
- What: Fartlek and “Fun on Skis”
- 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: TBD by your coach
Sunday March 20:
- 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!
