Coming UP… 

• Fall Programs have begun!!
• Fall Registration Still OPEN
• First day of Fall/Winter – Saturday September 10
• Club Wide 5 Km Run (Capilano) – Saturday Sept 24
• ENSC Fall Colours Roller Ski Race – Sunday September 25
• ENSC Fall Hinton Camp – October 7-9 (Or October 14-16)
• Frozen Thunder – October 21-23
• Scare “O” – Tuesday November 1 (one day late)

This Week…At a Glance

Monday – Zoom Strength w/Carl

Tuesday – Hawrelak Park 

Wednesday – Go medium length but go easy

Thursday – Kinsmen – Technique (Double Poling Focus) and Strength Training

Friday – Active Rest Day

Saturday – Goldbar Park

Sunday – Active Recovery Day

The Details:

Monday September 12: Online Strength

Zoom Strength W/Carl

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

Tuesday September 13: Intensity on Foot

• Where: Hawrelak Park. Click HERE for location and directions
• Time: 6:30 – 8:00 pm
• What: 
• Overview of Fall Training and Routines
  • “Get used to Training” phase (2 weeks)
  • Continue to Go over Warm-up Routine and reasons why we warm up
    • Do a full warm up
  • Suggest: Ski striding and why it is critical to our prep
    • Spend 30-40 min ski striding
  • Finish with a short run or walk/hike
• Youth Racers:
  • “30 On/30 Off”
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, Synchro A-B-C’s etc.
  • Work out: 
    • 2-4 x 8min (8x 30s On/30s Off) with 2min R
    • Zone 2-3
    • RPE at 5-7.      
    • Technique: On Foot – Bring striding poles

Wednesday September 14: Medium Day

On Your Own:

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

Thursday September 15: Strength and COORDINATION

• Where: Kinsmen Park – park near the tennis courts. Click HERE
• Who: Thursday Group
• Time: 6:30 pm to 8:00 pm (Some choose to come for 6:00 pm)
• What:  Coordination drills, and strength on RS plus Carl Strength
  • Warm Up: 10min:  Ski to East of Walterdale Bike path
  • Work out: Technique followed by Strength w/Carl
  • When: 6:30-8:00 pm (Some choose to come for 6:00 pm)
• Technique: SK RS and then running shoes

Friday September 16: 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 September 17: First Day of Fall Training (All Groups)

• Where: Goldbar Park – Click HERE for location and directions
• Time: 10:00 am to 12:00 noon
• What: Continuation of the “Intro to Dryland Training”
  • Overview of Fall Training and Routines
    • “Get used to Training” phase (2 weeks)
  • Go over Warm-up Routine and reasons why we warm up
    • Do a full warm up
  • Coach directed training.
  • Finish with a short run or walk/hike
• YR’s – “Flat Out Speed”
  • 5-8 x 6 minutes w/2 min R
  • SK Rollerski

Sunday September 18: 

• Long, controlled Distance or Recovery Day
• Consider doing something slow, in control, and long. 1.5 to 3 hrs at Zone1 (conversational pace – 3 to 4 on the RPE scale). Think about going fast while still staying in Zone1!!