Practice the Process

This Saturday we are having our annual club-wide Fun Run. The purpose of the Fun Run is to “practice the process”; the process of preparing for races and actually racing. Below (Saturday’s description) are some things to think about before, during, and after racing starting already on Friday (the day before the race). 

On Tuesday of this week, we will go over the warm-up routine (yes, routine) and then “test it out” with a short race simulation (of sorts). Afterwards reflect on how the prep went (too much, not enough, went too easy, too hard, didn’t do a variety (hit all 5 training zones), etc. etc. We want you to learn from this, and to take ownership over you own training and this includes your warm-up and race prep!!

Here is what’s up this week:

• Fall Registration Still OPEN
• Club Wide 2.5 km and 5 Km Run (Capilano) – Saturday September 24
• ENSC Fall Colours Roller Ski Race – Sunday September 25
  • Volunteers NEEDED!!
• 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 – Gallagher Hill Park 

Wednesday – Go medium length but go easy

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

Friday – Active Rest Day

Saturday – Goldbar Park/Capilano Park – 2.5km and 5km Club Fun Run

Sunday – Long, “Fast-ish” Zone1 Training 

The Details:

Monday September 19: Online Strength

Zoom Strength W/Carl

• Please register w/Carl to participate
• Click HEREto contact Carl directly
• 6:30 pm to 7:30 pm

Tuesday September 20: Intensity on Foot

• Where: Gallagher Hill Park. Click HERE for location and directions
• Time: 6:30 – 8:00 pm
• What: 
• “Get used to Training” phase (First 2 weeks)
  • Continue to Go over Warm-up Routine and give reasons why we warm up
    • Do a full warm up prep for Saturday’s 2.5 or 5km Fun Run
  • Suggest: Full 20-25 min Warm-up followed by relays or some sort of fun competition 
  • Finish with strength and if time, a short run or walk/hike
• Youth Racers:
  • Many are racing high school cross-country
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, Synchro A-B-C’s etc.
  • Work out: 
    • Warm-Up – Usual
    • Ski Specific Strength and Upper Body Focus
      • Strength Stations
    • RPE at 5-7.      
    • Technique: On Foot
    • Bring:  Striding poles!!!

Wednesday September 21: 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
• Or Cross-country running race

Thursday September 22: 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: Classic RS (Double poling) and then running shoes w/Carl

Friday September 23: 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 24: 2.5km and 5km Fun Run (Practice the Process)

• Where: Goldbar Park/Capilano Park – Click HERE for location and directions
• Time: 10:00 am to 12:00 noon
• What: Continuation of the “Intro to Dryland Training”
  • Race Start: at 10:45
  • Location: At Capilano – 2.5 km course marked with plastic cones
  • Distances: 2.5 km and 5km
  • NO FEE!! 😳😄😄 
  • Race Preparation (Practical Session)
    • Routines, routines, routines!!!
    • Starts (at the latest) Friday – Know your Saturday’s start time!
    • Make sure you are well rested, fed and hydrated
    • Know and prepare what you will wear for the race
    • Prepare a packsack with appropriate dry and warm clothing for post race. Include a light post race snack and drink.
    • Get a good night’s sleep
    • Have a light breakfast (avoid fatty foods!!)
    • Arrive in time to do a thorough warm up AND get to the start line on time
    • Do a Thorough Warm-Up!!
    • Arrive at the start area 10 minutes before your start. Complete your warm-up and any race prep there (clothing adjustment, adjust HR monitor, quick swig of sport drink, etc.)
    • Run “your own” race!!
    • IMPORTANT: Do self reflection after your event!! Share with your coach and/or other skiers how the race went, where you did really well, where you could have done better.
    • This is a practice race, meaning this is the place where you can take inventory over how you and your training are doing, where you can/should improve, and also to recognize your strengths.

Sunday September 25: 

• 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!!

ENSC Fall Colours Classic Rollerski Race – NE Bike Path

Registration is open! Click HERE

There will be prizes so make sure to ski fast!!

This year’s event will be held at the Quarry bike path located HERE (or 944 166 Ave NE, Edmonton, AB T5Y 0P6. Far east end of 167th ave).

When: Sunday, September 25th

Start time: 10:00am 

Individual Start: at 30s intervals

Distances: 5km and 10km distances

Technique: Classic

Categories: 

• 5km – U12, U16, Touring, Masters (40+)
• 10km – U20, Open (U40), Masters (40+)