Hello All

ENSC Calforex Cup (Biathlon) is being held here in Edmonton this coming weekend (February 4th and 5th). They are in NEED of volunteers. Please spread the word and please consider volunteering!!! This from the Biathlon Volunteer Coordinator:

Good afternoon,Edmonton Nordic will be hosting the next Calforex Cup Biathlon race on Feb. 3-5, and we are in need of volunteers! We are so excited to be hosting a race since our last few years were cancelled due to either Covid or lack of snow. But this year is looking promising, and we are thrilled! A biathlon race is quite a large undertaking with many volunteers needed so please sign-up right away and ask anyone you know who may be interested. Instruction will be provided for any tasks that one is unfamiliar with. Those of you who are present ENSC biathlon parents volunteering is expected as stated in your registration in the fall, and those of you who have volunteered in the past please consider giving of your time for this worthwhile event.On behalf of the organizing committee, we are excited to work alongside you to make this year’s race a success. Do not hesitate to ask me any questions you may have. Please sign up using this link: volunteersignup.org/JM484 Thank you,Deidre BenneweisVolunteer Coordinator

Alison Mackie at the Junior World Championships

Our very own Alison Mackie is representing Canada at the Junior World Championships held in Whistler BC from January 28th (yesterday) to February 5th. Yesterday she qualified 22nd (top Canadian Jr Woman) in the individual sprint race, meaning she was among the top 30 to compete in the heats. Although she was knocked out in the first round (of three), just qualifying is a feat in itself, especially since she competes in the U18 category here in Canada and is competing as a U20 athlete at Worlds (there is only one junior category).

Her next race is the 20 km mass start which can be seen live on CBC.ca. Click on this link for Monday Jan 30 11:00 am start  (10:00 am PST) – https://www.wjc2023.ca/. Her 10 km individual skate race is on Thursday. And then hopefully she makes the Canadian team for the mixed (2 men and 2 women) relay on Saturday! Fingers crossed!!

Coming UP… 

• Westerns – Feb 3/4 (Kimberley, BC)
• Canadian Birkie – Feb 10-11 (Blackfoot Area)
• AB Cup 7/8 – February 17-18 (Red Deer)
• Ole Uffda Loppet – (Camrose February 24
• Cookie Race – February 24 (Peter Lougheed Park)
• Athabasca Loppet – March 11 (Athabasca)
• National Championships – March 11 to 17 (Thunder Bay)

This Week…At a Glance

Monday – Zoom Strength w/Carl

Tuesday – AM Masters Group at SWC, PM All Groups at Goldbar

Wednesday – Go medium length but go easy

Thursday – AM Masters Group at SWC, PM Thursday Groups at Goldbar

Friday – Active Rest Day

Saturday – ENSC Training at SWC

Sunday – Own Training  – Go long and easy (not necessarily slow)  

The Details:

Monday January 30: Online Strength

Zoom Strength W/Carl

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

Tuesday January 31:

• Who: Adult Masters Tuesday AM Group
• Where: SWC
• Time: 10:00 am to 11:30 am
• What: 
  • Warm-up Routines 
    • Coach directed training
  • Technique: Up to Your Coach

• Who: All Groups Tuesday PM groups
• Where: Goldbar Park
• Time: 6:30 – 8:00 pm
• What: 
  • Intensity – Coach Directed
  • Usual warm-up routines (20 minutes or so)
  • Intensity that focuses on Birkie Training (for most)
    • Suggest – 2-4 x 8min Z3 that includes a lot of double poling and short hills (both up and down)
  • Youth Racers
  • Usual warm-up routines (20 minutes or so)
  • Intensity that focuses on training for Westerns
    • Work out: 
      • Sprint Simulation
      • 4 x 3min with 5 minutes Active Rest
    • Technique: SKATE
      • Bring:  SKATE skis, headlamp

Wednesday February 1: Medium Day

On Your Own:

• Distance/Recovery 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 2:

• Who: Adult Masters Thursday AM Group
• Where: SWC
• Time: 10:00 am to 11:30 am
• What: 
  • Warm-up Routines 
    • Coach directed training
  • Technique: Up to Your Coach

• Who: Thursday Evening Groups w/Carl
• Where: Goldbar Park
• Time: 6:30 – 8:00 pm
• What: Drills, Spills, and Acrobatics (or Strength on Skis)
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
  • Work out: 
    • Technique: SKATE
    • Bring:  SKATE skis, headlamp

Friday February 3:

• Active Rest Day
• Walk, ski, run, or take the day off.

Saturday February 4:

• Where: Goldbar Park
• Time: 10:00 am to 12:00 noon
• What: Intensity – Long Intervals
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
  • Work out: 
    • Suggest: 3-5 x 10 minutes w/ 2min rest between efforts
    • 30 minute post workout cooldown
  • Technique: Classic
  • Bring:  CLASSIC skis

Sunday February 5:

• LSD Training – (Long “Speedy”, Distance)
  • “Speedy” means try to go fast but still stay in Zone 1/2. Ski efficiently and in control (keep a conversation going)