Red Deer AB Cup 7/8 is Next…but LOTS of loppets!

The AB Cup 7/8 has come and gone. Red Deer Nordic did a great job as a hoard of ENSC skiers went there to collect AB Cup “hardware”. Strong performances by Sarah Welsh and Lukas Seubert!! Full results can be found on Zone4 or by clicking HERE.

There is plenty of winter left, with lots of loppets: Ole Uffda Loppet, The Cookie Race, Lake Louise Loppet, and Beat the Blues Loppet. And for those who yearn for even more winter, there is the Sovereign to Silverstar Loppet in early April. And of course, there is the National Championships!!

Canada Winter Games (CWG)

Two ENSC skiers made Team Alberta as part of the 12 skier contingent going to the CWG in PEI at the end of February. Alison Mackie (who recently represented Canada at the World Junior Championships) and Lukas Seubert will be showing what stern stuff they are made of while sporting the Alberta Blue and White! 

After the CWG, there is the Canadian Championships to be held in Thunder Bay ON from March 11th to 18th. Lots of winter, and lots of racing left…

Bring a Head Lamp

Many of the lights at Goldbar aren’t working, including the much used 50th Street Loop. As conditions are getting icier we need to be able to see where we are going, especially down George’s Chute. For safety’s sake. We highly recommend wearing (and using) a headlamp so that you can see!!!

Brutally Cold This Week!! 

We are recommending CL skiing this week…hopefully we can ski! The high for Tuesday and Thursday  is -20C and -22C respectfully. We will make “day of” decisions on whether we will be “hitting” our temperature cutoff or not. Stay tuned! Good news is we are getting (and have gotten) some snow, which will make skiing conditions better!

Coming UP… 

• Ole Uffda Loppet – (Camrose) Saturday February 25
• Cookie Race – Saturday February 25 (Peter Lougheed Park)
• AB Midget Championships – (Bragg Creek) March 3-5
• Lake Louise Loppet – March 5 (Lake Louise)
• Athabasca Loppet – March 11 (Athabasca)
• National Championships – March 11 to 17 (Thunder Bay)
• Sovereign to SilverStar (S2S) – April 1 and 2 (Vernon BC)

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 – All Groups – Goldbar Park or Ole Uffda Loppet in Camrose

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

The Details:

Monday February 20: Online Strength

Zoom Strength W/Carl

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

Tuesday February 21:

• Who: Adult Masters Tuesday AM Group (Coaches by Ulf)
• Where: SWC
• Time: 10:00 am to 11:30 am
• What: 
  • Warm-up Routines 
    • Coach directed training
  • Technique: Skate

• 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 focusses on Birkie Training (for most)
    • Suggest – 2-4 x 8min(8 x 30s Z3/30s Z1) 
  • Youth Racers
  • Usual warm-up routines (20 minutes or so)
  • Intensity that focusses on training for Westerns
    • Work out: 
      • Double Pole/1-SK
      • 4 x 3min with 5 minutes Active Rest
    • Technique: CLASSIC
      • Bring:  CLASSIC skis, headlamp

Wednesday February 22: 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 23:

• 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 (Optional for those going to Red Deer)
• 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: CLASSIC
    • Bring:  CLASSIC skis, headlamp

Friday February 24:

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

Saturday February 25:

• Where: Goldbar 
• Time: 10:00 am to 12 noon
• What: Intensity 
  • Warm Up:
    • 20min: 10min Z1, 5min Mobility/Activation, 
  • Work out: 
    • Ski for fun
  • Technique: CLASSIC (likely) but Classic if conditions are ok
  • Bring:  Appropriate skis and gear

Sunday February 26:

• 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)