This Week…At a Glance

Week one of Fall/Winter training. We are establishing routines, and allowing our bodies to get used to different forms of training again. Some people are very eager to get going, but it is my job (as coach) to temper this somewhat so that “we”  ease into “real training”. That will come in week #3. 

The Coaches met after Saturday’s training and we decided we will limit our Fall Training locations to:

1. Gold Bar Park on Tuesdays,
2. Kinsmen Sports Centre on Thursdays,
3. and Gallagher Park on Saturdays.

We’re doing this for consistency and so that people can plan ahead.

Although each group typically trains independependently from other groups, this Saturday (Gallagher Park) we (likely) will have U16’s and up (all older youth and Adults) form one large group and do a workout called “5 Stations”. There is a brief description below (Saturday). We will create 5 groups of about 10 skiers, and rotate every 20 minutes. This training format will give us a taste of some typical training that we will be doing this fall. 

Important Dates Coming up…

• • RS TT – 5km or 10km – Sun Sept 17 (NOTE: change from Sat)
  • ENSC Annual Capilano Fun Run – Saturday Sept 30
  • Fall Colours Rollerski Race – NE Bike Path – Sunday Oct 1
  • Hinton/Jasper Fall Camp – October 6-8
  • Frozen Thunder – October 27-29
  • Lake Louise Camp (Whole Club or Masters Only?) – Nov 10-12
  • First Flakes Loppet – November 25
  • Hinton or Tawatinaw Snow Camp – Dec 1-3
  • AB Cup 1/2 – Dec 9/10 – Canmore

This week:

Monday – Zoom Strength w/Carl

Tuesday – Goldbar (Whole Club)

Wednesday – Middle to Long Distance  

Thursday –  SK Technique by the Walterdale Bridge and Carl Strength 

Friday – Active Rest Day – Optional bike ride or brisk walk

Saturday – All Programs – Gallagher Park

Sunday – ENSC RS TT – NE Bike Path or Short to Medium bike, run, or rollerski 

The Details:

Monday September 11: Online Strength

• Pm – Zoom Strength W/Carl
  • Please register w/Carl to participate
  • Click HERE to contact Carl directly
  • When: 6:30 to 7:30 pm

Tuesday September 12: 

• Where:  Goldbar Click HERE for location and directions
• When: 6:30 to 8:00 pm
• What: Week 1 of Intro to Fall/Winter Session
  • Review Routines 
    • Meeting Place – (To the right of the Pavilion – Looking out)
    • Pre-session chat (3-5 minutes) – Summary of training session
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
  • Workout
    • 10 x 10s Z5 (Alactic Sprints w/poles) w/50s active Rest
    • Fartlek (Z1/Z3)
      • 30 to 50 minutes (includes work and active recovery)
• Technique: Running/On Foot
• Bring: Both Ski Striding Poles (Always bring Ski Striding Poles), Drink belt
  • Pack a Backpack with:
    • Recovery drink (Gatorade, Scratch), change of clothes (shirt, socks, sweatshirt, sweatpants), band-aids
    • Sunscreen, sunglasses, bug spray (just in case)

Wednesday September 13: Medium to Long Day

• Long Distance Roller Ski or Bike Ride or Run
  • 2 hours
  • Training Zone: 1 to 2
  • RPE: 3-5
  • Bring food and drink!

Thursday September 14: SK Technique and Carl Strength (Some like to arrive at 6:00 pm to rollerski – Ulf will be there for 6:00 pm)

• Who: 3 or 4 day Participants
• Where: Kinsmen Sports Centre – click HERE for location and directions
• When: 6:30 to 8:00 pm
  • Work out: 
    • SK RS Technique followed by “Strength, brought to you by Carl”

Friday September 15:

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

Saturday September 16:

• Where:  Gallagher Hill (Meet by the outdoor rink) Click HERE for directions and location
• When: 10:00 am to 12 noon
• What: Week 1 of Intro to Fall/Winter Session
  • Review Routines 
    • Meeting Place – By the Rink at Gallagher Park
    • Pre-session chat (3-5 minutes) – Summary of practice Session
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
  • Workout
    • “The Ladder” or “5 Stations” or “30 on/30 off” or??
  • U16/U18/U20/Open and Adults
    • “5 Stations”
      • 5 stations with 5 different “workouts”
      • Each workout runs for 15 minutes
      • 5 minutes to get to next station
      • Divide U16/U18/U20/Open and Adults in to roughly 5 equal sized groups
      • Full group Strength Session
  • Technique: Running/On Foot
• Bring: Both Ski Striding Poles (Always bring Ski Striding Poles), Drink belt
  • Pack a Backpack with:
    • Recovery drink (Gatorade, Scratch), change of clothes (shirt, socks, sweatshirt, sweatpants), band-aids
    • Sunscreen, sunglasses, bugspray

Sunday September 17: ENSC Rollerski TT (5km or 10 km) or 

“Looong Distance” (Bike, run, or rollerski, or any combination thereof)

• What: ENSC Rollerski TT (5km or 10 km)
• Where: NE Bike Path at 17St. Click HERE for locations and directions.
• When: TT Starts at 9:30 am (Will be warm on Sunday)
• Technique: Classic

Or

• LSD Training – (Long “Speedy”, Distance)
  • “Speedy” means try to go fast but still stay in Zone 1/2. Ski, ride, or run efficiently and in control (keep a conversation going) if roller skiing
• Technique: You choose
• Bring: 
  • Extra food and drink