This Week…At a Glance

Week 3 of Fall Training! Now it gets real. A little over dramatic perhaps, but now we are ready to start to do more systematic training as we enter the Build Phase. Five weeks of this and then we enter the Pre-season Phase.

As a reminder, Fall Training locations going forward will be (mostly) limited to:

• • Goldbar on Tuesdays, 
  • Kinsmen Sports Centre on Thursdays,  
  • and Gallagher Park on Saturdays. 

This for consistency and so that people can plan ahead. 

This Saturday we are doing the Capilano Fun Run. We’ve been doing this run as a “Practice the Process” event for about 6 years and it serves to practice all that which leads up to the run (or event), the run itself, and then the post-run reflection/cooldown, and commiserating with the others. The run itself is not important, but what you do leading up to it is.

Important Dates Coming up…

• • ENSC Annual Capilano Fun Run – Saturday Sept 30
  • Fall Colours Rollerski Festival – 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?) – November 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 – Classic RS Technique and Carl Strength 

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

Saturday – All Programs – Goldbar/Capilano Park – Capilano Fun Run

Sunday – Fall Colours Rollerski Festival  or Short to Medium bike, run, or rollerski (or a combination of these)

The Details:

Monday September 25: 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 26: Short(ish) Interval Day

• Where:  Goldbar Click HERE for location and directions
• When: 6:30 to 8:00 pm
• What: Week 3 Fall/Winter Session
  • Review Routines 
    • Meeting Place –
    • Pre-session chat (3-5 minutes) – Summary of workout
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
  • Workout: Tuesdays is typically shorter and more intense, while Saturday’s are longer.
    • • Coach Driven (Each Group will be somewhat different)
      • Suggest shorter “intervals”
        • Short intervals of 1-3 minutes w/equal work to rest ratio
        • Short relays with 1:2 work to rest ratio if you want it a bit more formal
        • Can run around Woodcutters in a long line. The last runner runs past everyone to the front and immediately slows down. Next runner starts when runner ahead is half way to the front. Repeat.
        • For U10’s and U12’s – “on” and “off” switch training. Go all out for short busts and then rest hard after. 
        • The above can all be done in a fartlek format.
      • YR’s – 30 On/30 Off
        • “3-4 x 8(30s at Z3/30s at Z1) w/2 min active R
• 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 27: 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 28: Rollerski Technique and Carl Strength

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

Friday September 29:

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

Saturday September 30: Typically longer Intervals (compared to Tuesdays)

• Where:  Goldbar/Capilano – Click HERE for location and directions
  • Coaches – decide if you want to meet at Goldbar or Capilano
• When: 10:00 am to 12 noon (Regular Training)

• Capilano Fun Run Starts at 11:00 am

• What: Week 3 of Intro to Fall/Winter Session
  • Review Routines 
    • Meeting Place – (Where is your group meeting?)
    • Pre-session chat (3-5 minutes) – Summary of practice Session
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
• Capilano Fun Run – Practice the Process – The Run Starts t 11:00 am
  • Think about:
    • • • • • • • Limit hard activity the day before
                • Eat well and be well hydrated the day before
                • Prepare a small backpack with a change of clothes 
                • Know when the race actually starts and be at the venue at least an hour before
                • Have breakfast at least three hours before your event
                • Prepare to leave home so will have enough time to:
                • Meet with your coach to get any last minute race info
                • Pre-run the course (so no surprises)
                • Do your warm-up (how much time do you need to do your warm-up?)
                • Arrive at the start 10 minutes early
                • Race/run your event
                • Do a proper cooldown
                • Reflect on how your event went.
                • Did you arrive in time?
                • Did you do an effective warm up?
                • Did you get to your start on time?
                • Were you warmed up enough? Too much?
                • Did you start too fast? Too slow? Did you leave it all out there?
• 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 October 1:

Fall Colours Rollerski Festival

Click HERE for event information.

Or

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

• 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 conversatOrion going) if roller skiing
• Technique: You choose
• Bring: 
  • Extra food and drink