This Week…At a Glance

Week 5 of Fall Training! The days are definitely getting shorter and is quite dark now about half way through our evening training sessions!! This of course affects our training in that we don’t see as well in the dark, nor are we seen as easily, especially when roller skiing or running on roads (competing with traffic and trying to avoid debris on the “rollerski paths”. As such we need to be wearing bright coloured clothing with reflective strips on them, AND we need to be wearing a headlamp!! Winter is just around the corner.

I want to apologize for the confusion on Saturday. Some of you went to Goldbar, but the planned training was to be at Gallagher Park. I had indicated both locations in my communication to the Club, hence the mix-up. Again, my apologies!! 

As a reminder, and unless announced well in advance, we will meet at:

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

Important Dates Coming up…

• • AGM – Thursday October 26. 8:00 pm on Google Meet
  • Frozen Thunder – October 27-29
  • Ski Swap – Saturday November 4
  • First Flakes Loppet – November 25
  • Hinton or Tawatinaw Snow Camp – Dec 1-3
  • AB Cup 1/2 – Dec 9/10 – Canmore
  • Alberta Winter Games Zone 6 Selection Race and ENSC Time Trial

This week:

Monday – Zoom Strength w/Carl

Tuesday – Goldbar (Whole Club)

Wednesday – Middle to Long Distance Z1

Thursday – Skate technique on Thursday followed by Carl Strength 

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

Saturday – All Programs – Gallagher Park – all Groups – 5 Stations Workout!!

Sunday – Short to Medium bike, run, or rollerski (or a combination of these) z1

The Details:

Monday October 9: 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 October 10:

• AM – Where:  (Nola or Wietske to confirm)
• When: 10:00 am to 11:30 am
• What: Week 5 Fall Session
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
  • Workout:
    • Coach Driven
  • Technique: Ski Poles and Running Shoes
    • Running/On Foot
• Bring: Both Ski Striding Poles (Always bring Ski Striding Poles), Drink belt
  • Backpack for after the training:

• PM – Where:  Goldbar Click HERE for location and directions
• When: 6:30 to 8:00 pm
• What: Week 5 of Fall Season
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
  • Workout:
    • • Coach Driven (Each Group will be somewhat different)
      • YR’s – Descending Pyramid
        • SK Rollerskis
        • 10 x 8s Sprints
        • Longer Intervals to shorter
          • 2x8min/2x5min/2x3min/2x1min/4x15s
        • Finish with 2-4 x 15-20s all-out efforts with 2-3 min rest in between
• 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 October 11: Medium to Long Day

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

Thursday October 12:

• AM – Where:  (Nola or Wietske to confirm)
• When: 10:00 am to 11:30 am
• What: Week 5 Fall Session
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
  • Workout:
    • • Coach Driven
• Technique: Depends on your group
  • Running/On Foot
• Bring: Both Ski Striding Poles (Always bring Ski Striding Poles), Drink belt
  • Backpack for after the training:

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

Friday October 13:

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

Saturday October 14: (5 STATIONS – We did this one a month ago!!)

• Where:  Gallagher Park (Click HERE for location and directions)
• When: 10:00 am to 12 noon (Regular Training)
• What: Week 5 of Fall Season
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
    • “5 Stations”
      • 5 stations with 5 different “workouts”
      • Each workout runs for 12 minutes
      • 3 minutes to get to next station
      • Divide whole Club into roughly 5 equal sized groups.
        • U10-U12 is one group 
        • U14 to Adults into 4 equal groups
• Technique: Running/On Foot
• Bring: Ski Striding Poles (Always bring Ski Striding Poles), Drink belt
  • Pack and bring a Backpack:

Sunday October 15:

“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 conversation going).
  • Up to 3 hours
• Technique: You choose
• Bring: 
  • Extra food and drink