This Week…At a Glance

Week 14 of Fall Training! 

We are skiing this Tuesday and Thursday, and racing on Saturday!!!

We have a small loop of artificial snow, and we’ll be skiing there this week. We have been making snow, and just enough for all of us to safely ski on. We will ski on Tuesday and Thursday. This Saturday one and all have the opportunity to finally don a racing bib and test their fitness. I know we are “not ready” to race because we haven’t really been on snow yet, but we need to hold our AWG qualifier on Saturday. As such we need to use every square cm of snow we have made in order to facilitate the AWG qualifier. The good news is that there is a category for oldlings, younglings, and everyone in between. In other words you can still ski! 

If you would rather not race, we have two other options for you: volunteer with the race (we need volunteers – see below) or Dryland training with (some) of your coaches. We will still offer Dryland training. 

Orange Crush AWG Qualifier and Time Trial is this Saturday!

This Saturday we need to run a qualifier for the Alberta Winter Games (AWG). We had hoped to have all (our usual) trails open at this time, but they are no; due to lack of snow. The AWG Qualifier must be run, and hence will need the use of most of the trails and as such will get priority of regular training this Saturday. 

The “GOOD NEWS” is that one and all (not just AWG aged skiers) can participate in the event. There is a race for everyone!!

The Event Name is:

Alberta Winter Games Zones 5 & 6 Cross Country Qualifier & Orange Crush Time Trial Stage Event

Click on the link below (RACE NOTICE) for complete event information.

https://edmontonnordic.ca/event/2024-alberta-winter-games-zone-6-cross-country-qualifier-orange-crush-time-trial/

https://zone4.ca/event/2023/EMWvr3/

Our Grooming Team strongly believes Gold Bar is a go for Saturday!

We need volunteers!!

Parents, please consider helping out!! The jobs are straight forward and you will be given clear instructions beforehand. You can sign up by clicking on the link below:

https://volunteersignup.org/9BY8F

ZiZU Optics (Sunglasses) In Time for Christmas!!

A couple of days left to take advantage of this offer. We all need eye protection while skiing, both from harmful UV rays (direct and reflected), from cold wind, and flying debris. ZiZU glasses are practically indestructible (YouTube videos of jumping on a pair of glasses). We still have an opportunity to purchase a group order at 30% off and this includes an extra lens (see below)Check out ZiZU Optics for information on models and lenses. Here is the ZiZU promotion just in time for Christmas:

ZiZU Optics Online Team Promo

Go to Www.zizuoptics.com and place your order. Use the Promo Code below.

EN promo : All SISU and XZ1 model orders will receive a FREE Gradient lens $89 value.

30% all eyewear including accessories.

This is like getting 47% off when you include the FREE Gradient lens

Order by December 12

Promo code: ENORDIC

Www.zizuoptics.com

*Our best selling model for skiing is the SISU model with the the following lens. Blue Photochromic category 0-2, Gold lens cat 3.

*The second best selling model is the XZ1 model with Blue photochromic 0-2 then the Gold Lens.

All orders will be shipped to ENSC in one box, individually named and labeled.

Free shipping.

If you need any help picking the right lens or model email us info@zizuoptics.com

Training Sites This Week: The following are our training sites:

• • Tuesdays – Gold Bar Park
  • Thursdays – Kinsmen Park
  • Saturdays – Gold Bar Park

Important Dates Coming up…

• • AWG Zone 6 Selection Race and ENSC Time Trial and – Gold Bar – December 16
  • Troll in the Park – GOLD BAR – December 31
  • Nordiq Alberta Tawatinaw Snow Camp Postponed to Jan 5-7
  • Western Canadian Championships and AB Cup 3/4- Canmore January 12-14
  • AB Cup 5/6 – Edmonton – January 27-28
  • AB Cup 7/8 – Red Deer – February 3-4
  • Canadian Birkie – Blackfoot Area – February 10
  • Alberta Winter Games – Grande Prairie – February 16-19
  • Cookie Race – Kananaskis – February 24

This week:

Monday – Zoom Strength w/Carl

Tuesday – Gold Bar

Wednesday – Middle to Long Distance Z1

Thursday – Strength and Technique on snow!!

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

Saturday – All Programs – Gold Bar Park – AWG Trials/Open TT or Dryland Training

Sunday – Short to Medium bike, run, or ski (or a combination of these) Z1

The Details:

Monday December 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 December 12: 

AM – Where:  (Nola or Wietske to confirm)

• When: 10:00 am to 11:30 am
• What: Week 14 Fall Session
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
  • Workout:
    • Coach Lead
  • Technique: Ski Poles and Running Shoes or Skiing at Gold Bar?
    • Running/On Foot or Ski at Gold Bar
• Bring: Ski Striding Poles (Always bring Ski Striding Poles), Drink belt
  • Backpack for after the training:

• PM – Where:  Gold Bar
• When: 6:30 to 8:00 pm
• What: Week 14 of Fall Season
  • Warm Up Routine.
  • Workout: Individual groups and Coach Lead 
  • Technique: Running/On Foot
  • YR’s – Skate Skiing T GOLD Bar
    • SK Ski- Usual Warm-up
      • Include 6-8 x 10s Sprints
    • Technique  (Mostly) and Fartlek
      • RPE -3-5
• Bring:  
  • HEADLAMP to see where you are going!! Going to definitely need one!!
  • Ski Striding Poles (Always bring Ski Striding Poles), Drink belt (just in case)
    • Pack a Backpack with warm and dry clothes

Wednesday December 13: Medium to Long Day

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

Thursday December 14:

AM – Where:  (Nola or Wietske to confirm)

• When: 10:00 am to 11:30 am
• What: Week 14 Fall Session
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
  • Workout:
    • (Nola or Wietske to confirm)
• Technique:
  • Ski at Gold Bar? Or Running/On Foot
• Bring: Both Ski Equipment? Or Ski Striding Poles (Always bring Ski Striding Poles), Drink belt
  • Backpack for after the training

PM – Who: 3 or 4 day Participants

• Where:  Gold Bar
• What: Technique and Some Strength on Skis
• When: 6:30 to 8:00 pm 
• Work out: 
  • • Technique Focus with emphasis on balance being comfortable on the skis.

Friday December 15:

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

Saturday December 16: AWG Trials and Open Time Trial

Where:  Gold Bar Click HERE for location and directions

• When: 10:00 am to 12 noon (Regular Training)
• Option #1 – Race
• What: Week 14 of Fall Season
  • AWG Qualifier and Open TT only; NO REGULAR TRAINING ON SKIS
  • Warm Up Routine (5-5-5 and 5) about 25 minutes
    • Prepare for Race/Time Trial
    • Technique: Skiing – Skate and Classic
    • Bring: Ski Equipment, Drink belt
      • Pack and bring a Backpack
• Option #2 – Dryland Training
  • • Running Intervals – Usual Warm-up
      • Include 6-8 x 10s Sprints
    • Intensity – Ladder Workout – ESSO Hill Z3 to Threshold
      • Cones placed every 25m
      • Stride up two cones/down 1 cone, repeat to the top
      • Shuffle down two cones/up one, repeat to the bottom
      • Ladder continuously for 35-50 min (depending on athlete’s fitness)
      • RPE – 6-8
    • Focus on striding fast, but keeping it light! Get onto the “Power Line” early and right into the “Power Position”. 

Sunday December 17:

“Looong Distance” (Bike, run, or, ski, 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 3.5 hours
• Technique: You choose
• Bring: 
  • Extra food and drink