Hello All

The first full week is under our belts…

We are continuing with acclimation (getting used to ski specific training) for another week before we start into more “prescribed” training. Going forward we have established Gold Bar Park, Kinsmen Park, and Gallagher Park as our three (3) training locations, and in that order (Gold Bar Park on Tuesdays, Kinsmen on Thursdays, and Gallagher Park on Saturdays). This allows both coaches and skiers to know that there are set training locations on set days, i.e. “It’s Saturday so we must be  training at Gallagher Park).

Gold Bar has lights that will help us see (when it gets dark in the evenings when we train – and that will be soon!!), and has a newly paved path running through it for roller skiing. We are looking at putting the U16’s (and some U14’s) on roller skis on Tuesdays).

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

• • Monday – Zoom Strength w/Carl
  • Tuesday – Gold Bar Park
  • Thursday – Kinsmen
  • Saturday – Gallagher Park

Important Dates Coming up…

• • Coaches Session #1 – Saturday Sept 21
  • Fast Trax Fall Run – Saturday Sept 28
  • ENSC AGM – Saturday Sept 28
  • Coach Session #2 – Saturday Oct 5
  • ENSC Rollerski Race – Sunday October 6
  • ENSC Racers Hinton Rollerski Camp – Oct 11-13
  • Frozen Thunder Canmore – October 25-27
  • Lake Louise Early Snow Camp – Nov 9-11
  • First Flakes Loppet – November 23
  • Hinton Snow Camp – Nov 29-Dec 1 OR Dec 6-8

This week at a Glance:

Monday – Zoom Strength w/Carl

Tuesday – Gold Bar Park – Solidifying routine (Ski striding or roller skiing)

Wednesday – Middle to Long Distance Z1

Thursday – Kinsmen Park – Drills, Strength, and Technique

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

Saturday – Gallagher Park – Full Club – “5 Stations”

Sunday – Distance Training

The Details:

Monday September 16: 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 17:

Where: Gold Bar Park Click HERE for location and directions

When: 6:30 pm to 8:00 pm

• What: Solidifying routines, especially the 
  • Introductions and Overview
  • Discuss Routines and Protocols 
• Warm Up
  • Continue Developing the Warm Up Routine
  • The “5-5-5 and 5”
• Workout: 
  • Fartlek or Natural Intervals
• Technique: Running
• RPE: 5-6
• Bring: Running shoes and striding poles (always bring striding polkes!!)

Wednesday September 18: Medium to Long Day

• Long Distance RollerSki or Bike Ride or Run
  • Up to 1.5 to 2 hours
  • Training Zone: 1 to 2
  • RPE: 3-5
  • Bring food and drink!

Thursday September 19:

• Where: Kinsmen Park Meet just before the tennis courts. Click HERE 
• What: Drills, Strength, and Technique
• Training Starts: 6:00 pm to 8:00 pm for roller skiing (Note the Time)
  • Meet at 6:30 for strength w/Carl
• Workout: Rollerski Technique and Strength
• Technique: Skate or Classic (what you need to work on) w/Ulf
  • Strength w/Carl

Friday September 20:

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

Saturday September 21:

Where: Gallagher Park Click HERE for location and directions

When: 10:00 to 12 noon

What: Solidifying Routines: 

• Warm Up
  • Getting comfortable with the “Warm Up Routine”
  • The “5-5-5 and 5”
• Workout: 
• What: “5 Stations” – Whole Club!
  • After the individual group warm ups:
  • Club is divided into 5 equal groups
  • Each group will go to one of 5 stations
  • Each station will have a unique training format
  • Train continuously for 12 minutes at each station , then have 3 minutes to get to the next station
    • Station #1 – 10 reps of multiple Strength/resistance exercises immediately followed by a 300m run. Then next exercise plus run and so for 12 min
    • Station #2 – 12 minutes of continuous running up and down Gallagher Hill path (beside the road)
    • Station #3 – Double Poling Grid – for 12 min
    • Station #4 – “The Ladder” workout for 12 minutes
    • Station #5 – “The Plyometrics Grid” for 12 minutes.

• Technique: Running and striding w/poles
• RPE: 5-6
• Bring: Running shoes and striding poles

Sunday September 22:

“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 (and keep a conversation going).
  • From 2 to 3.5 hours
• Technique: You choose
• Bring:
  • Extra food and drink