Hello All

I know we said we would be at Gold Bar on Tuesdays and Gallagher on Saturdays…and this is two Saturdays in a row where we deviate from this. Please note we are meeting at Gold Bar (again) and this because we weren’t able to run the Annual General Meeting (AGM) last Saturday and thus we will try again. The AGM will be held immediately after Saturday’s training inside the Gold Bar Pavilion. Please let everyone know, and be prepared to stay for this all important event. There are new executive positions that need to be be voted on by you, the membership!

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

• • Monday – Zoom Strength w/Carl
  • Tuesday – Gold Bar Park
  • Thursday – Kinsmen
  • Saturday – Gold Bar!! (Yes, again)

Important Dates Coming up…

• • ENSC AGM – Saturday October 5 (Yes, again!!)
  • Coach Session #2 – Saturday Oct 5
  • ENSC Rollerski Race – Sunday October 6
  • YD Day Camp – Chickakoo – Saturday October 12
  • 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 – 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 – Gold Bar Park (again)

Sunday – Distance Training

The Details:

Monday September 30: 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 1:

Where: Gold Bar Park Click HERE for location and directions

When: 6:30 pm to 8:00 pm

What: First Day: 

• What: Typically we train intensity on Tuesdays
• Warm Up
  • • 5-5-5 and 5
    • Important to include “spenst/speed” (6-10 x 10s all out w/50s active R)
• Workout: 
  • • Coach directed training (by group)
• Technique: Running/striding w/poles or (some) RS for U14/U16, and RS for U18 and up.
• RPE: 7-8
• Bring: Running shoes and striding poles (always bring striding poles) and/or RS (those who are rollerskiing)

• YR (U18+) – Rollerski (RS) Speed and Intensity
  • CL RS (or SK if you only have SK)
    • Warm UP
    • Speed Work (20 min)
      • Go hard from pylon to pylon
    • 6-10 x 3min Z4

Wednesday October 2: 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 October 3:

• Where: Kinsmen park
• What: Drills, Strength, and Technique
• Training Starts: 6:00 pm to 8:00 pm (Note the Time)
• Workout: Rollerski Technique and Strength until 18:50
  • Partner Strength
  • Drills (individual and in pairs)
  • Then off to Strength w/Carl for YD’s
• Technique: CL RS (SK if you only have SK

Friday October 4:

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

Saturday October 5: Capilano Fun Run – Thank YOU FastTrax!! 

Where: Capilano Park – Click HERE for directions

When: 10:00 to 12 noon

What: Practicing the Process 

• Warm Up
  • Getting comfortable with the “Warm Up Routine”
  • The “5-5-5 and 5”
• Workout: Coach directed training (by group)
• Technique: Running/striding
• Bring: RPE: 7-8
• Bring: Running shoes and striding poles (always bring striding poles)

• YR (U18+) – “The Ladder” – Esso Hill
  • Ski Striding the Ladder up (and down) Esso Hill
    • Warm UP
    • 10 x 10s Sprints
    • 2-5 x 10min (of The Ladder) w/2min R

Sunday October 6:

ENSC Rollerski Championships

• • WHAT: Fall Classic Rollerski Race
  • WHERE: NE Bike Path. 
    • Meet at 17th St Click HERE for location and directions
  • DISTANCES: 5km and 10km
  • WHEN: Sunday October 6, 2024
  • START: 9:30 am (first skier off at 9:30 am)
    • Individual starts at 30s
    • 10km go first
  • TECHNIQUE: Classic RS (or SK if you only have SK RS)
  • REGISTRATION: Register in person by 9:00 am at the Start (Click HERE for location)

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