Hello All

Congrats to Coaches Lilla and Adam P on a very successful Youth Development day camp (at Chickakoo) on Saturday. We hope this was the first of many more of these to come. Well done!

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…

• • Frozen Thunder Canmore – October 25-27
  • Ski Swap – Saturday November 2 – More Info to Come
  • Lake Louise Early Snow Camp – Nov 9-11
  • First Flakes Loppet – November 23
  • Hinton Snow Camp – Nov 29-Dec 1 (IF SNOW)
  • AB Cup 1/2 – Dec 14/15 Canmore

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, Speed, Strength, and Technique

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

Saturday – Gallagher Park – On Foot

Sunday – Distance Training

The Details:

Monday October 14: 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 15:

Where: Gold Bar Park Click HERE for location and directions

When: 6:30 pm to 8:00 pm

• What: Typically we train intensity on Tuesdays
• Warm Up
  • 5-5-5 and 5
  • Important to include “spenst/speed” (6-10 x 8-10s all out w/50s active R – alactic sprints for you aficionados)
• 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 work + Intensity 
• SK RS
  • Warm UP
  • Speed Work (20 min)
    • Go hard from pylon to pylon
  • 4-6 x 6-8min Z3 (Aerobic Intervals)

Wednesday October 16: 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 17:

• 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: SK RS

Friday October 18:

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

Saturday October 19:

Where: Gallagher Park – Click HERE for directions

When: 10:00 to 12 noon

What: Keep Practicing the Process 

• Warm Up
  • Are you 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+) – “30 on/30 off” – Esso Hill
  • Warm UP
  • 10 x 10s Sprints
  • 3-5 x 8min (8 x 30s Z3/30s Z1) w/2min R

Sunday October 20:

“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