Cold Enough to Make Snow

Hopefully we will have skiable snow soon. ENSC will start making snow as soon as the temperatures dip below zero, maybe already early this coming week!! But since we don’t have reliable snow at the moment, we are postponing the First Flakes Loppet to Saturday December 7. 

Racer Night at T’nT

This coming Thursday (November  Track’n Trail is having their annual Racer Night from 6:00 pm to 8:00 pm on Thursday November 28. ENSC members can get 20% discount on all ski related items. Click HERE for location and directions

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

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

In other words, we are training exclusively at Gold Bar Park form this point forward. There will be exceptions, but you will be informed well in advance. 

Important Dates Coming up…

• • Racer Night at Track’n Trail – Thursday November 21 from 6:00 pm to 8:00 pm. 
    • Members get up to 20% discount on ski specific items.
    • Salomon rep will be on hand.
  • Hinton Snow Camp – Nov 29-Dec 1 (There is Snow right now)
  • First Flakes Loppet (Capilano)- DECEMBER 7 – NOTE the date change
  • AB Cup 1/2 – Dec 14/15 Canmore
  • ENSC Candy Cane Loppet – Saturday December 21 
  • Last formal training before Christmas – Sat December 21
  • First Training after New Year – Sat January 4

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 – Gold Bar Park/Capilano – Rollerski Technique, Drills, and Thrills plus “Strength w/Carl!”

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

Saturday – Gold Bar Park

Sunday – Distance Training

The Details:

Monday November 18:

Online Zoom Strength W/Carl

• • Please register w/Carl to participate
  • Click HERE to contact Carl directly
  • When: 6:30 to 7:30 pm

Tuesday November 19:

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
• Workout: 
  • Coach directed training (by group)
• Technique: Running/striding w/poles or (some) RS for U14/U16
• RPE: 7-8
• Bring: Running shoes and striding poles (always bring striding poles) 
• NOTE: Headlamps and bright, reflective clothing are mandatory!!

• YR (U18+) – Speed-work plus Ladder Workout up ESSO Hill, 
  • Running w/poles
    • Warm UP (20 min)
    • 3-4 x 10min Esso Hill 
  • Intensity: Z3
  • Cool down
  • Bring: Running shoes and striding poles (always bring striding poles) 
  • NOTE: Headlamps and bright, reflective clothing are mandatory!!

Wednesday November 20: 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 November 21: Note: Rollerskiing may not be possible; Stay tuned

• Where: Gold Bar 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)
  • Strength w/Carl YD’s
• Technique: On Foot

Friday November 22:

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

Saturday November 23: NO First Flakes Loppet – postponed to December 7

• Where: Gold Bar Park
• When: 10:00 am to 12 noon
• What: Coach directed, but usually intensity PLUS skills and drills
• Remember The “Warm Up Routine”
• The “5-5-5 and 5”
• Technique: Running/striding
• Bring: RPE: 7-8
• Bring: Might be skiing – Stay tuned. Running shoes and striding poles (always bring striding poles)

• YR (U18+) Likely skiing. Forecast calls for snow. Stay tuned.  
  • 4 or 5 x 5km (U20 and U23) or 4 or 5 x 3km (U18)
    • 1st lap is NO poles
    • 2nd lap is LEFT pole
    • 3rd lap is RIGHT pole
    • 4th lap is both poles
  • Technique: SK or CL – you decide, but talk to me first

Sunday November 24:

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