The Snow Came!

Snow came to Gold Bar. After an initial dusting plus snow making we were greeted by almost 25cm while skiing on Saturday. The grooming team were actively packing while we skied. We all had a great first (snow) experience.

Hinton Camp

The re-scheduled Hinton Early Snow Camp is this coming weekend. To encourage as much participation as possible we are formally cancelling Club-wide training here in Edmonton. There may be an exception or two. Contact your Lead Coach if you are not sure. The following groups have confirmed NO training in Edmonton:

• • TA, YD, YR – NO formal training
  • JR+ – There is training on Saturday
  • Adults? – Not sure

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

• • Monday – Zoom Strength w/Carl
  • Tuesday – Gold Bar Park
  • Thursday – Gold Bar Park
  • Saturday – Hinton – Early Snow Camp – NO formal training in Edmonton

Important Dates Coming up…

• • Hinton Snow Camp – Nov 29-Dec 1 (There is Snow right now)
  • First Flakes Loppet (Capilano)- DECEMBER 7
  • AB Cup 1/2 – Dec 14/15 Canmore
  • ENSC Candy Cane Relays – 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 – Skiing

Wednesday – Middle to Long Distance Z1

Thursday – Gold Bar Park – Technique, Drills, Thrills, and Skills 

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

Saturday – Hinton – No formal Training

Sunday – Distance Training

The Details:

Monday November 25:

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 26:

• • 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)
  • Skiing
  • Technique: TBD
  • RPE: 7-8
  • Bring: Ski equipment 
  • NOTE: Headlamps are mandatory!!

• YR (U18+) – Speed-work plus Z4 (race pace) Training
  • Skiing
    • Warm UP (20 min)
    • 5-8 x 5min w/2min active R
  • Intensity: Z4
  • RPE: 7-8
  • Cool down
  • Bring: Skis
  • Technique: TBD
  • NOTE: Headlamps are mandatory!!

Wednesday November 27:

• Long Distance Ski 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 28: 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: Ski Technique and Strength as well as drills
  • Partner Strength
  • Drills (individual and in pairs)
• Technique: Skate skis

Friday November 29:

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

Saturday November 30: Optional and on your Own

• Where: Gold Bar Park or Location of Your choosing
• When: 10:00 am to 12 noon (Or when it suits you)
• What: Remember The “Warm Up Routine”
• The “5-5-5 and 5”
• Technique: Skiing
• Bring: RPE: 4-5
• Bring: SKIS 
• Technique: You decide.
• YR (U18+) 
  • 6 x 2.5km 
    • 1st lap is NO poles x2
    • 2nd lap is LEFT pole
    • 3rd lap is RIGHT pole
    • 4th lap is both poles x2
  • Technique: SK or CL – you decide,

Sunday December 1:

“Looong Distance” (Indoor Bike, run, or ski (we can ski now), or any combination thereof)

• LSD Training – (Long “Speedy”, Distance)
  • “Speedy” means try to go fast but still stay in Zone 1/2. But since it is very early in the on-snow season, focus on getting comfortable on your skis before going too fast.
  • From 2 to 3.5 hours
• Technique: You choose
• Bring: 
  • Extra food and drink