Archives > February 2018

Beat the Blues Boogie

IT’S TIME TO BOOGIE!!

Registration for the 2018 Fast Trax “Beat the Blues Boogie” is now open, click HERE to sign up!

Gear up for the 2018 Fast Trax “Beat the Blues Boogie Loppet” on Sunday March 4th, hosted by the Strathcona Wilderness Centre. The tradition continues with this year’s edition, raising funds for cancer research in the name of Roger Tetrault. This year we will be doing something for our dear ski friend Julie Witten-Land, who has been diagnosed with Stage 4 Breast Cancer. Presently Julie is starting chemotherapy and potentially some alternative medicine to cure this disease. Instead of donating all entry fees to the Alberta Cancer Foundation, we will be donating the proceeds from the event to Julie’s GoFundMe Page, hoping to raise funds for her cancer treatments.

This is a fun race to keep up the spirit of the season and to help out our ski friend Julie; the event is free technique (FT), with a classic track for the sit skis and little striders. Every skier registered will receive a Fast Trax pom-pom toque; these will be handed out at bib pickup.

We will also have a number of Nordic equipment suppliers out setting up tents in front of the SWC Skiers Lounge to demo products:
Supplier Tent City – 10:00 a.m. to 1:00 p.m.: Salomon, Fischer, Swix, Madshus

Race Distances
• 2 km FT 1 x 2 km loop: Jackrabbit / Bunny Boys & Girls
• 4 km Para 2 x 2 km loop: Sit Ski Sport, Para Standing
• 4 km FT 1 x 4 km loop: Youth Boys & Girls, Para Standing, Sit Ski Open
• 8 km FT 2 x 4 km loop: Junior/Open Men & Women, Para Standing, Sit Ski Open
• 16 km FT 4 x 4 km loop: Open Men & Women
• 24 km FT 6 x 4 km loop: Open Men & Women

Race Categories*
• Open Men – 20 and over
• Open Women – 20 and over
• Sit Ski – any age, LW 10-12 class
• Para Standing – any age, LW2-9 and B1-3 class
• Junior Men – 16 to 19
• Junior Women – 16 to 19
• Youth Boys – 15 and under
• Youth Girls – 15 and under
• Jackrabbits / Bunnies – 11 and under
*Youth, Junior and older Jackrabbits may register up categories

Start Time
• 9 a.m. bib pick up @ SWC Skiers Lounge
• 9:55 a.m. race briefing at start line
• 10 a.m. race start
• Wave start by distance
• Start area is on Fox trail below the Meadow grid, across from the Information Centre

We will have an aid station set up at the start finish area with the following fuel for skiers:
• Water, Gatorade, fruit, cookies

Entry Fee
• $10 for Junior and Open
• $5 for Youth and Jackrabbits
• All proceeds donated to Julie’s cancer treatment

Registration closes Saturday at 6:00.

Wanted: Ski @ School Coordinator

Edmonton Nordic is looking for someone for the 2018-2019 season to fill the paid position of Ski@School Coordinator.

Full details of the position can be viewed HERE

Training This Week: February 26 to March 4

Week #26 of 2017-18

Coming Up:

  • February 28 – Track’n Trail presents ZiZU Night Race #3 – Team Sprints
  • March 2-4 – Alberta Youth Championships (AYC) – West Bragg Creek – Click HERE for info
  • March 4 – Beat the Blues Boogie – SWC
  • March 10-17 – National XC Championships – Thunder Bay ON.

Monday February 26:

  • Typically a recovery day. Go for a light ski if you are able, do some light core and balance work and plan your training week 🙂 If you raced on the weekend, then Monday is a good day to take off completely…you deserved it:-)
  • Biathlon: Training at the Range

Tuesday February 27:

  • Who: All Programs
  • Where: Goldbar
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Mostly Intensity but Coach Driven
  • Technique: Skate Technique (Supposed to be +2C)

Wednesday February 28: 

  • Biathlon: Training at the Range – 6:30 to 8:00 pm
  • XC – Track’n Trail Presents the ZiZU Team Sprints
    • 2 Person Team Skate Sprints
      • You choose your teammate
      • Location: Goldbar (under the lights)
      • Registration Open at 5:30 pm
      • Cost: $10/Team
      • Races start at 6:30 pm
        • Midgets – 6:30 pm
        • JV/Jr B/G – 6:45 pm
        • Masters – 7:05 pm
        • Open – 7:30 pm
      • Awards: 8:00 pm
      • Categories:
        • Midgets  – 2 persons (3 x 400m)
        • JV/Jr B/G 2 persons (3 x 700m)
        • Open – 2 persons (3 x 1000m)
        • Masters – 2 persons (3 x 1000m)

Thursday March 1:

  • Who: YR’s, AR’s, and YD’s
  • Where: Goldbar
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Strength and Drills with Technique focus
  • Technique: Classic

Friday March 2:

  • Recovery Day
    • Easy run/walk/ski, some core, and light stretching.

Saturday March 3:

  • Who: All Programs
  • Where: Goldbar
  • When: 10:00 am to 12 noon
  • Technique: Classic
  • What: Intensity
    • Coach driven

Sunday March 4: Beat the Blues Boogie at SWC

  • Beat the Blues Boogie
    • Skate Loppet at SWC – More details to come
  • Self directed training. Long Slow Distance (LSD)

Waxing Suggestion for Cookie Race

It is great to see that so many of you have signed up for the Cookie race.  Very exiting to have such a large ENSC representation!  Below are the glide and base wax recommendations.  Give yourself 1.5 to 2 hours before the race start to finalize the kick wax.  We have an ENSC table set up and we can certainly help you with grip waxing.

On Saturday evening Wietske would like to invite you all to a potluck dinner in her room at the Rocky Mountain Ski Lodge at 5:30 pm.  She will let us know the room number on Saturday.  It will be a great way to celebrate the day’s race and socialize with your ski friends. 🙂

Here are some wax recommendations for Saturday 🙂
 
Glide Wax:
  • Glide would likely be a green LF or HF, if you have it.
  • If not the HF4 the HF5 or LF5 would be a good alternative
  • Start Green is always a contender as is SWIX Marathon – huge range
Grip Wax:
I haven’t seen the track but would imagine that it will be firm, deep, and abrasive; definitely a base binder is in order. I would think that a base klister is not needed but could work if applied super thin, and I mean super thin!!! Super thin is like VAPOUR THIN! And then a thin layer of base binder mixed in and on top of that.
  • After sanding the grip zone with 100-120 grit paper (NOTE: tip to tail direction)
  • Apply and iron in a thin layer of base binder. Thin = a little thicker than vapour (see above)
    • Vauhti K-Base, Vauhti Super Base, SWIX Base Binder, RODE Base Binder are all good
  • Let cool
  • Iron in a thin layer of Vauhti K-18 and cork smooth. Alternatively use Rode Multigrade, or SWIX VR40 or Blue Extra.
  • Once the grip wax has been determined (at the race site on Saturday morning) add an additional 3-5 THIN layers corked in if doing up to 24km and 5-7 thin layers if doing the 42km
  • REMEMBER: # of layers also depends on the stiffness of your skis. Stiffer skis need more layers!!!
    • And layers using a “pyramid style” – 2 layers full length, two layers from half way under the foot to 3-4 cm short of the front of the full wax pocket, and 2 layers just under the ball of the foot and same distance ahead the binding.
We won’t know for sure what the track is like until we see it but do the above and put on the finishing touches once there. We will have a grip wax recommendation by 9:00 am (or so) Saturday morning. ENSC will have a couple of wax tables and irons set up if needed. And remember, regardless of the air temperature, the snow should remain fairly cold for the duration of the loppet. The forecast is for a low of -14C Friday night and around -10C at start and only a couple of degrees warmer at the finish (12:00-1:00).
Good luck and see you Saturday morning!!

Grooming Report – 18th February

As of 7am today

Gold Bar: All trails including Woodcutters have been renovated and tracked. Good to Very Good for Skate and Classic.

Goldstick: trails renovated and tracked and are good for Skate and Classic skiing

Capilano: Renovated and reset. Very good for Both ski styles

Training This Week: February 19 to February 25

Week #25 of 2017-18

Coming Up:

  • February 24/25 – Biathlon Westerns/Calforex Cup – Red Deer
  • February 24 – Cookie Race – Kananaskis – Click HERE to register
  • February 25 – AB Cup 7 – Canmore – Click HERE for more information
  • February 28 – Track’n Trail presents ZiZU Night Race #3 – Team Sprints
  • March 2-4 – Alberta Youth Championships (AYC) – West Bragg Creek – Click HERE for info
  • March 4 – Beat the Blues Boogie – SWC
  • March 10-17 – National XC Championships – Thunder Bay ON.

Monday February 19:

  • Typically a recovery day. Go for a light ski if you are able, do some light core and balance work and plan your training week 🙂
  • Biathlon: Training at the Range

Tuesday February 20:

  • Who: All Programs
  • Where: Goldbar
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Mostly Intensity but Coach Driven
  • Technique: Skate Technique

Wednesday February 21: 

  • Biathlon: Training at the Range – 6:30 to 8:00 pm
  • XC – YR Intensity
    • Sprint Simulation
      • Warm Up
      • Simulation
        • Prologue (individual)
        • Teams of 2 (3x1000m)
        • Good Technique
        • Keep it light and in control
    • Technique: Skate

Thursday February 22:

  • Who: YR’s, AR’s, and YD’s
  • Where: Goldbar
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Strength and Drills with Technique focus
  • Technique: Classic

Friday February 23: (Travel day for some – Cookie Race and AB Cup 7)

  • Recovery Day
    • Easy run/walk/ski, some core, and light stretching.

Saturday February 24: (Cookie Race)

  • Who: All Programs(Stay tuned..some programs may be cancelled due to participation a the Cookie Race/AB Cup 7)
  • Where: Goldbar
  • When: 10:00 am to 12 noon
  • Technique:
  • What: Intensity
    • Coach driven

Sunday February 25: AB Cup 7 – Canmore

  • Self directed training. Long Slow Distance (LSD)

Classic Technique on Saturday

The technique was not specified for Saturday February 17, but it is Classic. Sobbing your classic skis and equipment tomorrow 🙂

Grooming Report – 15th February

All trails were reset overnight. Conditions as of 6am:

Gold Bar:

  • All trails including Woodcutters have been renovated and tracked. Good to Very Good for skate and Classic. Both Teaching grids are reset.

Goldstick:

  • Trails renovated and are good to very good for skate and classic. Packing of the soccer set has also begun.

Capilano:

  • Renovated and reset. Very good for skate and classic skiing.

Training This Week: February 12 to February 18

Week #24 of 2017-18

Coming Up:

  • February 16-18 – Alberta Winter Games (AWG) – Ft. Mc Murray
  • February 17 – Ole Uffda Loppet – Click HERE to register and for more info
  • February 24 – Cookie Race – Kananaskis – Click HERE to register
  • February 25 – AB Cup 7 – Canmore – Click HERE for more information
  • February 28 – ZiZU Night Race #3 – Team Sprints

Monday February 12:

  • Typically a recovery day. Go for a light ski if you are able, do some light core and balance work and plan your training week 🙂
  • Biathlon: Training at the Range

Tuesday February 13:

  • Who: All Programs
  • Where: Goldbar
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Mostly Intensity but Coach Driven
  • Technique: Skate Technique

Wednesday February 14: 

  • Biathlon: Training at the Range – 6:30 to 8:00 pm
  • XC – YR Intensity
    • Hill Training
      • Warm Up
      • 5-8x Esso Hill
        • Good Technique
        • Keep it light and in control
    • Technique: Classic

Thursday February 15:

  • Who: YR’s, AR’s, and YD’s
  • Where: Goldbar
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Strength and Drills with Technique focus
  • Technique: Skate

Friday February 16: 

  • Recovery Day
    • Easy run/walk/ski, some core, and light stretching.

Saturday February 17: 

  • Who: All Programs
    • YR to Ole Uffda Loppet Camrose – Click HERE for more info and to register
  • Where: Goldbar
  • When: 10:00 am to 12 noon
  • What: Intensity
    • Coach driven

Sunday February 18: 

  • Self directed training. Long Slow Distance (LSD)

Grooming Report – 7th February

All trails were groomed as of 1am

Goldbar:

  • Excellent for skate and classic. Tracked throughout including Woodcutters.

Goldstick:

  • Very good for skate and classic.

Capilano:

  • Excellent for skate and classic skiin
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