Training This Week: December 3 to December 9

Week #32 of 2018-19

Week #13 of Fall/Winter Program

  • NOTE:¬†We got some SNOW!!! We will be skiing this week ūüėÄ

Coming Up:

  • NOTE: Training on Saturday’s now start at 10:00 and goes until 12 noon.
  • ENSC Ski Swap – Dec 8 (Details to Come)
  • ENSC and Northern AB Training Camp – December 15/16 – Hinton

Monday December 3:

  • Strength Training at Performance 104 Click HERE for directions:
    • 6:30 to 7:30 at Propel Studio
    • 7:30 to 8:30 at Propel Studio

Tuesday December 4:

  • Who: All Program
  • Where: Goldbar¬†Park¬†
  • When:¬†6:30 – 8:00 pm
  • What:¬†
    • Training: Skiing.!!!
      • Technique: SKATE
      • Warm-Up – Includes Mobility and Activation Routine
      • Coach Driven Intensity
      • Strength Training Routine
    • Bring:
      • Skis, Drinkbelt, Change of clothes

Wednesday December 5:

  • XC – Suggested Training LSD
    • 1.5 to 2 hrs Ski ¬†(This is Z1 , which means “conversation” pace)

Thursday December 6:

  • Who: AR, YR, and YD
  • Where: Goldbar¬†Park¬†
  • When:¬†6:30 – 8:00 pm
  • What:¬†
    • Training:
      • Warm-Up Routine – Includes Mobility and Activation Routine
      • Coach Driven Strength, technique, and mobility
    • Bring:
      • Skis (Technique TBD), Drinkbelt, Change of clothes

Friday December 7:

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

Saturday December 8: Ski Swap!!

  • Training
    • Where: GoldStick Park¬†Click HERE for directions to Goldstick Park.
    • Just a reminder that the Ski Swap is this Saturday December 8th (tomorrow). It starts at 10:00 am.
      • To accommodate this, and we know that many of you will want to go the Ski Swap, we will delay the start of formal training for most programs until 10:30 to allow you to see what good deals can be had the Swap!
      • And to avoid unnecessary travel we will hold training at Goldstick Park, not so coincidentally where the Ski Swap will take place ūüėÄ.
    • When: 10:00am to 12 noon
    • Intensity
      • Technique – CLASSIC Skiing
      • WarmUp – include activation and mobility
      • Include sprints
        • 10 x10s w/50s R
      • Intensity Training at Zone4 (HIIT)
      • Core strength routine
      • Cool down

Sunday December 9:

  • Suggested Training
    • LSD on skis
    • 2 to 3hrs