Categories > Training This Week

Training This Week: September 18 to 24

Week # 3 of 2017-18

If you haven’t registered for an ENSC program yet, you can still do so HERE!

NOTE: Tuesday we are supporting our sponsor Track’n Trail by getting as many ENSC skiers as possible to do their XC Run. The run is at Goldstick and starts at 6:30…the same time our training starts. This means you will have to get to Goldstick at least half an hour earlier if you plan on doing the run. Regular training will take place at Goldstick on Tuesday. More info bout the T’n T run below on the Tuesday schedule or click HERE for more info.

Monday September 18:

  • Biathlon – Check with your coaches!!
  • XC – Performance 104 Strength Training
    • 4:30 to 5:30

Tuesday September 19: 

  • Which Programs: General Training – ALL Programs
  • When: 6:30-8:00 PM (Arrive at 6:20)
  • Where: Tiger Goldstick Park Click HERE for directions
  • What: (You have choice this week – XC Run or Regular training)
    • Track’n Trail XC Run #1 – click HERE for more info!!
    • Details: 5km run on the ski trails in and around Goldstick
    • Cost: $15/person
    • Time:  6:30 – You will need to arrive at least 30-45 minutes early!!
    • OR
    • According to your Coaches/group leads
      • Where: Goldstick
      • Time: 6:30-8:00 PM
        • Working on Warm-up routine
        • Ski walking/striding – so bring poles
        • Strength routines
  • Technique: Running/on foot
  • What to Bring:  Appropriate training clothes for the weather, running shoes, drinkbelt, striding poles, and some dry clothes to change into afterwards. Check the weather.
  • NOTE:
    • Always bring a change of clothes to change into after training!! You never know!

Wednesday September 20: 

  • Biathlon – At the Range
  • Adult Strength Training
    • Performance 104
    • 6:30 to 7:30
    • Bring INDOOR Shoes!!!
  • XC: Suggested training:
    • Frank McNamara Cross country race…
      • Click HERE for details!
      • OR
    • LSD – up to 2 hrs.
      • Run, bike, or roller ski
    • NOTE: LSD stands for Long, SLOW, Distance
      • This means you go slow, you can keep a conversation going the whole time, and you are NOT competing with your training partner to go as fast as you can!! Your HR monitor MUSt show that you are in Z1 the whole time!!

Thursday September 21: 

  • Who: AR 3-Day, and YD+ (YR’s getting packed and ready for Jasper Camp)
  • What: Technique Thursday – SK Roller ski Technique 
    • Keillor Rd
    • 6:30 to 8:00
    • Push ups – “6” 😉

Friday September 22:

  • YR’s meeting at 8:00 am for Jasper Camp
  • Recovery Day
    • Easy run/walk, some core, and light stretching.

Saturday September 23: 

  • Who: All Programs (except YR’s – YR’s in Jasper)
  • Where: Goldbar 
  • When: 09:00 am to 11:00 am
  • What: 
    • According to your Coaches/group leads
      • All are now ready to start training in earnest – acclimation period over!
        • Working on Warm-up routine
        • Ski walking/striding – so bring poles
        • Intro to intensity training.
        • Strength routines

Sunday September 24:

  • What: Self Directed Training
  • LSD Training up to 2 hrs
    • Bike, Roller Ski, or run 🙂

Training This Week: September 11 to September 16

Week #2 of 2017-18

If you haven’t registered for an ENSC program yet, you can do so HERE!

NOTE: We are meeting at Hawrelak on Tuesday

This week…remember we are still in Acclimation Phase, so be patient as we ease into training; know that we will be ramping things up! 🙂

Monday September 11:

  • Biathlon – Check with your coaches!!
  • XC – Performance 104 Strength Training
    • 4:30 to 5:30

Tuesday September 12: 

  • Which Programs: General Training – ALL Programs
  • When: 6:30-8:00 PM (Arrive at 6:20)
  • Where: Hawrelak Park – Parking lot by the pedestrian bridge. Click HERE for directions
  • What: 
    • According to your Coaches/group leads
      • All are still working on “Acclimation Period”
        • Working on Warm-up routine
        • Ski walking/striding – so bring poles
        • Strength routines
  • Technique: Running/on foot
  • What to Bring:  Appropriate training clothes for the weather, running shoes, drinkbelt, striding poles, and some dry clothes to change into afterwards. Check the weather.
  • NOTE:
    • Always bring a change of clothes to change into after training!! You never know!

Wednesday September 13: 

  • Biathlon – At the Range
  • Adult Strength Training
    • Performance 104
    • 6:30 to 7:30
    • Bring INDOOR Shoes!!!
  • XC: Suggested training:
    • Frank McNamara Cross country race…
      • Click HERE for details!
      • OR
    • LSD – up to 2 hrs.
      • Run, bike, or roller ski
    • NOTE: LSD stands for Long, SLOW, Distance
      • This means you go slow, you can keep a conversation going the whole time, and you are NOT competing with your training partner to go as fast as you can!! Your HR monitor MUSt show that you are in Z1 the whole time!!

Thursday September 14: 

  • Who: AR 3-Day, YR, and YD+
  • What: Technique Thursday – SK Roller ski Technique 
    • Keillor Rd
    • 6:30 to 8:00
    • Push ups – “6” 😉

Friday September 15:

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

Saturday September 16: 

  • Who: All Programs
  • Where: Goldbar 
  • When: 09:00 am to 11:00 am
  • What: 
    • According to your Coaches/group leads
      • All are still working on “Acclimation Period”
        • Working on Warm-up routine
        • Ski walking/striding – so bring poles
        • Strength routines

Sunday September 17:

  • What: Self Directed Training
  • LSD Training up to 2 hrs
    • Bike, Roller Ski, or run 🙂

Training This Week: Sept 4 to Sept 10

The Season is Upon US!!!

The Fall/winter Season begins on Tuesday September 5 for XC (Biathlon are way ahead of us :-). Registration is now open 🙂 Check it out HERE!

NOTE: We are meeting at Goldbar on Tuesday – First day of regular training

This week…

Monday September 4:

  • Biathlon – Check with your coaches!!
  • XC – Performance 104 Strength Training – CANCELLED due to Labour Day!!!

Tuesday September 5: 

  • Which Programs: General Training – ALL Programs
  • When: 6:30-8:00 PM (Arrive at 6:20)
  • Where: Goldbar
  • What: 
    • Welcome (10-min)
    • In your groups:
    • Younglings (TA to YR)
      • Meet your coaches (10-min) and then
      • Go outside to “train” together (read: do some light running and then a soccer game) (60-min)
    • Adults – meet your coaches and Q&A session. (20-min)
      • Coaches give an overview of the Program
      • Order your ENSC swag (jackets, suits, etc)
    • Adults outside and do an intro workout (60-min)
  • Technique: Running
  • What to Bring:  Appropriate training clothes for the weather, running shoes, drinkbelt, and some dry clothes to change into afterwards. Check the weather.
  • NOTE:
    • Always bring a change of clothes to change into after training!! You never know!

Wednesday September 6: 

  • Biathlon – At the Range
  • Adult Strength Training
    • Performance 104
    • 6:30 to 7:30
    • Bring INDOOR Shoes!!!
  • XC: Suggested training:
    • Frank McNamara Cross country race…
      • Click HERE for details!
      • OR
    • LSD – up to 2 hrs.
      • Run, bike, or roller ski
    • NOTE: LSD stands for Long, SLOW, Distance
      • This means you go slow, you can keep a conversation going the whole time, and you are NOT competing with your training partner to go as fast as you can!! Your HR monitor MUSt show that you are in Z1 the whole time!!

Thursday September 7: 

  • Who: AR 3-Day, YR, YD+, and TA+
  • What: Technique Thursday – CL Roller ski Technique (we’ll try this again…Coach had to “bail” Thursday)
    • Keillor Rd
    • 6:30 to 8:00
    • Push ups – “10” 😉

Friday September 8: 

  • Some will be off to Jasper Super Camp
  • Recovery Day
    • Easy run/walk, some core, and light stretching.

Saturday September 9: 

  • Who: All Programs
  • Where: Goldbar 
  • When: 09:00 am to 11:00 am
  • What: 2-weeks of acclimation training.
    • According to your coach

Sunday September 10:

  • What: Self Directed Training
  • LSD Training up to 2 hrs
    • Bike, Roller Ski, or run 🙂

This Week: August 28 to September 3

Last Week of Summer Training

This is the last week of Summer Training. The Fall/winter Season begins on Tuesday September 5. Registration is now open 🙂 Check it out HERE!

NOTE: We are meeting at Edmonton Ski Hill on Tuesday…NOT Hawrelak!!

This coming weekend Pro cycling comes to Edmonton. The Tour of Alberta, with some of the world’s best riders, will be competing in and around Edmonton. Try to get out and watch! Click here for more info!!

This week…

Monday August 28:

  • Biathlon – At the Range. Check with your coaches!!
  • XC – Performance 104 Strength Training
    • 4:30 to 5:30!

Tuesday August 29: 

  • Which Programs: General Training
  • When: 6:30-8:00 PM
  • Where: Edmonton Ski Hill.
  • What: 
    • Warm-Up Routine
    • Ski-bounding – Up 50m/down 25m/up 50m/down 25m/ up50m…until you reach the top
    • Soccer Ball Core
    • Soccer!!!
  • Technique: Running
  • What to Bring: SKI striding poles!!! Appropriate training clothes for the weather, running shoes, drinkbelt, and some dry clothes to change into afterwards. Check the weather.
  • NOTE:
    • Always bring a change of clothes to change into after training!! You never know!

Wednesday August 30: 

  • Biathlon – At the Range
  • Adult Strength Training
    • Performance 104
    • 6:30 to 7:30
    • Bring INDOOR Shoes!!!
  • XC: Suggested training:
    • LSD – up to 2 hrs.
      • Run, bike, or roller ski
    • NOTE: LSD stands for Long, SLOW, Distance
      • This means you go slow, you can keep a conversation going the whole time, and you are NOT competing with your training partner to go as fast as you can!! Your HR monitor MUSt show that you are in Z1 the whole time!!

Thursday August 31: 

  • Technique Thursday – CL Technique (we’ll try this again…rained out last Thursday)
    • Keillor Rd
    • 6:30 to 8:00
    • Push ups – “10” 😉

Friday September 1: 

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

 

Saturday September 2: 

  • Adult Roller Skiing at Capilano – SK roller Skis.
    • 8:30 am to 10:00
  • Youth Adventure Saturday
    • Where: Goldbar Parking Lot…we will migrate to Rundle from there
    • When: 10:30 to 12:30 pm
    • What: CL Roller Ski
      • Warm UP (30 min)
      • 3-5x 10min Z3
      • Cool Down

Sunday September 3:

  • What: Self Directed training
  • LSD Training up to 2 hrs
    • Bike, Roller Ski, or run 🙂

Training This Week: August 21 to 27

Monday August 21:

  • Biathlon – At the Range. Check with your coaches!!
  • XC – Performance 104 Strength Training
    • 4:00 to 5:00! NOTE the TIME!!!

Tuesday August 22: 

  • Which Programs: General Training
  • When: 6:30-8:00 PM
  • Where: Hawrelak Park.
  • What: 
    • Warm-Up Routine
    • 2-3 x 8-min 30/30
    • Soccer Ball Core
    • Soccer!!!
  • Technique: Running
  • What to Bring: Appropriate training clothes for the weather, running shoes, drinkbelt, and some dry clothes to change into afterwards. Check the weather.
  • NOTE:
    • Always bring a change of clothes to change into after training!! You never know!

Wednesday August 23: 

  • Biathlon – At the Range
  • Adult Strength Training
    • Performance 104
    • 6:30 to 7:30
    • Bring INDOOR Shoes!!!
  • XC: Suggested training:
    • LSD – up to 2 hrs.
      • Run, bike, or roller ski
    • NOTE: LSD stands for Long, SLOW, Distance
      • This means you go slow, you can keep a conversation going the whole time, and you are NOT competing with your training partner to go as fast as you can!! Your HR monitor MUSt show that you are in Z1 the whole time!!

Thursday August 24: 

  • Technique Thursday – SK Technique
    • Keillor Rd
    • 6:30 to 8:00
    • Push ups – “10” 😉

Friday August 25: 

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

Saturday August 26: 

  • Adult Roller Skiing at Chickakoo – CL roller Skis (Yes!!). Click HERE for directions. We will meet at the corner of Range Road 13 and Township Rd. 534
    • 8:30 am to 10:00
  • Youth Adventure Saturday – Chickakoo Area, Stoney Plain
    • Where: Click HERE for directions. We will meet at the corner of Range Road 13 and Township Rd. 534
    • When: 10:00 to 2:30 pm
    • What: SK Roller Ski up to 7.5km
      • Warm UP (30 to 45min )
      • TT starts at 11:00 am
      • Cool Down
    • LUNCH
    • 1.5 hr run w/ski poles…includes ski striding technique
    • Where: Chickakoo Camp Ground. Click HERE for directions.
    • What to Bring: SK roller ski stuff and Definitely running shoes…and you will need to bring a lunch and snacks 🙂 And dress appropriately. Check the weather!!

Sunday August 27:

  • What: Self Directed training
  • LSD Training up to 2 hrs
    • Bike, Roller Ski, or run 🙂

Training This Week: August 14 to 20

Monday August 14:

  • Biathlon – At the Range. Check with your coaches!!
  • XC – Performance 104 Strength Training
    • 4:30 to 5:30!

Tuesday August 15: 

  • Which Programs: General Training
  • When: 6:30-8:00 PM
  • Where: Hawrelak Park.
  • What: 
    • Warm-Up Routine
    • Circuit Training
    • Core and “10” Pushups
    • Soccer!!!
  • Technique: Running
  • What to Bring: Appropriate training clothes for the weather, running shoes, drinkbelt, and some dry clothes to change into afterwards. Check the weather.
  • NOTE:
    • Always bring a change of clothes to change into after training!! You never know!

Wednesday August 16: 

  • Biathlon – At the Range
  • Adult Strength Training
    • Performance 104
    • 6:30 to 7:30
    • Bring INDOOR Shoes!!!
  • XC: Suggested training:
    • LSD – up to 2 hrs.
      • Run, bike, or roller ski
    • NOTE: LSD stands for Long, SLOW, Distance
      • This means you go slow, you can keep a conversation going the whole time, and you are NOT competing with your training partner to go as fast as you can!! Your HR monitor MUSt show that you are in Z1 the whole time!!

Thursday August 17: 

  • Training CANCELLED due to Canmore Intensity Camp
    • Pack and get ready for the Camp 🙂

Friday August 18: 

  • Recovery Day
    • Easy run/walk, some core, and light stretching.
  • Canmore Camp Intensity crew:
    • Meet at Tim Hortons (99 St and 34th Ave…Click HERE for directions)

Saturday August 19: 

  • Adult Roller Skiing  – SK Roller Skiing
    • 8:30 am to 10:00
    • Meet at Capilano (usual place)
      • Sean Rickard will be leading the Adult Group
  • Youth Adventure Saturday 
    • Cancelled due to Canmore Intensity Camp

Sunday August 20:

  • What: Self Directed training
  • LSD Training up to 2 hrs
    • Bike, Roller Ski, or run 🙂

Training This Week: August 7th to 13th

Monday August 7:

  • Biathlon – At the Range. Check with your coaches!!
  • XC – Performance 104 Strength Training
    • CANCELLED due to Heritage Day!

Tuesday August 8: 

  • Which Programs: General Training
  • When: 6:30-8:00 PM
  • Where: Hawrelak Park.
  • What: 
    • Warm-Up Routine
    • Stairs 🙂
    • Core and “10” Pushups
    • Soccer!!!
  • Technique: Running
  • What to Bring: Appropriate training clothes for the weather, running shoes, drinkbelt, and some dry clothes to change into afterwards. Check the weather.
  • NOTE:
    • Always bring a change of clothes to change into after training!! You never know!

Wednesday August 9: 

  • Biathlon – At the Range
  • Adult Strength Training
    • Performance 104
    • 6:30 to 7:30
    • Bring INDOOR Shoes!!!
  • XC: Suggested training:
    • LSD – up to 2 hrs.
      • Run, bike, or roller ski
    • NOTE: LSD stands for Long, SLOW, Distance
      • This means you go slow, you can keep a conversation going the whole time, and you are NOT competing with your training partner to go as fast as you can!! Your HR monitor MUSt show that you are in Z1 the whole time!!

Thursday August 10: 

  • When: 6:30 to 8:00 
  • What: Ski Specific Training!!
  • Where: Keilor Rd.
  • Technique: CLASSIC Roller Skiing
  • What to Bring: CL RS gear – check the weather 🙂

Friday August 11: 

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

Saturday August 12: 

  • Adult Roller Skiing  – CL Roller Skiing
    • 8:30 am to 10:00
    • Meet at Government House (Click HERE for directions)
  • Youth Adventure Saturday 
    • W/Up
    • Classic Roller Skiing
      • Z3 Training (3-5 x 8min w/3min R) 
    • Government House (Click HERE for directions)
    • Soccer 🙂

Sunday August 13:

  • What: Self Directed training
  • LSD Training up to 2 hrs
    • Bike, Roller Ski, or run 🙂

Training This Week: July 31 to August 6

General Summer Training

  • Mondays – Youth Strength Training at Performance 104 and Biathlon at the Range
  • Tuesdays – General Training
  • Wednesdays – Adult Strength Training at Performance 104 and Biathlon at the Range
  • Thursdays – Ski Specific Training
  • Saturdays – Adventure Saturdays, Adult Roller Skiing, and Biathlon at the Range

Monday July 31:

  • Biathlon – At the Range. Check with your coaches!!
  • XC – Performance 104 Strength Training
    • 4:30 to 5:30

Tuesday August 1: 

  • Which Programs: General Training
  • When: 6:30-8:00 PM
  • Where: Hawrelak Park.
  • What: 
    • Warm-Up Routine
    • Relays, Relays, Relays…we’re back and we will do some relays!
    • Core and “10” Pushups
    • Soccer!!!
  • Technique: Running
  • What to Bring: Appropriate training clothes for the weather, running shoes, drinkbelt, and some dry clothes to change into afterwards. Check the weather.
  • NOTE:
    • Always bring a change of clothes to change into after training!! You never know!

Wednesday August 2: 

  • Biathlon – At the Range
  • Adult Strength Training
    • Performance 104
    • 6:30 to 7:30
    • Bring INDOOR Shoes!!!
  • XC: Suggested training:
    • LSD – up to 2 hrs.
      • Run, bike, or roller ski
    • NOTE: LSD stands for Long, SLOW, Distance
      • This means you go slow, you can keep a conversation going the whole time, and you are NOT competing with your training partner to go as fast as you can!! Your HR monitor MUSt show that you are in Z1 the whole time!!

Thursday August 3: 

  • When: 6:30 to 8:00 
  • What: Ski Specific Training!!
  • Where: McKinnon Ravine
  • Technique: SKATE Roller Skiing
  • What to Bring: SK RS gear – check the weather 🙂

Friday August 4: 

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

Saturday August 5: 

  • Adult Roller Skiing  – SK Roller Skiing
    • 8:30 am to 10:00
    • Meet in Capilano
  • Youth Adventure Saturday 
    • W/Up
    • Skate Roller Skiing 
    • Goldbar Pavilion
    • Soccer 🙂

Sunday August 6:

  • What: Self Directed training
  • LSD Training up to 2 hrs
    • Bike, Roller Ski, or run 🙂

Training This Week: July 10 to 16

General Summer Training

  • Mondays – Youth Strength Training at Performance 104 and Biathlon at the Range
  • Tuesdays – General Training
  • Wednesdays – Adult Strength Training at Performance 104 and Biathlon at the Range
  • Thursdays – Ski Specific Training
  • Saturdays – Adventure Saturdays, Adult Roller Skiing and Biathlon at the Range

Highlights Coming UP:

  • Pole, Pedal, Pound – Saturday July 15
  • Jasper Camp – July 17 to July 21

Monday July 10:

  • Biathlon – At the Range. Check with your coaches!!
  • XC – Performance 104 Strength Training
    • 4:30 to 5:30

Tuesday July 11: 

  • Which Programs: General Training
  • When: 6:30-8:00 PM
  • Where: Hawrelak Park.
  • What: 
    • Warm-Up Routine
    • Relays, Relays, Relays
    • Core and “8” Pushups
    • Soccer!!!
  • Technique: Running
  • What to Bring: Appropriate training clothes for the weather, running shoes, drinkbelt, and some dry clothes to change into afterwards. Check the weather.
  • NOTE:
    • Always bring a change of clothes to change into after training!! You never know!

Wednesday July 12: 

  • Biathlon – At the Range
  • Adult Strength Training
    • Performance 104
    • 6:30 to 7:30
    • Bring INDOOR Shoes!!!
  • XC: Suggested training:
    • LSD – up to 2 hrs.
      • Run, bike, or roller ski
    • NOTE: LSD stands for Long, SLOW, Distance
      • This means you go slow, you can keep a conversation going the whole time, and you are NOT competing with your training partner to go as fast as you can!! Your HR monitor MUSt show that you are in Z1 the whole time!!

Thursday July 13: 

  • When: 6:30 to 8:00 
  • What: Ski Specific Training!!
  • Where: McKinnon Ravine
  • Technique: CLASSIC Roller Skiing
  • What to Bring: SK RS gear – check the weather 🙂

Friday July 14: 

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

Saturday July 15: 

  • Adult Roller Skiing  – CL roller Skis
    • 8:30 am to 10:00
    • Meet in Capilano
  • Youth Adventure Saturday 
    • W/Up
    • Pole, Pedal, Pound 
    • Location TBD
    • Soccer 🙂

Sunday July 16:

  • What: Self Directed training
  • LSD Training up to 2 hrs
    • Bike, Roller Ski, or run 🙂
  • Those going to Jasper…will be packing and getting ready 🙂

Training This Week: July 3 to July 8

General Summer Training

  • Mondays – Youth Strength Training at Performance 104 and Biathlon at the Range
  • Tuesdays – General Training
  • Wednesdays – Adult Strength Training at Performance 104 and Biathlon at the Range
  • Thursdays – Ski Specific Training
  • Saturdays – Adventure Saturdays, Adult Roller Skiing and Biathlon at the Range

Highlights This Week:

Monday July 3:

  • Biathlon – At the Range. Check with your coaches!!
  • XC – NO STRENGTH TRAINING this Monday!!

Tuesday July 4: 

  • Which Programs: General Training
  • When: 6:30-8:00 PM
  • Where: Hawrelak Park.
  • What: 
    • Warm-Up Routine
    • Circuit Training
    • Core w/SpiderMan and other Pushups
    • Soccer!!!
  • Technique: Running
  • What to Bring: Appropriate training clothes for the weather, running shoes, drinkbelt, and some dry clothes to change into afterwards. Check the weather.
  • NOTE:
    • Always bring a change of clothes to change into after training!! You never know!

Wednesday July 5: 

  • Biathlon – At the Range
  • Adult Strength Training
    • Performance 104
    • 6:30 to 7:30
    • Bring INDOOR Shoes!!!
  • XC: Suggested training:
    • LSD – up to 2 hrs.
      • Run, bike, or roller ski
    • NOTE: LSD stands for Long, SLOW, Distance
      • This means you go slow, you can keep a conversation going the whole time, and you are NOT competing with your training partner to go as fast as you can!! Your HR monitor MUSt show that you are in Z1 the whole time!!

Thursday July 6: 

  • When: 6:30 to 8:00 
  • What: Ski Specific Training!!
  • Where: McKinnon Ravine
  • Technique: CLASSIC Roller Skiing
  • What to Bring: CL RS gear – check the weather 🙂

Friday July 7: 

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

Saturday July 1: 

  • Adult Roller Skiing  – CL roller Skis
    • 8:30 am to 10:00
    • Meet in Capilano
  • Youth Adventure Saturday 
    • W/Up
    • Obstacle Course
    • Soccer 🙂

Sunday July 8:

  • What: Self Directed training
  • LSD Training up to 2 hrs
    • Bike, Roller Ski, or run 🙂
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