Categories > Training This Week

Training This Week: March 19 to 25

Week #29 of 2017-18

Coming Up:

  • Last week of formal training!!
  • Skate Skiing this Week?
    • Skiing still looks good for this week ūüôā

Monday March 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 ūüôā If you raced, then Monday is a good day to take off completely…you deserved it:-)
  • Biathlon:¬†No formal practice this evening.

Tuesday march 20: Last Formal Practice for TA, YD, and YR. Adults stay Tuned.

  • Who: All Programs – BRING A TREAT FOR AFTER PRACTICE!
  • Where:¬†Goldbar
  • When:¬†6:30 pm to 8:00 pm
  • What:¬†
    • ¬†Coach Driven
  • Technique:¬†Skate Technique

Wednesday March 21: 

  • Biathlon: NO FORMAL TRAINING – STAY TUNED
  • XC – No formal training – CANCELLED

Thursday¬†March 22: All Masters (Adults) are invited to come out ūüôā

  • Who: YR’s, AR’s, and YD’s
  • Where:¬†Goldbar
  • When:¬†6:30 pm to 8:00 pm
  • What:¬†
    • ¬†Optional Technique and “just go for a ski” training
  • Technique:¬†Skate

Friday March 23:

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

Saturday March 24: NO FORMAL TRAINING but coaches will be in attendance and will take groups out РSNOW DEPENDENT

  • Who: All Programs
  • Where: SWC? – STAY TUNED
  • When: 10:00 am to 12 noon
  • Technique: Skate (LIKELY)
  • What: TECHNIQUE oriented
    • Coach driven

Sunday March 25:

  • Self directed training. Long Slow Distance (LSD) at SWC ūüôā

Training This Week: March 12 to 18

Week #28 of 2017-18

Coming Up:

  • Skate Skiing this Week?
    • Greetings from Thunder Bay! Will Rickard, Sarah Hanstock, Abby Brown, Daniel Brisson, Erin Bennett, and Jacob Seubert, along with Sean Rickard and I (Ulf) are in T-Bay for the National XC Championships. They (we I suppose) are enjoying mid-winter like conditions skiing on perfectly groomed natural snow with temperatures just below 0C :-). I will give updates as they happen. Check the Blog or Zone4 for results.
    • Looking at the long range forecast for Edmonton it appears that the snow will stay, as temperatures only rise slightly above the freezing mark. Not sure if classic or skating is the best option so will leave that up to the coaches who are “on the ground” to decide.
  • March 10-17 – National XC Championships – Thunder Bay ON.

Monday March 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 ūüôā 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 march 13:

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

Wednesday March 14: 

  • Biathlon: Training at the Range – 6:30 to 8:00 pm
  • XC – No formal training

Thursday March 15:

  • Who: 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 March 16:

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

Saturday March 17:

  • Who: All Programs
  • Where: Goldbar
  • When: 10:00 am to 12 noon
  • Technique: Skate (but may be changed to Classic – stay tuned)
  • What: Intensity
    • Coach driven

Sunday March 18:

  • Self directed training. Long Slow Distance (LSD)

Training This Week: March 5 to 11

Week #27 of 2017-18

Coming Up:

  • Classic Skiing this Week
    • The forecast is for below 0C temperatures all week and we have lots of snow. A perfect combination for good classic skiing. As such we’ll classic ski during the week but maybe switch to skate on the weekend if it warms up. Stay tuned.
  • March 10-17 – National XC Championships – Thunder Bay ON.

Monday March 5:

  • 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 ūüôā 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 march 6:

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

Wednesday March 7: 

  • Biathlon: Training at the Range – 6:30 to 8:00 pm
  • XC – Intensity Training at Goldbar
    • Warm Up: 5/5/5
    • Sprints – 10x 8s w/52 s R
    • Pyramid up Esso Hill
      • 2x to the top
      • 2x to the junction
      • 2x just past the first steep part
      • 2x 15s
      • Cool Down

Thursday March 8:

  • Who: 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 9:

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

Saturday March 10:

  • Who: All Programs
  • Where: Goldbar
  • When: 10:00 am to 12 noon
  • Technique: Classic (but may be changed to Skate – stay tuned)
  • What: Intensity
    • Coach driven

Sunday March 11:

  • Self directed training. Long Slow Distance (LSD)

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 ūüôā 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)

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 ūüôā
  • 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)

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 ūüôā
  • 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)

Training This Week: February 5 to February 11

Week #23 of 2017-18

Coming Up:

  • February 7 –¬†ZiZU Optics Night Race #2 – ENSC Championships
  • February 10 – Canadian Birkie
  • February 11 – Birkie Sunday – Short Races, Inner City Sprints, and Ski Festival
  • February 16-18 – Alberta Winter Games (AWG) – Ft. Mc Murray
  • February 17 – Ole Uffda Loppet – Click HERE to register and for more info
  • February 25 – Cookie Race – Kananaskis
  • February 26 – AB Cup 7 – Canmore

Monday February 5:

  • 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 ūüôā
  • Biathlon: Training at the Range? Might be cancelled for those who raced on the weekend.

Tuesday February 6:

  • Who: All Programs
  • Where:¬†Goldbar
  • When:¬†6:30 pm to 8:00 pm
  • What:¬†
    • ¬†Mostly Intensity but Coach Driven
  • Technique:¬†Classic (Prep for Birkie)

Wednesday February 7: ZiZU Optics Night Race #2 

  • Biathlon: Training at the Range – 6:30 to 8:00 pm
  • XC – Night Race
    • 1.5km, 3.75km, and 7.5km
    • Registration: 6:00 pm to 6:45
    • Races Start at 7:00 pm
    • Interval Start (30s)
    • Technique: Classic

Thursday February 8:

  • 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 9: 

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

Saturday February 3: Canadian Birkebeiner

  • Who: All Programs Cancelled for¬†the Birkie
  • Click HERE to register and for more info. Registration closes on February 9
  • If you aren’t racing consider volunteering!

Sunday February 4: Sunday Birkie

  • Click HERE to register and for more info.

Training This Week: January 29 to February 4

Week #22 of 2017-18

Coming Up:

  • January 31 –¬†ZiZU Optics Night Race #2 (POSTPONED to Wednesday February 7)
  • February 3 – Athabasca Loppet
  • February 4 – Devon Loppet
  • February 4 – Tawatinaw Loppet
  • February 7 –¬†ZiZU Optics Night Race #2 – ENSC Championships
  • February 10 – Canadian Birkie
  • February 11 – Birkie in the City or Birkie Sunday – Short Races, Inner City Sprints, and Ski Festival
  • February 16-18 – Alberta Winter Games (AWG) – Ft. Mc Murray
  • February 25 – Cookie Race – Kananaskis
  • February 26 – AB Cup 7 – Canmore

Monday January 29:

  • 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 ūüôā
  • Biathlon: Training at the Range? Might be cancelled for those who raced on the weekend.

Tuesday January 30:

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

Wednesday January 31: ZiZU Optics Night Race #2 РPOSTPONED to Feb 7 

  • Biathlon: Training at the Range – 6:30 to 8:00 pm
  • XC – YR’s
    • Fartlek/
    • Technique: Classic

Thursday February 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 February 2:

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

Saturday February 3: Athabasca Loppet (SK)

  • Who: All Programs
  • Where:¬†Goldbar
  • When:¬†10:00 am to 12 noon
  • What:¬†
    • ¬†Intensity – Coach Driven
  • Technique: Classic

Sunday February 4: Tawatinaw Loppet (SK) or Devon Loppet (CL)

  • No Formal Training
  • What:¬†LSD – Personal Distance Challenge – a good day to go for a long ski!
  • Time: You decide

Training This Week: January 22nd to 28th

Week #21 of 2017-18

Coming Up:

  • Saturday and Sunday January 27/28 – Calforex Cup #3 and #4 – Volunteers needed!
  • January 31 –¬†ZiZU Optics Night Race #2
  • February 3 – Athabasca Loppet
  • February 4 – Devon Loppet
  • February 4 – Tawatinaw Loppet
  • February 10 – Canadian Birkie
  • February 11 – Birkie in the City or Birkie Sunday – Short Races, Inner City Sprints, and Ski Festival
  • February 16-18 – Alberta Winter Games (AWG) – Ft. Mc Murray
  • February 25 – Cookie Race – Kananaskis
  • February 26 – AB Cup 7 – Canmore

Monday January 22:

  • 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 ūüôā
  • Biathlon: Training at the Range

Tuesday January 23:

  • Who: All Programs
  • Where:¬†Goldbar
  • When:¬†6:30 pm to 8:00 pm
  • What:¬†
    • ¬†Mostly Intensity but Coach Driven
  • Technique:¬†Classic – we’ll try for classic but stay tuned!!

Wednesday January 24:

  • Biathlon: Training at the Range – 6:30 to 8:00 pm
  • XC – YR’s
    • Fartlek/
    • Technique: TBD

Thursday January 25:

  • Who: 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 January 26:

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

Saturday January 27:

  • Who: All Programs
  • Where:¬†Goldbar
  • When:¬†10:00 am to 12 noon
  • What:¬†
    • ¬†Intensity – Coach Driven
  • Technique: Classic (May change if conditions warrant)

Sunday January 28:

  • No Formal Training
  • What:¬†LSD – Personal Distance Challenge – a good day to go for a long ski!
  • Time: You decide

Training This Week: Monday January 15 to Sunday January 21

Week #20 of 2017-18

Coming Up:

  • Friday January 19 to Sunday January 21 –¬†Westerns/AB Cup 5&6
  • Saturday and Sunday January 27/28 – Calforex Cup #3 and #4 – Volunteers needed!
  • January 31 –¬†ZiZU Optics Night Race #2
  • February 3 – Athabasca Loppet
  • February 4 – Devon Loppet
  • February 4 – Tawatinaw Loppet
  • February 10 – Canadian Birkie
  • February 11 – Birkie in the City or Birkie Sunday – Short Races, Inner City Sprints, and Ski Festival

Monday January 15:

  • 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 ūüôā
  • Biathlon: Training at the Range

Tuesday January 16:

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

Wednesday January 17:

  • Biathlon: Training at the Range – 6:30 to 8:00 pm
  • XC – YR’s
    • No Formal Training – Get ready for Westerns!!

Thursday January 18:

  • Who: 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 January 19:

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

Saturday January 20:

  • Who: All Programs
  • Where:¬†Goldbar
  • When:¬†10:00 am to 12 noon
  • What:¬†
    • ¬†Intensity – Coach Driven
  • Technique: Classic

Sunday January 21:

  • No Formal Training
  • What:¬†LSD – Personal Distance Challenge – a good day to go for a long ski!
  • Time: You decide
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