Categories > Training This Week

Training This Week: November 20 to November 26

Week # 12 of 2017-18

  • NOTE: We have changed the start time to 10:00 am to 12 noon on Saturdays!!
  • Hinton Loppet (Hinton Nordic Centre)
  • *Snow Making is Under Way !!!!*
  • Skiing is good at Capilano and Goldbar and there will be a classic track set this week ūüôā
  • Skiing is very good at SWC

Coming Up:

  • Hinton Loppet – November 25
  • Calforex Cup – Canmore – November 25-26
  • AB Cup 1/2 December 2&3
  • AB Cup 3/4 December 16-17 – Edmonton (SWC)

Monday November 20:

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

Tuesday November 21:

  • Which Programs:¬†General Training – ALL Programs
  • When:¬†6:30-8:00 PM (Arrive at 6:20)
  • Where:
    • Goldbar
  • What:¬†
    • According to your Coaches/group leads
  • Technique:
    • CL skiing
  • What to Bring:¬†¬†Appropriate training clothes for the weather, CL ski stuff, 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 November 22: 

  • XC – YR’s
    • 6:00 pm to 7:30 pm
    • Goldbar/Capilano
    • SK ski Intensity
    • W/Up – 20min
    • Short Sprints (6-8 2-ups)
    • 3-4 x 6min (30s Z4/15s Z1 x 8) w/3min R
    • Cool Down
  • Biathlon¬†– At the Range
  • Adult Strength Training
    • Performance 104
    • 7:00 to 8:00 PM
    • Bring INDOOR Shoes!!!

Thursday November 23:

  • Who: AR 3-Day, and YD+ and YR’s
  • What: Technique Thursday – CL ski Technique
    • GOLDBAR/Capilano
    • 6:30 to 8:00

Friday November 24:

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

Saturday November 25

  • Who: All Programs (Except YR’s –¬†Hinton)
  • Where:¬†Goldbar¬†
  • When:¬†10:00 am to 12:00 noon
  • What:¬†
    • According to your Coaches
    • CL Ski Intensity (may change due to weather or conditions…stay tuned)

Sunday November 26:

  • What:¬†Self Directed Training
  • LSD Training up to 2.5 hrs
    • Ski!! Maybe at SWC?

Training This Week: November 13 to November 19

Week # 11 of 2017-18

  • NOTE: We are changing the start time to 10:00 am to 12 noon this Saturday!!
  • First Flakes Loppet at Capilano on Saturday
  • *Snow Making is Under Way !!!!*
  • Skiing is good at Capilano and Goldbar
  • Skiing is very good at SWC

Coming Up:

  • First Flakes Loppet – November 18
  • Hinton Loppet – November 25
  • Calforex Cup – Canmore – November 25-26
  • AB Cup 1/2 December 2&3
  • AB Cup 3/4 December 16-17 – Edmonton (SWC)

Monday November 13:

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

Tuesday November 14:

  • Which Programs:¬†General Training – ALL Programs
  • When:¬†6:30-8:00 PM (Arrive at 6:20)
  • Where:
    • Goldbar
  • What:¬†
    • According to your Coaches/group leads
  • Technique:
    • SK skiing
  • What to Bring:¬†¬†Appropriate training clothes for the weather, SK ski stuff, 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 November 15: 

  • XC – YR’s
    • 6:00 pm to 7:30 pm
    • Goldbar/Capilano
    • Classic ski Intensity
    • W/Up – 20min
    • Short Sprints (8-10 2-ups)
    • 3-4 x 4min Z4 w/2min R
    • Cool Down
  • Biathlon¬†– At the Range
  • Adult Strength Training
    • Performance 104
    • 7:00 to 8:00 PM
    • Bring INDOOR Shoes!!!

Thursday November 16:

  • Who: AR 3-Day, and YD+ and YR’s
  • What: Technique Thursday – SK ski Technique
    • GOLDBAR/Capilano
    • 6:30 to 8:00

Friday November 17:

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

Saturday November 18: First Flakes Loppet

  • Who: All Programs¬†
  • Where:¬†Goldbar¬†
  • When:¬†10:00 am to 12:00 noon
  • What:¬†
    • First Flakes Loppet
    • Loppet Starts at 11:00 am
      • 1km
      • 2.5km
      • 5km
      • 10km
    • Fee:
      • 1km and 2.5km – $5
      • 5km and 10km $10
      • Bring a BAKED GOODIE and fee is half price ūüôā

Sunday November 19:

  • What:¬†Self Directed Training
  • LSD Training up to 2.5 hrs
    • Ski!! Maybe at SWC?

Training This Week: November 6 to November 12

Week # 10 of 2017-18

It Gets Dark Quite Early NOW!

  • We are skiing!! And this much earlier than, likely, ever before. There is enough snow to ski both at Goldbar and Capilano but not enough yet to set a track. And not quite enough snow to guarantee that you bestride skis will remain unscathed…so, if you have rock skis, I would use those!!
  • Orange T-SHIRTS $10
    • We have an assortment of Nice ORANGE T-shirts…you want to be seen, we want you to be recognized as an ENSC skier. A perfect match. We will be selling these at training this week…YES, just $10 ūüôā

Coming Up:

  • Orange T-shirts NOW available in youth and small sizes – $10
  • Lake Louise On-Snow Camp ¬†– November 10-12 – still time to register!!
  • First Flakes Loppet – November 18
  • Hinton Loppet – November 25
  • AB Cup 1/2 December 2&3

Monday November 6:

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

Tuesday November 7:

  • Which Programs:¬†General Training – ALL Programs
  • When:¬†6:30-8:00 PM (Arrive at 6:20)
  • Where:
    • Goldbar
  • What:¬†
    • According to your Coaches/group leads
  • Technique:
    • SK skiing
  • What to Bring:¬†¬†Appropriate training clothes for the weather, SK ski stuff, 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 November 8: 

  • XC – YR’s
    • 6:00 pm to 7:30 pm
    • Goldbar
    • Skate ski Intensity
    • W/Up – 20min
    • Short Sprints
    • 3-4 x 8min Z4 (8 x 30s Z4/30 s Z1 w/3min rest)
    • Cool Down
  • Biathlon¬†– At the Range
  • Adult Strength Training
    • Performance 104
    • 7:00 to 8:00 PM
    • Bring INDOOR Shoes!!!

Thursday November 9:

  • NO training¬†for those travelling to Lake Louise…stay home and pack ūüôā
  • Who: AR 3-Day, and YD+ and YR’s
  • What: Technique Thursday – SK ski Technique¬†
    • GOLDBAR
    • 6:30 to 8:00

Friday November 10:

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

Saturday¬†November 11: Remembrance Day…Lest We Forget!

  • Who: All Programs (Those NOT in Lake Louise)
  • Where:¬†Goldbar¬†
  • When:¬†09:00 am to 11:00 am
  • What:¬†
    • According to your Coaches/group leads

Sunday November 12:

  • What:¬†Self Directed Training
  • LSD Training up to 2.5 hrs
    • Ski or run ūüôā

Training This Week: October 30 to November 5

Week # 9 of 2017-18

It Gets Dark Quite Early NOW!

  • It’s still light when we start training but it is quite dark when we are done. Please remember to wear reflective material with your bright coloured clothing AND replace the battery (or re-charge) in your head lamps!! Winter is Coming…!!
  • Those Roller Skiing:¬†
    • Wear a bright ORANGE t-shirt AND the following:
      • White and Red lights affixed to your helmet
        • White flashing on the front
        • Red flashing on the back
  • Orange T-SHIRTS $10
    • We have an assortment of Nice ORANGE T-shirts…you want to be seen, we want you to be recognized as an ENSC skier. A perfect match. We will be selling these at training this week…YES, just $10 ūüôā

Coming Up:

  • Orange T-shirts NOW available in youth and small sizes – $10
  • ENSC Ski Swap – Sunday November 5
  • Lake Louise On-Snow Camp ¬†– November 10-12
  • First Flakes Loppet – November 18
  • Hinton Loppet – November 25
  • AB Cup 1/2 December 2&3

Monday October 30:

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

Tuesday October 31: Halloween

  • Which Programs:¬†General Training – ALL Programs EXCEPT TA’s…TA’s will be Trick or Treating!!
  • When:¬†6:30-8:00 PM (Arrive at 6:20)
  • Where:
    • Goldbar
  • What:¬†
    • According to your Coaches/group leads
  • 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 November 1: 

  • XC – YR’s
    • 6:00 pm to 7:30 pm
    • Hawrelak Park (Meet at parking Lot by the Pedestrian Bridge)
    • Running Intensity
    • W/Up – 20min
    • Spenst w/poles (7x10s w 90s active rest)
    • 3-4 x 8min Z4 (8 x 30s Z4/30 s Z1 w/3min rest)
    • Cool Down
  • Biathlon¬†– At the Range
  • Adult Strength Training
    • Performance 104
    • 7:00 to 8:00 PM
    • Bring INDOOR Shoes!!!

Thursday November 2

  • Who: AR 3-Day, and YD+ and YR’s
    • Wear clothing to be seen, including flashing lights on your helmet!! (see below)
  • What: Technique Thursday – SK¬†Roller ski Technique¬†
    • GOLDBAR parking lot
    • 6:30 to 8:00
    • Wear a bright ORANGE t-shirt or orange ENSC reflective vest AND the following:
      • White and Red lights affixed to your helmet
        • White flashing on the front
        • Red flashing on the back

Friday November 3:

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

Saturday November 4: 

  • Who: All Programs¬†
  • Where:¬†Goldbar¬†
  • When:¬†09:00 am to 11:00 am
  • What:¬†
    • According to your Coaches/group leads
  • Coach Session
    • 11:30 to 1:30
    • Goldbar
    • Bring Roller skis and striding poles

Sunday November 5:

  • ENSC¬†Ski Swap
    • Goldstick
    • 11:00 am to 3:30 pm
  • What:¬†Self Directed Training
  • LSD Training up to 2.5 hrs
    • Bike, Roller Ski, or run ūüôā

Training This Week: October 23 to October 29

Week # 8 of 2017-18

It Gets Dark Quite Early NOW!

  • It’s still light when we start training but it is quite dark when we are done. Please remember to wear reflective material with your bright coloured clothing AND replace the battery (or re-charge) in your head lamps!! Winter is Coming…!!
  • Those Roller Skiing:¬†
    • Wear a bright ORANGE t-shirt AND the following:
      • White and Red lights affixed to your helmet
        • White flashing on the front
        • Red flashing on the back
  • Orange T-SHIRTS $10
    • We have an assortment of Nice ORANGE T-shirts…you want to be seen, we want you to be recognized as an ENSC skier. A perfect match. We will be selling these at training this week…YES, just $10 ūüôā

Coming Up:

  • Orange T-shirts NOW available in youth and small sizes – $10
  • Frozen Thunder – October 27-29
  • Halloween Scare “O” – Orienteering Event on Tuesday Oct 31. (STAY TUNED – this may change)
  • Lake Louise On-Snow Camp ¬†– November 10-12
  • First Flakes Loppet – November 18
  • Hinton Loppet – November 25
  • AB Cup 1/2 December 2&3

Monday October 23:

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

Tuesday October 24: 

  • Which Programs:¬†General Training – ALL Programs
  • When:¬†6:30-8:00 PM (Arrive at 6:20)
  • Where:
    • Goldbar
  • What:¬†
    • According to your Coaches/group leads
  • 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 October 25: 

  • XC – YR’s
    • 6:00 pm to 7:30 pm
    • Meet at the Edmonton Zoo Parking Lot
    • CL RS Intensity
    • W/Up – 20min
    • 4-6 x 5min Z4 w/equal rest
    • Cool Down
  • Biathlon¬†– At the Range
  • Adult Strength Training
    • Performance 104
    • 7:00 to 8:00 PM
    • Bring INDOOR Shoes!!!

Thursday October 26: YR’s Getting ready for Frozen Thunder

  • Who: AR 3-Day, and YD+¬†
    • Wear clothing to be seen, including flashing lights on your helmet!! (see below)
  • What: Technique Thursday – SK¬†Roller ski Technique¬†
    • GOLDBAR parking lot – Note the change in venue!!!
    • 6:30 to 8:00
    • Wear a bright ORANGE t-shirt AND the following:
      • White and Red lights affixed to your helmet
        • White flashing on the front
        • Red flashing on the back

Friday October 27:

  • YR’s to Canmore and Frozen Thunder
  • Recovery Day
    • Easy run/walk, some core, and light stretching.

Saturday October 28: 

  • Who: All Programs¬†
  • Where:¬†Goldbar¬†
  • When:¬†09:00 am to 11:00 am
  • What:¬†
    • According to your Coaches/group leads

Sunday October 29:

  • What:¬†Self Directed Training
  • LSD Training up to 2.5 hrs
    • Bike, Roller Ski, or run ūüôā

Training This Week: October 16 to October 22

Week # 7 of 2017-18

Days are now officially Shorter!

  • It’s still light when we start training but it is quite dark when we are done. Please remember to wear reflective material with your bright coloured clothing AND replace the battery (or re-charge) in your head lamps!! Winter is Coming…!!
  • Those Roller Skiing:¬†
    • Wear a bright ORANGE t-shirt AND the following:
      • White and Red lights affixed to your helmet
        • White flashing on the front
        • Red flashing on the back

Coming Up:

  • Track’n Trail Running Series #2 – Tuesday Oct 17
  • Orange T-shirts NOW available in youth and small sizes – $10
  • Frozen Thunder – October 27-29
  • Halloween Scare “O” – Orienteering Event on Tuesday Oct 31. (STAY TUNED – this may change)
  • Lake Louise On-Snow Camp ¬†– November 10-12
  • First Flakes Loppet – November 18
  • Hinton Loppet – November 25
  • AB Cup 1/2 December 2&3

Monday October 16:

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

Tuesday October 17: 

  • Which Programs:¬†General Training – ALL Programs
  • When:¬†6:30-8:00 PM (Arrive at 6:20)
  • Where:¬†Goldbar – All are encouraged to do the Track’n Trail XC run
    • The actual race will take place at Capilano and it starts at 6:30 pm. Arrive early if you plan to race…
    • Click HERE for more details. Actual race registration can be done at ZONE4
  • What:¬†
    • According to your Coaches/group leads
  • 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 October 18: 

  • Biathlon¬†– At the Range
  • Adult Strength Training
    • Performance 104
    • 7:00 to 8:00 PM
    • Bring INDOOR Shoes!!!
  • XC: Suggested training:
    • Frank McNamara Cross country race… Hawrelak Park¬†6:00pm (Last one of the season)
      • 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 remember: you are NOT competing with your training partner to go as fast as you can (not yet :-))!! Your HR monitor MUST show that you are in Z1 the whole time!!

Thursday October 19:

  • Who: AR 3-Day, and YD+, and YR’s¬†
    • Wear clothing to be seen, including flashing lights on your helmet!! (see below)
  • What: Technique Thursday – SK¬†Roller ski Technique¬†
    • GOLDBAR parking lot – Note the change in venue!!!
    • 6:30 to 8:00
    • Wear a bright ORANGE t-shirt AND the following:
      • White and Red lights affixed to your helmet
        • White flashing on the front
        • Red flashing on the back
    • Push ups – “7” ūüėČ

Friday October 20:

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

Saturday October 21: 

  • Who: All Programs¬†
  • Where:¬†Goldbar¬†
  • When:¬†09:00 am to 11:00 am
  • What:¬†
    • According to your Coaches/group leads

Sunday October 22:

  • What:¬†Self Directed Training
  • LSD Training up to 2.5 hrs
    • Bike, Roller Ski, or run ūüôā

Training This Week: October 9 to October 15

Week # 6 of 2017-18

Days are DEFINITELY Getting Shorter!

  • It’s still light when we start training but it is quite dark when we are done. Please bring out the reflective wear AND replace the battery in your head lamps!! Winter is Coming…!!

Events Coming Up:

  • Optional northern Alberta training camp – October 13 to 15 Click HERE to register.
  • Frozen Thunder – October 27-29
  • Halloween Scare “O” – Orienteering Event on Tuesday Oct 31. (STAY TUNED – this may change)
  • Lake Louise On-Snow Camp ¬†– November 10-12

Monday October 9:

  • Biathlon¬†– Check with your coaches!!
  • XC¬†–¬†Performance 104 Strength Training
    • NO STRENGTH on Monday

Tuesday October 10: 

  • 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
  • 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 October 11: 

  • 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… Saskatchewan Drive & 74th Ave
      • 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 remember: you are NOT competing with your training partner to go as fast as you can (not yet :-))!! Your HR monitor MUST show that you are in Z1 the whole time!!

Thursday October 12: (Likely LAST time at Keilor Rd because of the dark!!)

  • Who: AR 3-Day, and YD+, and YR’s¬†
  • What: Technique Thursday – SK¬†Roller ski Technique¬†
    • Keillor Rd
    • 6:30 to 8:00
    • Wear a bright ORANGE t-shirt AND the following:
      • White and Red lights affixed to your helmet
        • White flashing on the front
        • Red flashing on the back
    • Push ups – “7” ūüėČ

Friday October 13:

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

Saturday October 14: 

  • Who: All Programs¬†
  • Where:¬†Goldbar¬†
  • When:¬†09:00 am to 11:00 am
  • What:¬†
    • According to your Coaches/group leads

Sunday October 15:

  • What:¬†Self Directed Training
  • LSD Training up to 2.5 hrs
    • Bike, Roller Ski, or run ūüôā

Training This Week: October 2 to October 8

Week # 5 of 2017-18

If you haven’t registered for an¬†ENSC program yet, you can still do so¬†HERE! But time is running out!!!

Days are Getting Shorter!

  • It’s still light when we start training but it is quite dark when we are done. Please bring out the reflective wear AND replace the battery in your head lamps!! Winter is Coming…!!

Events Coming Up:

  • Thanksgiving – Monday October 9
  • Frozen Thunder – October 27-29
  • Halloween Scare “O” – Orienteering Event on Tuesday Oct 31.
  • Lake Louise On-Snow Camp ¬†– November 10-12

Monday October 2:

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

Tuesday October 3: 

  • 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
  • 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 October 4: 

  • 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… McNally (Forest Heights Park)
      • 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 remember: you are NOT competing with your training partner to go as fast as you can (not yet :-))!! Your HR monitor MUST show that you are in Z1 the whole time!!

Thursday October 5: 

  • Who: AR 3-Day, and YD+, and YR’s¬†
  • What: Technique Thursday – SK¬†Roller ski Technique¬†
    • Keillor Rd
    • 6:30 to 8:00
    • Wear a bright ORANGE t-shirt AND the following:
      • White and Red lights affixed to your helmet
        • White flashing on the front
        • Red flashing on the back
    • Push ups – “7” ūüėČ

Friday October 6:

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

Saturday October 7: 

  • Who: All Programs¬†
  • Where:¬†Goldbar¬†
  • When:¬†09:00 am to 11:00 am
  • What:¬†
    • According to your Coaches/group leads

Sunday October 8:

  • What:¬†Self Directed Training
  • LSD Training up to 2.5 hrs
    • Bike, Roller Ski, or run ūüôā

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! ūüôā

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” ūüėČ

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 ūüôā

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 ūüôā Check it out HERE!

NOTE: We are meeting at Goldbar on Tuesday РFirst 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” ūüėČ

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 ūüôā
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