Training This Week

Here you will find Cross Country and Biathlon training schedules for the coming week.

Archives from our old coaches blog site can be linked to HERE

Training This Week: September 18 to 24

Posted on
September 17, 2017 by

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 🙂