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training This Week: June 11 to 17

Week #7 of 2018-19

Coming Up:

  • Week #4 of the Build Phase – we are now heavy into some “serious” training ūüôā
  • Tuesday we are classic roller skiing at McKinnon Ravine!!!
  • Thursday we are at the Edmonton Ski Hill (Cloverdale Hill)
  • Saturday we are at Keilor Road.

Monday June 11:

  • XC: Adult Strength at Performance 104
    • Starts at 6:30pm

Tuesday June 12:

  • Who: Summer Training Athletes
  • Where:¬†MacKinnon Ravine – Back parking lot – Click HERE for directions
  • When:¬†6:30 pm to 8:00 pm
  • What:¬†
    • ¬†Coach Driven ¬†– Continuing ¬†Build Phase of Training
      • Fartlek Intensity on CLASSIC roller Skis
  • Technique:¬†Roller Skiing – so bring CLASSIC RS gear and running shoes!

Wednesday June 13:

  • XC – Suggested Training LSD
    • 1 to 1.5 hrs slow, easy run or bike

Thursday June 14: 

  • Who: Year Round Athletes in¬†the¬†Summer Program
  • Where: Edmonton Ski Hill – Click HERE for directions
  • When:¬†6:30 pm to 8:00 pm
  • What:¬†
    • ¬†“Natural Strength”, Core, and “Base Training”
  • Technique:¬†Run (on foot) and BRING POLES!!

Friday June 15:

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

Saturday June 16:

  • Who: Summer Program
  • Where: Keilor Rd – Click HERE for directions
  • When: 9:00 am to 11:00 am
  • Technique: Classic Roller¬†Skiing – Interval training
  • What:¬†
    • Basics of the YTP
      • Some Theory and indoor session – bring a binder and a writing instrument
        • Will cover Training Log, Training Zones, Use of HR Monitor, and RPE
        • Will discuss successful routines, habits, and sleep and nutritional needs of successful athletes
        • Will reinforce the 80-20 principle of training
  • Adult Roller Ski:
    • Where:¬†Keilor Rd – Click HERE for directions
    • When: 11:30 am to 1:00 pm
    • Technique: Classic Skiing

Sunday June 17:

  • Self directed training. Long Slow Distance (LSD)

Training This Week: May 28 to June 3

Week #5 of 2018-19

Coming Up:

  • Week #3 of the Build Phase – we are now getting into some “serious” training ūüôā
  • Adult Performance 104 Strength Training to start this Monday May 28th

Monday May 28:

  • Biathlon:¬†Training at the Range
  • XC: Adult Strength at Performance 104
    • Starts at 6:30pm

Tuesday May 29:

  • Who: Summer Training Athletes
  • Where:¬†Hawrelak Park (Far parking Lot)
  • When:¬†6:30 pm to 8:00 pm
  • What:¬†
    • ¬†Coach Driven ¬†– Continuing ¬†Build Phase of Training
      • Fartlek Intensity on Skate roller Skis
  • Technique:¬†Roller Skiing – so bring SKATE RS gear and running shoes! (Still skate skiing)

Wednesday May 30:

  • Biathlon:¬†At the Range
  • XC – Suggested Training LSD
    • 1 to 1.5 hrs slow, easy run or bike

Thursday May 31: 

  • Who: Year Round Athletes in¬†the¬†Summer Program¬†
  • Where: Hawrelak Park (Far parking Lot)
  • When:¬†6:30 pm to 8:00 pm
  • What:¬†
    • ¬†“Natural Strength”, Core, and “Base Training”
  • Technique:¬†Run (on foot) and BRING POLES!!

Friday June 1:

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

Saturday June2: Roller Skiing and Designing a YTP Part 4 (what we missed last week).

  • Who: Summer Program
  • Where: Goldbar
  • When: 9:00 am to 11:00 am
  • Technique: Skate Roller¬†Skiing – Intro to formal interval training
  • What:¬†
    • Basics of the YTP
      • Some Theory and indoor session – bring a binder and a writing instrument
        • Will cover Training Log, Training Zones, Use of HR Monitor, and RPE
        • Will discuss successful routines, habits, and sleep and nutritional needs of successful athletes
        • Will reinforce the 80-20 principle of training
  • Adult Roller Ski:
    • Where: Goldbar
    • When: 11:30 am to 1:00 pm
    • Technique: Skate Skiing (yes, again)

Sunday May 27:

  • Self directed training. Long Slow Distance (LSD)

Training This Week: May 21 to May 27

Week #4 of 2018-19

Coming Up:

  • Week #2 of the Build Phase – we are now getting into some “serious” training ūüôā
  • Roller Ski Rental – contact Ulf @ kleppeu@gmail.com
  • Adult Roller Ski Sessions will be at Chickakoo this Saturday – details below
  • Adult Performance 104 Strength Training to start Monday May 28th
  • May 26 – Intro to Roller Skiing
    • Roller Ski Time Trial ¬†– Chickakoo – 5km, 7.5km, or 10km

Monday May 21:

  • Biathlon:¬†Training at the Range
  • XC: NO STRENGTH TRAINING THIS WEEK!
    • Adult Strength Training to start May 28th

Tuesday May 22:

  • Who: Summer Training Athletes
  • Where:¬†Hawrelak Park (Far parking Lot)
  • When:¬†6:30 pm to 8:00 pm
  • What:¬†
    • ¬†Coach Driven ¬†– Continuing ¬†Build Phase of Training
      • Fartlek Intensity on Skate roller Skis
  • Technique:¬†Roller Skiing – so bring SKATE RS gear and running shoes!

Wednesday May 23:

  • Biathlon:¬†At the Range
  • XC – Suggested Training LSD
    • 1 to 1.5 hrs slow, easy run or bike

Thursday May 24: 

  • Who: Year Round Athletes in¬†the¬†Summer Program¬†
  • Where: Hawrelak Park (Far parking Lot)
  • When:¬†6:30 pm to 8:00 pm
  • What:¬†
    • ¬†“Natural Strength”, Core, and “Base Training”
  • Technique:¬†Run (on foot) and BRING POLES!!

Friday May 25:

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

Saturday May 26: Roller Skiing and Designing a Yearly Training Plan (YTP) Part 4

  • Who: Summer Program
  • Where: Chickakoo
  • When: 8:30 am to 11:00 am
  • Technique: Skate Roller¬†Skiing
  • What:¬†
    • Skate Roller Ski Time Trial
      • Where: Chickakoo – Click HERE for directions
      • When: TT starts at 8:30 am (remember you need a warm up!!)
      • Distance: 5km, 7.5km, or 10km
    • Basics of the YTP
      • Some Theory and indoor session – bring a binder and a writing instrument
        • Will cover Training Log, Training Zones, Use of HR Monitor, and RPE
        • Will discuss successful routines, habits, and sleep and nutritional needs of successful athletes
        • Will reinforce the 80-20 principle of training
  • Adult Roller Ski:
    • Where: Chickakoo – Click HERE for directions
    • When: 11:30 am to 1:00 pm
    • Technique: Skate Skiing

Sunday May 27:

  • Self directed training. Long Slow Distance (LSD)

Training This Week: May 14 to 20

Week #3 of 2018-19

Coming Up:

  • Week #1 of the Build Phase – we are now getting into some “serious” training ūüôā
  • Roller Ski Rental – contact Ulf @ kleppeu@gmail.com
  • Adult Roller Ski Sessions start Saturday May 19 at 11:30 Goldbar
  • Adult Performance 104 Strength Training to start May 28th
  • May 26 – Intro to Roller Skiing
    • Roller Ski Time Trial ¬†– Chickakoo – 5km or 10km

Monday May 14:

  • Biathlon:¬†Training at the Range
  • XC:NO STRENGTH TRAINING THIS WEEK!
    • Adult Strength Training to start May 28th

Tuesday May 15:

  • Who: Summer Training Athletes
  • Where:¬†Hawrelak Park (Far parking Lot)
  • When:¬†6:30 pm to 8:00 pm
  • What:¬†
    • ¬†Coach Driven ¬†– Starting Build Phase of Training
      • Fartlek Intensity
  • Technique:¬†Running – so bring running shoes!

Wednesday May 16:

  • Biathlon:¬†At the Range
  • XC – Suggested Training LSD
    • 1 to 1.5 hrs slow, easy run or bike

Thursday¬†May 17: Norway’s¬†Independence Day

  • Who: Year Round Athletes in¬†the¬†Summer Program¬†
  • Where: Hawrelak Park (Far parking Lot)
  • When:¬†6:30 pm to 8:00 pm
  • What:¬†
    • ¬†“Natural Strength”, Core, and “Base Training”
  • Technique:¬†Run (on foot) and BRING POLES!!

Friday May 18:

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

Saturday May 19: Designing a Yearly Training Plan (YTP) Part 3

  • Who: Summer Program
  • Where: Goldbar
  • When: 9:00 am to 11:00 am
  • Technique: Running (on foot)
  • What:¬†Basics of the YTP
    • Some Theory and indoor session – bring a binder and a writing instrument (pen or pencil)
      • Will cover Training Log, Training Zones, Use of HR Monitor, and RPE
      • Will discuss routines, habits, and sleep and nutritional needs of successful athletes
      • Will reinforce the 80-20 principle of training
    • Build Phase of training with a focus on Intensity – Natural Intervals.

Sunday May 20:

  • Self directed training. Long Slow Distance (LSD)

Roller Ski Rentals – Update

UPDATE: May 23rd

Since roller skiing will be at Chickakoo on Saturday, roller ski rentals will not be available on the 26th as previously announced

 

The roller ski rental forms can be found on the Edmonton Nordic website under the STORE tab.

The rental fee is $50/pair and we require a refundable $300 damage deposit as well, per pair. Please read the form carefully for details.

Those doing the XC summer program you will need both classic and skate roller skis. Biathlon requires skate skis only.

Training This Week: April 30 to May 6

Week #1 of 2017-18

Coming Up:

  • Summer Training Starts Tuesday May 2
  • Week #1 of 2-week Intro to Training Phase

Monday April 30:

  • Biathlon:¬†No formal practice this evening.
  • XC:NO STRENGTH TRAINING THIS WEEK!
    • Strength Training at Performance 104 to start Monday May 7

Tuesday May 1

  • Who: Summer Training Athletes
  • Where:¬†Hawrelak Park (Far parking Lot)
  • When:¬†6:30 pm to 8:00 pm
  • What:¬†
    • ¬†Coach Driven ¬†– Intro to Training (2 weeks)
  • Technique:¬†Running – so bring running shoes!

Wednesday May 2:

  • Biathlon:¬†At the Range
  • XC – Suggested Training LSD
    • 1 to 1.5 hrs slow, easy run or bike

Thursday May 3:

  • Who: Year Round Athletes in¬†the¬†Summer Program¬†
  • Where: Hawrelak Park (Far parking Lot)
  • When:¬†6:30 pm to 8:00 pm
  • What:¬†
    • ¬†“Natural Strength”, Core, and “Base Training”
  • Technique:¬†Run (on foot)

Friday May the Fourth: (Watch a Star Wars Movie)

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

Saturday May 5: Designing a Yearly Training Plan (YTP) Part 1

  • Who: Summer Program
  • Where: Goldbar
  • When: 9:00 am to 11:00 am
  • Technique: Running (on foot)
  • What:¬†Basics of the YTP
    • Some Theory and indoor session – bring a binder and a writing instrument (pen or pencil)
      • Will cover Training Log, Training Zones, Use of HR Monitor, and RPE
      • Will discuss routines, habits, and sleep and nutritional needs of successful athletes
      • Will introduce the 80-20 principle of training
    • Continue with the 2 week intro-to-training phase.

Sunday May 6:

  • Self directed training. Long Slow Distance (LSD)

Summer Program Registration is now Open

Follow this link to registration

Follow this link for program descriptions

Spring Fling This Sunday :-)

SWC Spring Fling Ski

  • When:¬†Sunday, April 15, 9:00 am
  • What: Last throw-down race of this extended ski season, just for fun! Free technique, 4km course (Fox ‚Äď Owl ‚Äď Wagon)
  • Format: 4KM Open Men/ Women and Open Youth; 16KM (4 lap) Open Men / Women, Open Relay, Youth Relay. Relay teams of 2-4 skiers, time bonus for best relay team name
  • Registration: Email name, distance, and relay team skiers and team name to¬†bjorn.taylor@strathcona.ca¬†Deadline:¬†Saturday, April 14 10pm.¬†Race day registration by bribe only
  • Check-in / bib pick-up:¬†8:00 to 8:45am¬†at the Info Center
  • Post-race: BBQ will be fired up; hot dogs supplied while quantities last (bring your own if you want!); water and Gatorade

Bjorn

ENSC’s Erin Bennett named to Canada U20 National Development Team

Congratulation to Erin Bennett who has been named to the Canada U20 National Biathlon Team.

Team Canada

Optional ENSC Ski at SWC on Saturday

There is lots of snow and good skiing out at SWC. As such coaches will be heading out there for 10:00 am tomorrow (Saturday). We invite all to come out and do a long ski with your friends and family. It will be groomed for both skate and classic, so, your choice ūüôā (Bring both sets just in case, then decide once you get there).

A reminder though, that if you don’t have a membership for SWC, you must purchase a day user trail pass.

See you tomorrow!!

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