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Chickakoo Time Trial

On Saturday we ventured out to Chickakoo Park (just north of Stoney Plain) to do a skate roller ski time trial (TT) and an afternoon run. Both biathlon and XC participated and below are the results form the TT.

Chickakoo Time Trial August 26 2017
Name Start Time 2km 3km 6km Finish/7.5km 8km
4km
1 Lucas S 11:08:00 0:07:32 0:16:52 (4km)
7.5km
1 Joe M 11:07:30 0:05:55 0:08:15 0:19:20 0:26:16
2 Abby 11:08:30 0:06:33 0:09:05 0:21:35 0:29:14
3 Erin 11:09:00 0:05:12 0:07:15 0:16:50 0:22:39
4 Sarah H 11:09:30 0:06:05 0:08:35 0:20:01 0:26:55
5 Sarah T 11:10:00 0:05:33 0:07:38 0:18:30 0:25:35
6 Andrei 11:10:30 0:05:10 0:07:09 0:16:35 0:22:17
7 Jacob S 11:11:00 0:04:41 0:06:37 0:15:27 0:20:44
8 Will 11:11:30 0:04:12 0:05:56 0:13:56 0:18:52
8km Run
1 Taij 11:07:00 0:07:58 0:11:27 0:24:05 0:30:27 0:32:04
2 Travis 11:07:00 0:07:59 0:11:27 0:24:20 0:31:21 0:33:04

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 🙂

Training This Week: June 26 to July 2

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:

  • Canada Day Saturday!!!

Monday June 26:

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

Tuesday June 27: 

  • Which Programs: General Training
  • When: 6:30-8:00 PM
  • Where: Hawrelak Park.
  • What: 
    • Warm-Up Routine
    • Stair workout
      • Varied ways of getting up the stairs in and around Hawrelak
    • 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 June 28: 

  • 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 June 29: 

  • 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 June 30: 

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

Saturday July 1: HAPPY CANADA DAY!!!

  • Adult Roller Skiing  – CL roller Skis
    • 8:30 am to 10:00
    • Meet in Capilano
  • Youth Adventure Saturday (CANCELLED) 
    • Recommend doing some intensity on your own
    • 2-3 x 8min (30s Z3/30sZ1) w/2min Rest between sets
    • Roller Ski, or Run, or Bike…Will work w/all 🙂

Sunday July 2:

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

Training This Week: June 12 to June 18

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:

  • Strength Test #2 on Saturday

Monday June 12:

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

Tuesday June 13: 

  • Which Programs: General Training
  • When: 6:30-8:00 PM
  • Where: Hawrelak Park.
  • What: 
    • Review Warm-Up Routine
    • Review Running Technique
    • Relay Races of all Kinds 🙂
    • 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 June 14: 

  • Biathlon – At the Range
  • Adult Strength Training
    • Performance 104
    • 6:30 to 7:30
    • Bring INDOOR Shoes!!!

Thursday June 15: 

  • When: 6:30 to 8:00 
  • What: Ski Specific Training!!
  • Where: Keilor Rd
  • Technique: Skate Roller Skiing – Yes SKATE again!!!
  • What to Bring: SK RS gear – check the weather 🙂

Friday June 16: 

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

Saturday June 17:

  • Adult Roller Skiing at Capilano – SK roller Skis (Since we missed it last Sat.)
    • 8:30 am to 10:00
  • Youth Adventure Saturday
    • When: 10:30 to 12:30 noon
    • What: Strength Test
      • Warm UP (20 min)
      • 6 Strength Test done for 60s w/60s rest
        • Push Ups
        • Supported Sit Ups
        • Lunges
        • Pull-Ups using a TRX
        • Box Jumps
        • Dips
      • Cool Down
      • Soccer 🙂
    • Technique: Varied
    • Where: Goldbar Park
    • What to Bring: Definitely running shoes… but dress appropriately and check the weather!!

Sunday June 18:

  • What: We have been invited to join Biathlon for Skate skiing at Elk Island. Please consider joining in with Helene and the gang. They would love for us to come out with them!!
      • 2hr distance SKATE roller ski,
      • 10:00-12:00.
      • Meet at the parking lot by the golf course at 9:45
      • WEAR your beautiful orange t-shirt 🙂

Training This Week: June 5 to June 11

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:

  • Running Time Trial on Saturday

Monday June 5:

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

Tuesday June 6: 

  • Which Programs: General Training
  • When: 6:30-8:00 PM
  • Where: Hawrelak Park.
  • What: Obstacle Course
  • 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 June 7: 

  • Biathlon – At the Range
  • Adult Strength Training
    • Performance 104
    • 6:30 to 7:30
    • Bring INDOOR Shoes!!!

Thursday June 8: 

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

Friday June 9: 

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

Saturday June 10:

  • Adult Roller Skiing at Capilano – SK roller Skis
    • 8:30 am to 10:00
  • Youth Adventure Saturday
    • When: 10:30 to 12:30 noon
    • What: Running Time Trial
    • Technique: On Foot
    • Where: Goldbar Park
    • What to Bring: Definitely running shoes… but dress appropriately and check the weather!!

Sunday June 11:

  • What: Self Directed Training at Zone 1 or LSD training
    • Suggest:
      • Skate Roller skiing or
      • Bike Ride or
      • Trail run

St. Albert Kids of Steel Triathlon

Cross country skiers are great all-round athletes, so come and race at the St. Albert Kids of Steel Triathlon on Sunday 11 June, 2017

The St. Albert Triathlon Association is hosting the Kids of Steel Triathlon and the Junior triathlon at Fountain Park Recreation Centre.  Children between four and 19 years old can participate as an individual or as a team on a swim- bike- run course that varies in distance according to age group.

The Junior Triathlon is a bike draft legal race for athletes 16-19 years, provincial championships and qualifying event for the Canada Summer Games. The 14-15 age group is also provincial championships.

Registration closes June 4th.

Or come and volunteer for this exciting event!

For more information or to volunteer contact Wietske, yes the same ENSC skier-extraordinaire Wietske, by email:

kidsofsteel@gmail.com

www.stalbertkidsofsteel.com

Summer Training Starts This Week: May 1 to May 7

Summer Training starts on Monday May 1…

General Summer Training

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

Highlights This Week:

  • Mondays – Youth Strength Training at Performance 104
  • Tuesdays – General Training at Hawrelak Park
  • Thursdays – Ski Specific Training at Hawrelak Park
  • Saturdays – Adventure Saturdays
    • General/
    • Adult Roller Skiing – (Starts May 20)

Monday May 1:

  • Biathlon – At the Range or Recovery Day! Check with your coaches!!
  • XC – Youth Strength Training at Performance 104
    • Starts at 4:30 to 5:30
    • Bring INDOOR Shoes!!!

Tuesday May 2: 

  • Which Programs: General Training
  • When: 6:30-8:00 PM
  • Where: Hawrelak Park.
  • What: – Acclimation Period (2 Weeks)
    • Intro to running, warm-up routine, preparedness, home core routine, etc.
  • 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 May 3: 

  • Biathlon – At the Range
  • Adult Strength Training (Start Date TBD)

Thursday May 4: 

  • When: 6:30 to 8:00 
  • What: Ski Specific Training!!
  • Where: Hawrelak Park
  • Technique: On Foot…
  • What to Bring: Running shoes and Striding poles – check the weather 🙂

Friday May 5: 

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

Saturday May 6 – Day 1 of Adventure Saturday

  • When: 10:30 to 12:30 noon
  • What: How to Run!!
    • We are going to learn how to run…since this is what we do so much of in the off-season
    • There are different ways to run?? Yes 🙂
  • Technique: LSD to Sprints
  • Where: Hawrelak Park
  • What to Bring: Definitely running shoes… but dress appropriately and check the weather!!

Sunday May 7:

  • What: Self Directed Training
    • Suggested training is LSD either a run, bike, or hike…keep it slow (you MUST be able to keep a conversation going the whole time)

Edmonton Nordic Ski Club Cross Country Summer Program 2017

Edmonton Nordic Ski Club Cross Country Summer Program 2017

Schedule from May 1st to September 2nd (18 weeks)

Age Groups:

Track Attack (TA): ages 9 to12 yrs.

Youth Development (YD): ages 12 to 15 yrs.

Youth Racer (YR): ages 16 to 19 yrs.

Adults: 19 plus yrs.

 

Monday 4:30 – 5:30 pm:  Strength for YR at Performance 104 (7121 104 Street)

Tuesday 6:30 – 8 pm: General Summer Dryland for TA/YD/YR

Wednesday 6:30 – 7:30 pm: Strength for Adults at Performance 104 (7121 104 Street)

Thursday 6:30 – 8 pm: Ski Specific Dryland for YD/YR/Adults

Saturday 8:30 – 10 am: Adult Roller Skiing (May 20 – August 27th)

Saturday 10 – 12 am: Adventure Saturdays – all ages

 

Prices:

Tuesdays only General Summer Training (TA/YD/YR):

May/June $100

July/August $100

May-Sept $160

Thursdays only Ski Specific Training (YD/YR/adults):

May/June $100

July/August $100

May-Sept $160

Tuesdays, Thursday and Saturdays:

May/June $300

July/August $300 or

May-Sept $480

Performance 104 Strength (Youth):

May/June $100

July/August $100  

May-Sept $200

Performance 104 Strength (Adults):

May/June $100

July/August $100

May-Sept $200

 

Adult Roller Skiing:

May/June $120

July/August $120

May-August $200

 

Adventure Saturdays only (all ages):

May/June $100

July/August $100

May-August $160

 

Ski Specific Training (YD/YR):

May/June $300 + $100 (strength) 4 DAYS PER WEEK

July/Sept. $300 + $100 (strength) 4 DAYS PER WEEK

May/Sept. $480 + $200 (strength) 4 DAYS PER WEEK

Biathlon Summer Program – Registration Open

Follow this link for more details

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