Training This Week: November 13 to November 19

Posted on
November 12, 2017 by

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 🙂

Sunday November 19:

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