Training This Week: October 22 to October 28

Week #26 of 2018-19

Week #7 of Fall/Winter Program

Remember: It is dark earlier now, so we need to both be seen and be able to see!

  • SO…wear a bright coloured t-shirt (if cold then wear it over your warm up jacket).
  • Wear clothing with reflective material!!
  • And finally, you will need a head lamp so that you can see where you are going ūüôā

Coming Up:

  • Frozen Thunder – Friday Oct 26 to 28
  • Lake Louise Camp – November 9-11
  • ENSC Ski Swap – Dec 8 (Details to Come)

Monday October 22:

  • Strength Training at Performance 104 Click HERE for directions:
    • 4242 99 St NW, Edmonton, AB T6E 5B3
    • Session 1: 6:30 to 7:30
    • Session 2: 7:30 to 8:30

Tuesday October 23: Remember: It’s dark by 7:30 pm, so bring a HEAD LAMP!!

  • Who: All Program
  • Where: HAWRELAK PARK Click HERE¬†for directions
  • When:¬†6:30 – 8:00 pm
  • What:¬†
    • Training:
      • Warm-Up Routine – Includes Mobility and Activation Routine
      • Ski Striding
      • Coach Driven Intensity
      • Strength Training Routine
    • Bring:
      • Striding Poles, Drinkbelt, Change of clothes
    • Youth Racers – Bring striding poles
      • Running Intensity
      • Moose Hoofs (Elgehuffs)

Wednesday October 24:

  • XC – Suggested Training LSD
    • 1.5 to 2 hrs slow, easy run or bike (This is Z1 , which means “conversation” pace)
    • OR…
    • Cross Country races if you are running cross country races (school or Frank MacNamara)

Thursday October 25:

  • Who: Thursday Program Skiers
  • Where: Kinsmen Park¬†Far parking lot (Click HERE for directions)
  • When:¬†6:30 – 8:00 pm
  • What:¬†
    • ¬†“Natural Strength”, Core, and “Base Training” on SKATE roller skis
      • 15min No poles (gradual incline is best)
      • 20min DP with emphasis on “dropping” on to your poles
      • 15 “single stride/stick” (upper body only)
      • 20 min Uphill DP (medium incline is best)
        • Try to do this as “Slow Motion)
      • 10 min Slo-mo 1-SK on slight up hill
    • 10 min Cool down
  • Technique:
    • Skate Roller skiing.

Friday October 26: Travel to Frozen Thunder (Canmore)

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

Saturday October 20: 

  • Who: All Programs
    • Where:¬†Goldbar
    • When: 9:00 am to 11:00 am
    • What: Coach Driven – Intensity¬†
    • Technique:¬†
      • According to your Coaches
    • What to Bring:
      • Appropriate gear according to coaches. i.e. Running Shoes, striding poles, roller skis and equipment if roller skiing, and change of clothes

Sunday October 21: 

  • LSD on bike, rollers skis, or run
  • 2 to 3hrs