Training This Week: October 21 to 27

  • Frozen Thunder – Canmore, AB – October 25-27
  • ENSC Ski Swap – Sunday November 3 – GOLDSTICK Park
  • Lake Louise Camp – November 8-10
  • First Flakes Loppet – November 16
  • Hinton Loppet – November 23

Monday October 21:

  • Strength Training
    • Strength as usual

Tuesday October 22:

  • Who: All XC Program
  • Where: Kinsmen Park – Meet at the LAST parking lot (by the LRT/pedestrian bridge)
  • When: 6:30 to 8:00 pm
  • What: Pre-snow training
    • Coach Directed Training (Usually Intensity)
    • Warm-UP, Followed by specific training, and finish with Core/Strength
  • Bring: Head lamp, Striding Poles, drink belt, warm change of clothes to change into after

Wednesday October 23:

  • XC – On Your Own
    • 1.0 to 2.0 hrs run or Roller Ski (This is Z1 , which means “conversation” pace)

Thursday October 24:

  • Strength and Technique Thursdays
  • Who: 3x/week Program
  • NOTE: No training for YR’s – get packed and ready for Frozen Thunder
  • Where: Kinsmen Sports Centre (Meet at first parking lot by WALTERDALE Bridge – the new one)
  • When: 6:30 to 8:00 pm
  • What: SKATE Roller Skiing
    • Various drills, strength, and agility on RS’s
  • Bring: Headlamp/reflective, bright clothing, SK Roller Ski equipment (RS, poles, helmet, boots, gloves), drink belt, warm change of clothes to change into for “after”…and make sure your pole tips are SHARP!!
  • Bring a Headlamp!! Bring and wear a headlamp!

Friday October 25:

Recovery Day

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

Saturday October 26:

  • Who: All Programs
  • Where: Goldbar
  • When: 9:00 am to 11:00 am
  • What:
    • Coach Driven Workouts/sessions
    • Intensity followed by strength
  • Bring: What your coaches have asked you to bring, plus Ski Striding poles, change of clothes for after, and your drink belt 😀

Sunday October 27:

  • Suggested Training
    • LSD – Roller Ski or run
    • 1.5 to 2.5 hrs
    • Conversational pace
    • Add 4-6 x 10s sprints w/2min R about 2/3’s into the training