Training This Week: November 25 to December 1

  • AB Cup 1/2 – Canmore – December 6-8
  • Zone 6 AWG Trial Races – SWC – December 14 or 21 (Stay tuned)
  • ENSC Christmas Goodies Day – December 21
  • Troll in the Wilderness – Wednesday January 1 (New Year’s Day) – SWC

It looks to be getting cold enough for snow making mid-week this week!! Let’s keep our fingers crossed ūüėÄ

Monday November 25:

  • Strength Training
    • Strength as usual

Tuesday November 26:

  • Who: All XC Program
  • Where: Goldbar Park
  • When: 6:30 to 8:00 pm
  • What: Dryland Training – Snow? NOT enough for skiing
    • Coach Directed Training (Usually Intensity)
    • Warm-UP, Followed by specific training, and finish with Core/Strength
  • Technique: On Foot – running
  • Bring: Head lamp, running shoes, striding poles, drink belt, warm clothes to change into after

Wednesday November 27:

  • XC – On Your Own
    • 1.0 to 2.0 hrs ski?, run or (hopefully not) Roller Ski¬†(This is Z1 , which means “conversation” pace)

Thursday November 28:

  • Strength and Technique Thursdays
  • Who: 3x/week Program
  • Where: Goldbar Park
  • When: 6:30 to 8:00 pm
  • What: Dryland? Likely
  • Various drills, strength, and agility on skis
  • Bring: Running shoes, striding poles, headlamp. Bring a dry top and warm jacket for after

Friday November 29:

  • Active Rest Day
    • 30-60 min of “movement” – run, jog, walk, ski – followed by a 15-20min core routine.

Saturday November 30:

  • Who: All XC Programs
  • Where: Goldbar Park
  • When: 10:00 am to 12 noon (NOTE NEW START TIME)
  • What:
    • Skiing? (If sufficient snow making) or “Dryland training” – snow dependent
    • Coach Directed Training (Usually Intensity)
    • Warm-UP, Followed by specific training, and finish with Core/Strength
  • Technique: Skate ski or On Foot – Running Shoes
  • Bring: Appropriate training equipment

Sunday December 1:

  • Distance Day
    • 1.5 to 2.5 hrs LSD
    • Add 4-6 sprints of 10-15 seconds after 30-40min. Ensure you have 2-3 min active, slow skiing between efforts.