Training This Week: December 2 to 8

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

An incredible amount of snow making has been done at Goldbar 😀 Thank you Dave Storey for working tirelessly to get the best base of artificial snow we have had to date! The trails look amazing!!

Monday December 2:

  • Strength Training
    • Strength as usual

Tuesday December 3:

  • Who: All XC Program
  • Where: Goldbar Park
  • When: 6:30 to 8:00 pm
  • What: Skiing at Goldbar
    • Coach Directed Training (Usually Intensity)
    • Warm-UP, Followed by specific training, and finish with Core/Strength
  • Technique: Skate
  • Bring: Head lamp, running shoes, striding poles, drink belt, warm clothes to change into after

Wednesday December 4:

  • 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 December 5: NO Training for those going to the AB Cup 1/2 in Canmore

  • 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
  • Technique: Classic
  • Bring: Classic ski gear, headlamp. Bring a dry top and warm jacket for after

Friday December 6:

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

Saturday December 7:

  • Who: All XC Programs
  • Where: Goldbar Park
  • When: 10:00 am to 12 noon
  • What:
    • Classic Skiing?
    • Coach Directed Training (Usually Intensity)
    • Warm-UP, Followed by specific training, and finish with Core/Strength
  • Technique: Classic ski
  • Bring: Appropriate training equipment

Interval Start Classic races at AB Cup Canmore. Masters have mass start classic races

Sunday December 8:

  • 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.

Interval Start Skate races at AB Cup Canmore. Masters have mass start skate races