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 ūüėÄ 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