Training This Week: December 9 to 15

  • 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
  • Eagle Point Loppet – Drayton Valley – January 11
  • AB Cup 3/4 – Canmore – January 11/12

Skiing is quite good at Goldbar so we we will be skiing there this week ūüėÄ. The temperatures will be cold(er) all week so we will stick to classic, but stay tuned.

Monday December 9:

  • Strength Training
    • Strength as usual

Tuesday December 10:

  • 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: CLASSIC
  • Bring: Head lamp, Classic ski gear, drink belt, warm clothes to change into after!!

Wednesday December 11:

  • XC – On Your Own
    • 1.0 to 2.0 hrs ski¬†(This is Z1 , which means “conversation” pace AND focus on what you are doing. Think about:
      • Maintaining a stable “set” core
      • A constant forward lean FROM the ankles
      • Getting 100% over each ski
      • Keeping your hips “up and forward”, especially when gliding.

Thursday December 12:

  • Strength and Technique Thursdays
  • Who: 3x/week Program
  • Where: Goldbar Park
  • When: 6:30 to 8:00 pm
  • What: Classic Skiing
    • 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 13:

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

Saturday December 14:

  • 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

Sunday December 15:

  • 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.