Training This Week: December 16 to 22

  • Zone 6 AWG Trial Races – Goldbar – December 21
  • ENSC Christmas Goodies Day – Goldbar – 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 milder this week than what we have been used to. We will skate on Tu and Th BUT classic on Saturday.

Saturday is our last formal training day before the Holidays. And we will have our traditional Christmas Goodies day on Saturday – bring a baked goodie to share – after some fun races and the AWG qualifier.

Monday December 16:

  • Strength Training
    • Strength as usual
    • Strength cancelled at Evolve

Tuesday December 17:

  • 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, Classic ski gear, drink belt, warm clothes to change into after!!

Wednesday December 18:

  • 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 19:

  • Strength and Technique Thursdays
  • Who: 3x/week Program
  • Where: Goldbar Park
  • When: 6:30 to 8:00 pm
  • What: SKATE Skiing
    • Various drills, strength, and agility on skis
  • Technique: SKATE
  • Bring: SKATE ski gear, headlamp. Bring a dry top and warm jacket for after

Friday December 20:

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

Saturday December 21: AWG Qualifier/Fun Race, Christmas Goodies Day

  • Who: All XC Programs
  • Where: Goldbar Park
  • When: 10:00 am to 12 noon
  • What:
    • Classic Skiing
    • Coach Directed Training (Usually Intensity)
    • AWG Qualifier and optional Open Classic Fun Race
    • Register on Zone4
      • 2.5km – U12
      • 3.5km – U14
      • 5km – U16
      • 5km – Open
      • 10km – Open
  • Technique: Classic ski
  • Bring: Appropriate training equipment

Sunday December 22:

  • 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.