This Week: January 4 to January 10

Coming UP…

  • *REMINDER* – We will need to bring and wear masks/face coverings to training
  • NEW* – COVID-19 influenced ski and trail etiquette and protocols 
  • Nordic Throwdown Sprint – January 2 to January 31 – Virtual Races at SWC
    • Register and ski the 2.6 SK Sprint self-timed event
  • Canadian Birkie – February 12 to 14

This Week… 

  • Monday
    • NO Zoom Strength w/Carl
  • Tuesday – Regular Training at Goldbar
  • Thursday – Regular Training at Goldbar
  • Saturday
    • Goldbar Park

Monday January 4:

  • NO Zoom Strength this week – starts up again NEXT Monday

Tuesday January 5:

  • Who: All Programs 😀
  • Where: Goldbar Park (Meet outside the Pavilion)
  • Time: 6:30 pm to 8:00 pm
  • What: 
    • All Groups
    • Warm Up (5/5/5 and to include activation and mobility)
    • Sprints/accelerations
    • Intensity workout
    • Technique:
      • SKATE – but If in doubt, bring both sets of equipment. 
    • Bring: Face covering (mask or Buff) a drink belt, SKATE gear Some warm clothes for after!!

Wednesday January 6: 

  • Distance/Recovery Ski/Training Day
  • Ski/Run/Ride 1.5 to 2 hrs at Z1 depending on your Training Plan

Thursday January 7:

  • Who: Thursday Night Program
  • Where: Goldbar Park (Meet outside the Pavilion)
  • Time: 6:30 to 8:00 pm
  • What: 
    • Strength/Drills/Coordination Training
      • Strength on Skis:
      • Legs only
      • Upper Body Only
      • Uphill Double Poling
      • Super-Slow 1-S oKr DP up a steep hill
    • Technique:
      • SKATE – but If in doubt, bring both sets of equipment. 
    • Bring: Face covering (mask or Buff) a drink belt, SKATE gear Some warm clothes for after!!

Friday January 8:

  • Active Rest Day
  • Complete rest – (NO training) or active/recovery training.
    • I.E.  go for a walk or light ski, but keep it very, very light.

Saturday January 9:

  • Who: All Programs 😀
  • Where: Goldbar Park (Meet outside the Pavilion)
  • Time: 10:00 am to 12 noon
  • What: 
    • All Groups
    • Coach Driven Training:
      • Warm Up (5/5/5 and to include activation and mobility)
      • Sprints/accelerations
      • Intensity workout
    • Technique:
      • Group Specific (check with your coach) – but If in doubt, bring both sets of equipment. 
    • Bring: Face covering (mask or Buff) a drink belt, SKATE gear Some warm clothes for after!!

Saturday January 10:

  • Long slow Distance (LSD)
  • Consider going to SWC for a distance ski.