Hello All

Alison Mackie at the Junior World Championships

Our very own Alison Mackierepresented Canada at the Junior World Championships held in Whistler BC from January 28th to February 4th. In her own words, “…overall I’m super happy and surprised with my performances this week”. She ended up 23rd in the sprint, 13th in the 20 km classic, 15th in the 10 km skate, (consistently the top Canadian) and she qualified for and skied with the Canadian relay team that came in 6th!

Alison (the Edmonton Eagle – as she was dubbed by the commentators on CBC) has done us all proud. And at only 17 years of age still has two more years of eligibility at the junior world stage. More to come from Alison!!!

Birkie is Next

The Canadian Birkie is this Saturday. As such we will (as usual) cancel all TA and up programs so that one and all can be part of this extraordinary event. It’s not too late to register if you haven’t done so already. Click on this link to access the Birkie website and to register: 

Coming UP… 

• Canadian Birkie – Feb 10-11 (Blackfoot Area)
• AB Cup 7/8 – February 17-18 (Red Deer)
• Ole Uffda Loppet – (Camrose) Saturday February 25
• Cookie Race – Saturday February 25 (Peter Lougheed Park)
• AB Midget Championships – (Bragg Creek) March 3-5
• Athabasca Loppet – March 11 (Athabasca)
• National Championships – March 11 to 17 (Thunder Bay)

This Week…At a Glance

Monday – Zoom Strength w/Carl

Tuesday – AM Masters Group at SWC, PM All Groups at Goldbar

Wednesday – Go medium length but go easy

Thursday – AM Masters Group at SWC, PM Thursday Groups at Goldbar

Friday – Active Rest Day

Saturday – No Formal Training – Participate in the Birkie

Sunday – Own Training  – Go long and easy (not necessarily slow)  

The Details:

Monday February 6: Online Strength

Zoom Strength W/Carl

• Please register w/Carl to participate
• Click HEREto contact Carl directly

Tuesday February 7:

• Who: Adult Masters Tuesday AM Group (Coaches by Ulf)
• Where: SWC
• Time: 10:00 am to 11:30 am
• What: 
  • Warm-up Routines 
    • Coach directed training
  • Technique: Skate

• Who: All Groups Tuesday PM groups
• Where: Goldbar Park
• Time: 6:30 – 8:00 pm
• What: 
  • Intensity – Coach Directed
  • Usual warm-up routines (20 minutes or so)
  • Intensity that focuses on Birkie Training (for most)
    • Suggest – 2-4 x 8min Z3 that includes a lot of double poling and short hills (both up and down)
  • Youth Racers
  • Usual warm-up routines (20 minutes or so)
  • Intensity that focuses on training for the Birkie
    • Work out: 
      • Double Pole
      • 4 x 3min with 5 minutes Active Rest
    • Technique: SKATE
      • Bring:  SKATE skis, headlamp

Wednesday February 8: Medium Day

On Your Own:

• Distance/Recovery Training Day
• Ski/Run/Ride 1.5 to 2 hrs at Z1 depending on your Training Plan and how the body feels!!! 
• RPE of 3-5

Thursday February 9:

• Who: Adult Masters Thursday AM Group
• Where: SWC
• Time: 10:00 am to 11:30 am
• What: 
  • Warm-up Routines 
    • Coach directed training
  • Technique: Up to Your Coach

• Who: Thursday Evening Groups w/Carl
• Where: Goldbar Park
• Time: 6:30 – 8:00 pm
• What: Drills, Spills, and Acrobatics (or Strength on Skis)
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
  • Work out: 
    • Technique: SKATE
    • Bring:  SKATE skis, headlamp

Friday February 10:

• Active Rest Day
• Walk, ski, run, or take the day off.

Saturday February 11: Canadian Birkie

• Where: Birkieland
• Time: 9:00 am Start for 55 and 31 km events
• What: Intensity – Loppet
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
  • Work out: 
    • Ski for fun
  • Technique: Classic
  • Bring:  CLASSIC skis

Sunday February 12:

• Recovery day from the Birkie!
• LSD Training – (Long “Speedy”, Distance)
  • “Speedy” means try to go fast but still stay in Zone 1/2. Ski efficiently and in control (keep a conversation going)