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Hello LC/LC+. You have probably heard by now that the Nipika camp has been cancelled due to the Nipika evacuation order. Even if it reopened soon, the smoke in the area makes for very bad air quality. We are hoping to reschedule the camp for October. Stay tuned!
We need to continue being patient with the smoke, taking advantage of the better days but being cautious when the air quality is not so great. You can still improve as an athlete by looking after your weaknesses (hip stability being the main CNSC weakness) and improving recovery and flexibility by rolling, ball massaging and stretching. 30-60min a day will do wonders!
Come back to the forum for potential changes. Here’s the plan for the week:
Monday (20):
9:00-10:30am LC/LC+ The air is better, but still not great, AQUI of 4 in Calgary. To be safe, we will do a Z2 run with a little speed work. No formal track intensity. Meet at LGMS.4:15-5:30pm LC+ Strength. Meet at the BWTC
Tuesday (21), 9:00-11:00am, team room TT/LC//LC+. Adventure Workout! Bring: drinkbelt, running shoes, skate rollerski gear, bear spray, cell phone, and your greatest sense of adventure.
Wednesday (22), 7:00am-~11:00am. LC+/RAD. This is a SK-RS point to point workout. There are 3 starting points 1) Castle mt, 58km 2) Johnston Canyon, 50km 3) Sawback, 37km. We will meet at Travel Alberta at 7am and drive you to your starting point. Everyone will rollerski to their house at the end. Coaches will be there in vehicles to assist if needed. Please wear a very bright shirt. This is a challenging workout but absolutely doable. Many of you classic rollerskied 32-38km, 2 weeks ago. Bring a full water belt and 3 bars. We have the following parents helping drive at 7am: Nicky W 4 seat belts, Karin S 4 seat belts, Pat F 4 seat belts, 3 coach vehicles. Another parent would be great just in case it’s needed.
Thursday (23), 9:30-11:30am. Run and an updated strength plan. Today you will be with Susie.
There’s a fancy tool out there to help you recover. It’s called a bed! It’s the most effective recovery and adaptation device you own. Use it 10 hours a day, preferably when it’s dark! Sleep is a great performance enhancer.
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