[Caitlin Campbell]

Hi Team,

The 20 Minute Rule– Within 20 minutes of finishing a workout it is best for your recovery to change into dry clothes (shirt and socks minimum) and get a post workout snack into your system (Carbs and protein).

Training this week:

Monday(18)
Multi/Primo/TTS-Dev
4:45-6:15 Skate Bullseye Intensites, 4×8 minutes with 30 second finishing kick. U16’s will do 3×8 minutes.

Tuesday(19)
Primo/TTS-Dev
4:45-6:45 Strength and Classic Ski. U16 in the gym first, U18 skiing first. Meet in the XC Stadium.

Wednesday(20)
Multi/Primo/TTS-Dev
Bow Valley Race Series! This is in place of team training so be sure to find a teammate get registered before the Sunday deadline! More info can be found here. https://zone4.ca/register.asp?id=33937&lan=1&cartlevel=1

The U18 race starts at 6:50, arrive early to get a nice long warmup in.

Thursday(21)
TTS-Dev Last Chelsea Strength
5:00-6:00 Girls Strength
6:00-7:00 Boys Strength

Saturday(23)
Multi/Primo/TTS-Dev
No Team Training, however the Holiday Kilometer Challenge Begins! You will find your km goal listed by your name on the tracker sheet, if you surpass your goal feel free to try for the next age group! Between now and Jan 7th enter your km’s travelled, any sort of training counts however a day of downhill skiing only counts as 10km. This will be your last big training block of the season so make the most of it to help carry you through the race season! Keep an eye on your heartrates and stay in zone 2. Enter you km’s here 2023 Holiday Km Challenge 

Have a great Christmas break and remember to take some time to enjoy with you families!

[Author]

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