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Hello,
The holiday break has arrived along with lots of beautiful snow! With the school break, the flexible life schedule, the possibility of being active in the light, it offers a great opportunity to put in some good training and fun during the holidays!
We will focus on a quality volume block Dec 21-Jan 5 (16 days). This is a great time to enjoy gliding on snow with friends and family and exploring the Bow Valley and other great ski places. It’s not strictly about “training” but just importantly enjoying being outdoors. For sure skiing a bunch during the holidays will build your base of skiing and will help with your racing from January to March.
Some intensity sprinkled in the plan and 4-5 team workouts.
’05- 25hr
’04- 28hr
’03- 30hr
’02- 32hrWe have created a challenge where you enter your daily training hours. If you alpine ski, cut the time in 4, if you backcountry ski, only count the active time. The spreadsheet is here: https://docs.google.com/spreadsheets/d/1gkFGwzp40eBrUEU1fI7eEQ0N5wted_Bp3tpAM_OYVA8/edit?usp=sharing
Team Training over the break will be on the 23, 24, 27, 30, 3, but you can always call a teammate to go for a ski. Check back on this post for updates.
Monday(23) 9:00-11:00 Skate Relays combining Biathlon and cross country. Come prepared to do some good BullsEye and Z6 work as it will be similar to a team sprint format. A micro breakfast, or finish a normal breakfast by 7:30 just like you would be fueling for a race.
Tuesday(24) 9:00-11:00 Strength in the BWTC to start, then a classic ski. 1 hr each.
Friday(27) 9:00-12:00 Classic ski on Cascade Fire Road. Be sure to pack appropriate snacks for a 3 hr ski (minimum 2 bars in your drink belt) and remember the 20 minute rule. Parents welcome to come along, it is a beautiful ski. It is always a little cooler out there, so I’d recommend Blue Extra for kick as per the waxing guide, but be sure to have a Rodi Multigrade violet in your drink belt. We will meet at the gate at the start of the trail.
Monday(30) 9:00-10:30 Classic Intensity. BE and finish kicks. Meet at the teamroom.
Thursday(2) 10:00-12:00 LC/LC+ Distance with some speed work. Skating. Meet at team room.
Friday(3) 9:00-11:00 Skate Time trial. Meet at team room. Glide wax with Solda Performance Red. Take a close look at the course map below as we will not have the intersections blocked off
2005’s: 2 laps
2004-03-02: 3 lapsCOURSE:
“What you do today can improve all your tomorrows.” -Ralph Marston
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