[Alain Parent]

The following long term plan is to help you plan your Christmas home holidays! You will find most of the details for workouts for the next 3 weeks. Visit before each workout in case some changes were made.

 

Monday (14):
XC Supremo

1630-1745: Skate ski. Meet in the biathlon stadium.  CANCELLED – details on LC WhatsApp

Tuesday (15):

AM: Primo-Supremo: 730-8:00am: Get Ripped with Eric. Zoom details are posted on your Training Peaks account.

PM, XC Multi-Primo-Supremo
Pod 1: 1630-1645 Warm-up OYO. SKATE equipment plus classic poles. Done at 1815. Rhonda is your coach today
Pod 2: 1630-1645 Warm-up OYO. SKATE equipment plus classic poles. Done at 1815. Matt is your coach today
Pod 3: No team workout today
Pod 4: 1630-1645 Warm-up OYO. SKATE equipment plus classic poles. Done at 1815. Rachel is your coach today
Pod 5: 1630-1645 Warm-up OYO. SKATE equipment plus classic poles. Done at 1815. Alain is your coach today

Wednesday (16):
Multi-Primo-Supremo

Agility, balance, speed, relays, … In SKATING NOW. Meet on time (ideally 2min early) at your usual location, it’s a busy evening!

Pod 1: 1630-1645 Warm-up OYO. Done at 1800
Pod 2: 1630-1645 Warm-up OYO. Done at 1800
Pod 3: 1630-1645 Warm-up OYO. Done at 1800
Pod 4: 1630-1645 Warm-up OYO. Done at 1800
Pod 5: 1630-1645 Warm-up OYO. Done at 1800

Thursday (17):
Primo-Supremo

If you want masks, we have extras! Bring cash/cheque. $20/mask. Team Room 6:15-6:45pm

A bit different today. Both groups to arrive at 1630 for a personal warm up. Skating

Pod 1X/2X: Meet Matt at the clock at 1645 and also at 1725. 
Pod 4/5: Meet Matt at the clock at 1705 and also at 1745

Friday (18):
Multi-Primo-Supremo

Fat biking in small groups for those that signed up. Details will be forwarded to you by email.

Monday (21):
XC Supremo

1530-1645. Skate. Meet in the biathlon stadium.

Wednesday (23):
Multi-Primo-Supremo

Strava Classic Race. 5.9km. This is not a race like other years, but it’s still a race. It’s the best we have and you can compare yourself to dozens of other racers!
Morning Wax recommendation:
Glide: Swix CH6
Grip: Rode multigrade violet (3-4 layers) covered by Swix blue extra (1-2 layer)

Saturday (26):
Multi-Primo-Supremo

Turkey Burn Off Strength with Eric. 11:00-12:00. On Zoom. Check your Training Peaks for access.

Monday (28):
XC Primo-Supremo

Technique in small groups. Each athlete chooses the technique they want to work on.

Athletes coached by Alain sign up here (by Dec 27th please): https://docs.google.com/spreadsheets/d/1oDg2ONs8J6otSYzAkN_EyxNtHDktDjzH0VBDsdfgL_4/edit?usp=sharing

Athletes coached by Matt sign up here (as per email sent before Christmas): https://docs.google.com/spreadsheets/d/1yfWn-vgtt8VPpOBvj_oNG6enNo_quYZ3fpVxBjjKD28/edit?usp=sharing

Wednesday (30)
Multi-Primo-Supremo

Classic long distance at the Nordic Centre. 9:30am-noon

Pod Awesome (Luke, Seb, Kai, Seth, Eli, Tobias). Meet at the clock at 9:30am.
Pod Wicked (Annie, Sophia, Tinisha, Heidi, Nadia, Emma, Sabine, Tabby, Ellie). Meet at Korean flag at 9:30am
Pod Terrific (Miriam, Naashkii, Ashton, Ella, Stefan, Ben F, Charlotte, Kaisa). Meet at New Zealand Flag at 9:30am.

Wax: As per the wax guide on the forum

Saturday (2):
Multi-Primo-Supremo

Relays. Skating. Meet between JCT 77 and 78. Check your team and start time (10am or 10:45) on the following link: https://docs.google.com/spreadsheets/d/1YeLLCY9ugO-aShPfrPx_9c63RUsZanNZ1Crqn8JV4eU/edit#gid=0

You will be doing 2 laps of the 1.2km course with about 7 minutes rest between the two efforts (3 person team sprint). So be sure to do a proper warm up. Let’s see some sweet flashy spandex or costumes to have some more fun!

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