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Hello Team. I’m sure you are all sad that the holidays are here
This will be a good time to stock up on sleep and some endurance skiing. We have a holiday program for you. All sessions are during the day. Check your Training Peak or the great guidelines that Matt sent out for other workouts. Get out and ski nice and slow (but with good form) with friends and family. Go explore Kananaskis or Banff National Park. The holiday’s training will help you set up your second half of the season.
Monday (23): Team room 10:00am-12:00pm. Skate skiing and strength in gym. We will work on downhill technique today. Bring a snack to have mid way.
Friday (27): We are organizing the “Holiday Relays” today. This is a fun event for all current and past club members (not just for racers). This is a chance for us xc skiing families to get together during the holidays. Make a team of 3 skiers and ski a leg each (no stacked team please). You can choose a 1km, 3km or 5km leg in classic or skating. This event is open to all club members of any age. Dressing up is strongly encouraged. Drag your parents out! Register here: https://docs.google.com/spreadsheet/ccc?key=0AjD4IpvHy8sWdDlfanA4dWF5bTlocFZlY0xxWFVEckE&usp=drive_web#gid=0 . More details will be sent out shortly.
Saturday (28): The coaches have decided to postpone the Pocaterra ski until January 18th. The unpredictable weather and flash freeze warning coming through will most likely not make it a great day of skiing/driving to Kanasaskis. We will train at the CNC instead. We will start with some classic skiing and switch to strength in gym. Put a combo of KR 30 (blue swix) or Blue special Rode mixed together with swix universal. Carry a violet multigrade kickwax and cork in your pocket. Meet in Team Room, 9:00am to 11:30am.
Monday (30): 5/6.6/10km Classic Time Trial on the January 9th course. Meet at team room at 10:00am for TT instructions. All women will do 5km (2 X 2.5km). Older men will do 10km (3 X 3.3km), not so old men to do 5km (2 X 2.5) OR 6.6km (2 X 3.3km).
Put a Swix VG35 basewax and layers of Rode Multigrade on top. We can fine tune the wax a few minutes before your start. Bring all the same items as a real race + a change of clothes for after. We will be done by about noon. Race courses are attached to this posting below.Thursday (2): Session for all athletes now. We will have an intensity session practicing pursuit exchanges and taking feeds. 10:00am-12:00pm. Find yourself some pursuit boots and come have fun with it. If you don’t have pursuit boots, then use you classic boots to classic and skate. Bring both sets of skis/poles. Use Rode Violet for kick wax.
Saturday (4): We will have 2 groups for training today.
Athletes born 97 and older will train 10:00am-11:30am
Athletes born 98 and younger will train 10:00am-12:00pm
Skate skiing with sprints and strength.
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