[Matt DeCarufel]

Season’s greetings U16/U18 athletes!

You all received this email last Wednesday, but just in case you missed it:

With the holidays approaching, the coaches would like to pass on details about how to best train through the next two weeks. It’s a very good time to make some gains and build endurance for a great second half of the race season. It’s the time you can get on your skis in the daylight without school and homework, so better quality in your training. After all your hard work this spring, summer and fall, we want to maintain the training base to ensure we can keep our race speed for the rest of the season! We also encourage you to do other fun things as well, days are longer when you’re not in school!

We will run 6 team workouts and race support at AB Cup 3-4 during the next 2 weeks (see schedule below). During team workouts, we will complement building endurance with speed, intensity, strength, and shooting.

Parents: A great way to support your athlete would be to get out and enjoy a family ski together! Other ways would be to ensure there is some family down time so that your athlete can head out for their own workout.

Week 1 (Dec 26-Jan 1):

Easy for you to follow: When you are training on your own, with family members, or friends do on average 2.5 hours of distance in Z2 on your cross country skis per day (check your zone 2 heart rate values to refresh your mind). Take a day off this week, so this means complete 15 hours of training on your xc skis for the week. Have fun with it, discover new trails in Kananaskis, Lake Louise or at the Nordic Centre.

Week 2 (Jan 2-8):

More of a regular type week due to the AB Cup races on Jan 7-8. Complete 2.5 hours of training on January 3rd. Follow your Training Peaks for the other days.

Happy Holidays and we hope you have some fun out in the snow!

Matt, Rachel, Stu, Alain

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AB Cup 3&4
Race information here: https://foothillsnordic.ca/races/alberta-cup-3-4/
Skate sprints on Saturday, Classic Mass Start Sunday
Registration deadline Jan 4, 22:00 MT. Link here: https://zone4.ca/register.asp?id=30501

Club Sign Up
There are some race sign up deadlines on Jan 3, Jan 8, and Jan 10 for upcoming events.  Head over to the Sign Up Sheet Here.

Holiday Training Details:

Monday(26)- Boxing Day Turkey Burn!
Multi-Primo
2:30-4:00  Special time to enjoy skiing in the light, let the day warm up, and give you a relaxing morning.  We will have a little team sprint style relay with teams of 3 racing 2 legs each. Loop is about 700M.  Costumes or Christmas sweaters highly encouraged.  Skating.  Meet at the end of the flags.

Wednesday(28)- Cascade Fire Road
Multi-Primo
9:00-12:00 Nice long distance classic ski out and back on the Cascade Fire Road.  Meet at the gate.  Pack a bar/snack to eat during the workout.

Friday(30)
Multi-Primo
10:00-12:00 Skate Bulls Eye Intensity.  Meet at the flags.

Monday(2)
Mulit-Primo
Skate Time Trial
Arrive at 945 (flag row). Mass start at 1030. Done at 1130.
Course is 2.7km. Athletes to let Alain know if they want to do 3 or 4 laps when we get together at 945. It’s mass start.
Glide wax with Swix CH6 or Ulla Violet

Wednesday(4)
Multi-Primo
9:30-11:15 Classic distance with speed work.  Meet at the flags.

Friday(6)
Multi-Primo
10:30-12:00 AB Cup Race Prep in Skating.  Ski testing today if you have multiple race skis. Meet at the flags.

Saturday(7) & Sunday(8) AB Cup. Details will be shared on the forum the night before each race on the forum.

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