[Alain Parent]

• We have tweaked the LC schedule for the next few weeks. The main changes are a common start time for each pod, and biathlon primos (entire pod 3 and half of pod 1) don’t have team workouts on Tuesdays.
• There’s a lot of details for the 2 Club Time Trial days (Wed and Sat) so you will get an email with the details. Also check your TP.
• Please continue wearing a face mask at the coach briefing.
• We have 2 guest coaches for the next two Wednesdays for pod 4 and 5: Maya McIssac Jones (one of the fastest skier in Canada!) will lead pod 4 and Jack Carlisle (an endurance machine and speedster) will lead pod 5. Don’t be afraid to ask them questions.
• Continue bringing a headlamp to all after school workouts
• We have set permanent meeting locations for each pod. See photo below.

Monday (7):
XC Supremo

1630-1745: Classic ski. Meet in the biathlon stadium. Try Swix universal klister with 5 dots of Rode Rossa on each side of the groove (as per the wax guide)

Tuesday (8):

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

PM, XC Multi-Primo-Supremo: The challenge for today is to complete a specific number of kilometers. Check TP to find out how many kms. 
Pod 1: 1630-1645 Warm-up OYO. SKATE. Done around 1815-1830. Rhonda is your coach today
Pod 2: 1630-1645 Warm-up OYO. SKATE. Done around 1815-1830. Alain is your coach today
Pod 3: No team workout today
Pod 4: 1630-1645 Warm-up OYO. SKATE. Done around 1815-1830. Rachel is your coach today
Pod 5: 1630-1645 Warm-up OYO. SKATE. Done around 1815-1830. Matt is your coach today

Wednesday (9):
Multi-Primo-Supremo

Intensity night! An all-out effort but very short. Details will be forwarded to you by email.

All athletes to arrive at 1630 and ski for 15 minutes before meeting your lead coach at 1645 at your permanent location.

Pod 1 coach: Alain
Pod 2 coach: Rachel
Pod 3 coach: Rhonda
Pod 4 coach: Maya
Pod 5 coach: Jack

Done at 1800.

Equipment needed:

Biathletes: Skate gear

XC skiers: Classic gear plus skate skis (make sure skate bindings are compatible with your classic boots)

Wax for xc skiers:

1st choice: Zeros of Skins
2nd choice: Rode Viola Extra (bring a few different waxes in your drink belt). Guide here: /tools/kickwax-guide/

Thursday (10):
Primo – Supremo

Pick up your pre-ordered/pre-paid masks at the team room, 6:15-6:45pm today. If you want masks, we have extras! Bring cash/cheque. $20/mask

Pod 1X/2X: 1630-1645 Warm up OYO. Classic skiing with some sprints. No strength today. Done at 1815.
Pod 4/5: 1630-1645 Warm up OYO. Classic- skiing like Livo! We will watch a video clip from the World Cup races in Ruka to get a good mental image, then ski just like we see with some sprints mixed in. No strength today. Done at 1815.

Wax: A thin Swix universal klister with Rode Multigrade violet kickwax on top (3 layers)

Saturday (12):
Multi-Primo-Supremo

Details will be sent to you via email.

[Author]

Posts