[Alain Parent]

WINTER PODS:

Primo and Supremo sessions are on Mon, Wed, Thu, Sat
Multi are on Wed, Thu, Sat

MEETING LOCATIONS:

Monday (1):
Primo-Supremo

Skate, distance with speed.

Pod 3-4: Arrive at 1645. Warm-up OYO for 15min then meet your pod at the usual location at 1700. Done at 1830

Wednesday (3):
Multi-Primo-Supremo

Tempo training in skate

Only athletes with a properly working heart rate monitor can take part. Also, make sure you know your zone 4 heart range before arriving

Pod 3-4-5: Arrive at 1645. Warm-up OYO for 15min then meet your pod at the usual location at 1700. Done at 1815.

Thursday (4):
Multi-Primo-Supremo

Classic with some strength

Pod 3 & 5: Arrive at 1645. Warm-up OYO for 15min then meet your pod at the usual location at 1700. Done at 1830.
Pod 4: Arrive at 1645. Ski in Z2 for 1 hour and meet your pod at the usual location at 1745. Done at 1830.

Saturday (6):
Multi-Primo-Supremo

Classic Ski @ Canmore Nordic Centre
All Pods meet at your usual location at 9AM
Plan to ski for 3hr.

The road conditions look quite poor and the significant fresh snowfall will most likely be poor skiing at Cascade, so we have relocated to the Nordic Centre.

The forecasts vary between -19 to -15 for the day, never really warming up. So we will not delay the start but stay with the am training. The cold front is supposed to roll in later in the afternoon, so good to get out skiing. YOU NEED TO DRESS APPROPRIATELY FOR COLD! Toque, buff, mits, multiple layers under your jacket.

2 pro tips: put hand warmers in your pocket/drink belt and open them up if needed. Fill your drink belt with hot water (even better, hot sport drink). It will encourage you to drink more, and keeps your lower back warm.

If someone shows up in tights and a headband, you will not be allowed to ski as that is not safe.

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