[Alain Parent]

WELCOME TO 2021–22!

We are restarting a new year on May 3rd. Welcome everyone, including the new 2007 LC’s.

We have a great year planned out for you. We will gradually share the details as we go on. The new LC’s will have a zoom meeting soon to go over the basic details of the LC program.

For the spring, the team workouts will go like this:

Supremo:
After-school Mon, Tue, Wed and occasional Saturday morning long-distance (May 8 and May 29)
Primo:
After-school Mon, Wed and occasional Saturday morning long-distance (May 8 and May 29)
Multi:
No team workouts in May-June except for testing and camp below

Testing for Supremo-Primo-Multi: Supremo and Primo must attend
STUR: May 20 and June 10
3000m run: June 21

Road bike weekend camp for Supremo-Primo-Multi: June 12-13

COVID:
There are several COVID cases in our community, it’s important to be vigilant and remain healthy. As much as possible, please keep interactions within your family bubble. Please stay home if you are not feeling well or have been exposed to someone with COVID-19. CRUCIAL -> Keep a 2-meter distancing before, during and after workouts. Please fill in the daily checklist HERE 

Always have a mask in your drink belt.

All athletes and families did wonderful last year with the club’s covid protocol. We did not have to shut down any pods the past 12 months, not even for 1 day. Unfortunately, the next couple of months will feel like last year, but hopefully the number of cases and hospitalizations go down and some restrictions get lifted for the summer.

PODS:

 

POD MEETING LOCATIONS:
We are not always training at the Nordic Centre this spring. We will put the POD meeting locations in the forum for each training day. Eventually, we might have more permanent meeting locations.

Always carry a face mask in your drink belt.

NOTE: Always check the forum the day of a workout in case it has changed

Monday (3):
Primo-Supremo

Distance run on the Cougar Creek side of the valley. 445-615pm

This is the only Monday that biathlon and xc are together this spring so we will use the following pods for today:

Pod 1: 2004-05 boys. Meet Matt at the ERS soccer field
Pod 2: 2004-05 girls + Kaisa/Charlotte. Meet Annika at the ERS soccer field
Pod 3: 2006-07 boys. Meet Stu at the Eagle
Pod 4: 2006-07 girls. Meet Rachel/Alain at the Eagle

Tuesday (4):
Supremo

Strength with Chelsea. NOTE: even if this session is outside, you will need to wear a mask the entire time.

Women: Arrive the bwtc at 445 and go for a warm-up run for 15 minutes. Meet Chelsea at the back of the BWTC at 500. You will be done at 600

Men: Arrive the bwtc at 545 and go for a warm-up run for 15 minutes. Meet Chelsea at the back of the BWTC at 600. You will be done at 700

Wednesday (5):
Primo-Supremo

Strength at Riverside Park with Matt and Stu. At the start of the session, you will be given a kit of strength equipment (Short Loop Band, Long Theraband, Rope w/ handles). For the following weeks, you need to bring these 3 items to each strength session. Equipment will be returned as we change programs.

Pod 1 & 4: Leave your house on your bike at 445 and bike 15min to Riverside park. You will be done with strength at 600 and bike back home after.

Pod 2 & 3: Leave your house on your bike at 545 and bike 15min to Riverside park. You will be done with strength at 700 and bike back home after.

Friday (7):
Primo-Supremo

Running on the flat intensity in zone 4. We are using the Monday pods from the chart above (not the pods from this past Monday).

Pod 1: Shoot first then running intensity with your pod. Rachel and Stu will give you more details. Done at 615
Pod 2: Shoot first then running intensity with your pod. Rachel and Stu will give you more details. Done at 615
Pod 3: Arrive at the start of the reservoir path just before CNC at 445 and run in Zone 2 for 15min then meet your pod at the start of the path at 500. Done at 615. The following athletes will lead the mobility for 3min each: Annie, Heidi, Tobias
Pod 4: Arrive at the LGMS track at 445. Done at 615.
Pod 5: Arrive at Quarry Lake parking lot at 445. Done at 615.

Saturday (8):
Primo-Supremo

CHANGE: The weather forecast overnight and Saturday morning is not favorable/safe for biking. Instead, we will skate ski at the Nordic Centre followed by a run. 1 hour for each, starting with skiing. Use old skis, even if they are too short.

If you decide to leave a backpack with your running gear in it, please carry your snack in your drink belt so animals are not attracted to it.

Saturday pods!

Pod 1: Arrive at the team room at 900. Done at 1100
Pod 2: Arrive at the team room at 905. Done at 1105
Pod 3: Arrive at the team room at 910. Done at 1110
Pod 4: Arrive at the team room at 915. Done at 1115
Pod 5: Arrive at the team room at 920. Done at 1120

 

Sunday (9):

PODS FOR TODAY:

AM:
Multi-Primo-Supremo biathlon and cross country

Running intervals (fairly hard) on the STUR course. Don’t eat a large breakfast before this workout

Pod 1: Arrive at the Holiday Inn parking lot at 845am. Run for 15min and meet at the start of the STUR course at 900. Done at 1015
Pod 2: Arrive at the Holiday Inn parking lot at 900am. Run for 15min and meet at the start of the STUR course at 915. Done at 1030
Pod 3: Arrive at the Holiday Inn parking lot at 915am. Run for 15min and meet at the start of the STUR course at 930. Done at 1045
Pod 4: Arrive at the Holiday Inn parking lot at 930am. Run for 15min and meet at the start of the STUR course at 945. Done at 1100

STUR course: strava.com/segments/24105320

PM:
Primo-Supremo cross country only

Strength at Riverside park.

Pod 1: Leave your house on your bike at 345 and bike 15min to Riverside park. You will be done with strength at 500 and bike back home after.
Pod 2: Leave your house on your bike at 445 and bike 15min to Riverside park. You will be done with strength at 600 and bike back home after.

The difference between the impossible and the possible lies in a person’s determination.
– Tommy Lasorda

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