[Matt DeCarufel]

Hello,

The first biathlon races of the year have arrived this weekend with Sovereign kicking off next week.  Time to get racing!  There is a bit of sickness going around the valley right now, so be vigilant about your self care (wash your hands, hydrate, get good sleep).  If you are sick, stay home- both training and racing- as per the club policy.

Jackrabbits are kicking off fully on Dec 10 with the try it night this Tuesday.  We will have a jackrabbit coach meeting in the Haig room on Monday from 6:20-6:40 quickly touching on the season plan and any outstanding bits.

Thomas Grandi will be doing a follow up presentation on Wednesday from 6:20-7:00 to continue your mental training focusing on race preparation. Bring a pencil/paper, dry shirt/socks, and a snack.  Haig Room again.

Sovereign: Thank you to those who have registered for the races. 15 of you still have not.  Don’t delay and register today!  The snow is great this year and our houses are booked and paid for.  Register here: https://zone4.ca/register.asp?id=36210
After Thomas’ presentation, those going to Sovereign can stick around in the Haig room for 10 min to sort out your meals in Sovereign.  We have large houses booked for you, but they are on the cozy side to make the price reasonable this year.  This will be athlete led, but coaches will help facilitate.

Thank you everyone for participating in our survey about the winter schedule change.  We had 44 responses already with 67% voting to not change. Even if all the outstanding votes came in the other way, it would not create an overwhelming majority to change.  So we will continue the historical program schedule with Friday off from training unless we are preparing for a race. Check the forum weekly as team training days will bounce around a bit to provide the best program and rest possible, as it historically has.

Training this week:

Monday(25)
Multi/Primo/TTS
4:45-6:15 Skate intensity.  Tonight are Z6/Z7 intensities (very hard effort) but only 30 sec long. Start your warm up on time- just Z2.  Meet at 5pm at the start of Frozen Thunder. We will cover more details, and then help you finish your warm up with some additional intensity like you would for a sprint race.
Jackrabbit coach meeting after the session. I’ll keep it as brief as possible, but bring a snack.

Tuesday(26)
Primo/TTS
4:45-6:45 Strength in the gym and Skate skiing agility. U16 ski first, U18 gym first.

Wednesday(27)
Multi/Primo/TTS
4:45-6:15 Classic technique work and sprints. Start your warm up OYO and meet at 5pm at the start of Frozen Thunder. We are planning to collaborate with the Auburn Ski Club tonight who are in town for a training camp. Get ready to mingle…
6:16-7:00 Thomas Grandi’s mental performance presentation part 2. Bring a pencil/paper, change of clothes, snack. In the Haig room
7:00-7:10 Sovereign athlete meeting to organize food in your big houses. Athlete led, coach supported.

Thursday(28)
TTS
5:00-6:00 Strength with Chelsea

Saturday(30)
Multi/Primo/TTS
9:00-12:00 Classic distace at CNC.  Check back later for update pending additinoal trails opening. We will either ski for the full 3hr, OR ski for 2hr, run for 1hr.

“You don’t have to be great to start, but you have to start to be great.” – Zig Ziglar

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