[Matt DeCarufel]

Hello Team,

Hopefully you are all feeling energized after a little pull back in training last week.  We will have a steady build from here into our first races of the year so be sure to keep up on your basics: lots of nutritious food, lots of sleep.

Our next deadline for race sign ups on our club sheet is Nov 20, but if you know your race plan for the year, go for it and fill in as much as you can.  Link: HERE

The Frozen Thunder Time Trial details have been shared by Nordiq Canada!  If you are keen to skip school for a fun little time trial, we coaches will be there to support you!  Chat with your coach about what is best for your development. There is only 1 age category- Open.  The races are:
Wednesday (13th)- Classic sprint (Ladder style like AB Cups)
Thursday (14th)- 10km Individual Start Skate
Registration closes at Noon the day before each race. Register:  HERE
“Race” Notice: HERE

Headlamps are mandatory for all after school training.  Make it a habit to keep it in your drink belt.

Training this week:

Monday(11)
Multi/Primo/TTS
9:00-12:00  We will take advantage of no school today to go ski in the light!
It snowed most of the day Saturday in Lake Louise, and with the U14/TA camp happening at the moment, we have the inside scoop for conditions.  Coverage was quite good by the afternoon (15cm), so we will ski in Lake Louise on Moraine Lake road. Clean all the klister off your skis and wax with Rode Violet.  Pack Rode multigrade and viola extra in your drink belt for touch ups if the temp changes.  Meet at the start of Moraine Lake Road. Don’t forget your dry clothes and lunch to eat right after training.

At 11AM we will all stop for a minute of silence to honor those soldiers who died fighting to protect the nation.

Tuesday(12)
Primo/TTS
4:45-6:45 Strength in the gym and Skate ski agility. U18 outside first, U16 inside first.
Tonight are the academic awards at CCHS. Congratulations to all who are receiving honors. Keep an eye on your watch and you can leave early to attend the ceremony on time.

Wednesday(13)
Multi/Primo/TTS
8:00-11:00 Frozen Thunder Sprints- Check in at the teamroom. We will kick wax your race skis. Glide wax with PS6 or Ulla RedBlack

OR

4:45-6:45 Classic sprint simulation.  Start your warm up and meet at 5pm at the start of frozen thunder for us to make a start list. “Qualifier” + 3 heats.

Thursday(14)
Multi/Primo/TTS
8:00-10:00 Skate interval start 10km. Check in at the teamroom when you arrive. Glide wax with PS6 or Ulla RedBlack

TTS- 5:00-6:00 Strength with Chelsea.  This is a great combo with intensity in the morning. So even if you race, I encourage you to attend strength.

Saturday(16)
Multi/Primo/TTS
9:00-12:00 Combo day at CNC- 2hr skate ski, 1hr run. Meet at the teamroom.

“Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing.” – Pelé

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