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Lots of things happening this week!
Housekeeping:
* Always bring a head lamp to each training session – ideally over 120 lumens with good batteries. This will allow for a quality workout.
* Bring some chocolate milk for after training sessions. This will allow for the recovery process to start immediately after the training.
* Change into a dry top after training. This will allow you to not get cold after a training session and reduce the risk of getting sick.Tuesday (12): T3/LC – 4:45-6:45pm. A special training day today. We will do Pilates with Rebecca Reid and strength in gym. Bring indoor training gear and a yoga mat.
Wednesday (13): T3/LC – 4:30-6:30pm. We will do some Z3 intensity in skating. Bring a head lamp and hear rate monitor.
Thursday (14): T3’s that came to the Wednesday session and LC’s doing some AST sessions this weekend -> take today off. Other T3/LC’s: We will do some classic skiing and some sprints. 4:30-6:15pm. Try Start, Rode or Swix universal klister and perhaps a Rode purple kickwax on top of it. Bring a headlamp as we will ski half the time in the dark.
T3’s at Lake Louise camp from Friday to Sunday
Saturday (16): LC’s -> Training on your own, check Training Peaks
Sunday (17): Classic Time Trial on Moraine Lake Road.
• Classic technique. First start at 10:30am, interval starts (most likely 15sec). Arrive the parking lot at 9:30am, enough time to do a good warm up and potential wax touch up.
• We will start with the young Train to Train athletes first. Learn to Compete athletes will go at about 10:45am.
• Start and finish will be at Paradise parking lot (2.3km up the Moraine Lake Road)
• It will be a loop up and down the road. About 2.0-2.5km per loop. LC’s will go 7-8km. Matt will measure the course on Saturday.
• We will run it if it’s -15 or warmer. It’s supposed to be cold on Saturday but warming up a bit on Sunday. We will ski for 2 hours (bundled up) if it’s too cold to race. Still come to LL.
• Ski with a small backpack to the start with an extra dry top to change into, mitts/gloves, tuque, another top layer to stay really warm after, food and drink (choco milk). Don’t be shy to bring extra clothes. It would be good to ski for a 45min cool down after.
• Glide wax your skis with Swix LF4.
• Kick wax at home with 1 heated layer of Swix VG35 (ideal) or Toko Green, then 1 layer of Rode Violet multigrade, then 3-5 layers of Swix Blue extra. Bring a Rode multigrade and Swix blue extra and cork to the start.“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.”
― Dan Gable
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