[Alain Parent]

Starting with the quote!

If you do enough small things right, big things will happen.
– John Wooden

Housekeeping items for this week:

* Frozen Thunder race registration deadline is Monday (11th) at noon
* Registration for December Ab Cup/NORAM is now open. Early bird deadline is Nov 22nd. Talk to your coach before signing up since there are a few options to race.
* Please fill in your entire year row on the race spreadsheet. There’s a few final deadline coming up (marked in pink): https://docs.google.com/spreadsheets/d/1-iwvXKnzDyoLd2Xe2hHOxOuYiugBCXU5fpQg-IbYAzs/edit?usp=sharing
* We will have ski grinding and hot box information in the next few days. Stay tuned!
* Remember the 20 minute rule: eat and change your top within 20 minutes of finishing your workout.
* You will need a regular season pass to ski at the Nordic Centre starting on November 16th. Please return your frozen thunder bibs to the box by Nov 16th.
* After the FT races, it’s the end of an intensity block. You will have a recovery/volume period for about 10 days. Please try to come to all team sessions this week.
* No team strength this week. Get on your chin up bar at home 4X and do core 3X for 5-10min each time.
* Please update your Training Peaks 3 times per week
* For those of you racing in the US this winter, you need a FIS licence. Details here: http://www.cccski.com/Events/License-Applications.aspx

Finally, if you are racing the CLASSIC FT SPRINTS ON WEDNESDAY, glide wax with the following and bring to the team room by Tuesday 6pm. Born 2002 and before -> Swix LF6. Born 2003 and after -> Solda Performance Red

This week:

Tuesday (12): LC/LC+. Distance skating with a few sprints. If you are racing tomorrow: 1645-1745. If not racing tomorrow: 1645-1815. Classic skis in the team room by 1800.

Wednesday (13): LC/LC+. Frozen Thunder Sprints in the morning. See note above about waxing. Check zone4 for your start time and arrive the team room 1.25hrs before with some warm up skis already waxed. NO AFTERNOON SESSION TODAY, but a 30min recovery run for those that raced. If you didn’t race -> check your TP

Thursday (14): LC/LC+. Frozen Thunder Distance race in the morning. We will have an on-snow session after school for those that didn’t race. 1645-1800. BE and Z6 intensity in skating.

Saturday (16): LC/LC+. Long distance classic ski at Moraine road in Lake Louise. This is an important session to attend since we haven’t done a continuous long distance workout for a while now. Leave Canmore at 8am, we will start skiing up the road at 9am. Wax at home. The ski will be about 3 hrs.

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