[Matt DeCarufel]

Hello Team,

Just 3 weeks of training and we are off to Sovereign for our first race of the season.  Matt is polishing up the trip doc and it will be emailed out to everyone who signed up on the spreadsheet on Tuesday.

As a reminder, we will cancel Monday training whenever it follows a race weekend.  We will offer a training session on Fridays before races whenever possible.

A number athletes seem to have a hard time arriving at training on time Monday and Wednesday resulting in coaches explaining the workout multiple times and you missing out on training.  We will try a new process to make the most of everyone’s time.  Do your best to be on your skis at 4:45 to start your warm up, then we will meet at 5pm at the noted location to explain the session and sometimes begin our intensity.  Remember, it you miss 15 minutes of training each team session, that can add up to 50 hours for the year.  Do your best to get your time on skis.

Most elite athletes have blood work done 2x a year (spring and fall).  If you missed your spring appointment, it would be very beneficial to you to meet with your doctor and get a blood requisition (complete blood count, iron and ferritin are key) to ensure you are healthy and ready to tackle a solid winter of racing. Please share results with your coach. Email Matt if you would like a letter to bring into your doctor.

Continue to bring all your race skis into the teamroom for flex testing.  We have learned some new testing methods and are excited to learn about your skis.  Ensure they are CLEAN and all old lines removed. Write your Name and weight in KG on tape on the skis.

Training this week:

Monday (13)
Multi/Primo/TTS-Dev
4:45-6:15 Skate intensity in Z5.  Meet at the start of Frozen Thunder at 5pm for explanation.

Tuesday (14)
Primo/TTS-Dev
4:45-6:45 Strength and classic ski. Wax recommendation: Universal Klister. If it doesn’t warm up/ there is fresh snow, cover with Rode Violet Hardwax (put that in your drink belt).
U18 in the gym first, U16 skiing first

Wednesday (15)
Multi/Primo/TTS-Dev
4:45-6:45 Skate distance and short sprints. Meet at the start of Frozen Thunder at 5pm for explanation.

Thursday (16)
TTS-Dev
Chelsea strength
5:00-6:00 Women
6:00-7:00 Men

Saturday (18)
Multi/Primo/TTS-Dev
9:00-10:30 Skate Time Trial
5km for U16
7.5km for U18

It is great to wax your skis so they glide faster. Use Swix PS6/CH6 or Ulla purple black. First starter will be at 9:45. Older athletes to younger athletes.

2.5km loop: Start by the range, Ski East Loop, behind the range, West loop, back to the range. We will ski it with you in your warm up.  U16-2laps, U18-3laps.

Give yourself a good proper warm up and get ready to rip it up in your race suits.  XC Bragg Creek will be joining us for the day too.

“Make sure your worst enemy doesn’t live between your own two ears.” —Laird Hamilton

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