[Alain Parent]

HOUSEKEEPING:

• There’s a lot of people in Canmore getting sick, including athletes. If you are not sure if you are getting sick or not, say you have a dry or sore throat, assume that you are getting sick and stay away from others and workouts. At workouts, please stay 2 meters apart from one another. A simple cold can set you and your teammates back for 10-14 days.
• I am recommending you book yourself in for a flu shot. This year is a bigger deal to keep all forms of sickness at bay.
• Remember to bring a headlamp with good batteries at every after school workouts.
• We will start collecting LC skis to test them – 1st priority is for those that are not getting any new skis this year.
• Glide wax your skis once in a while to get decent ski speed in training.
• The club clothing store will close on Wednesday at 11pm
• You need to renew your racing licence

Monday (2):
Supremo

0645-0800: Strength in the gym.

Tuesday (3):
Multi-Primo-Supremo

HEADLAMP
Pod 2: 1645-1700 Warm up in skating OYO. SKATING, also bring classic poles and running shoes. Meet in biathlon stadium at 1700. You will be done at 1830.
Pod 3: 1645-1700 Warm up OYO. CLASSIC AND RUNNING. Meet by the penalty loop at 1700. You will be done at 1830. Wax: Universal Klister with 1/4 Rode Rosa (just like the wax guide recommends)

Wednesday (4):
Multi-Primo-Supremo

Canmore clothing store closes today at 11pm

HEADLAMP
Pod 2: No team training today. Go for a run if you can in-between studying bouts
Pod 3: 1645-1715 Warm up OYO. Meet by the penalty loop at 1715. INTENSITY CLASSIC. You will be done at 1815. Wax: Universal Klister with 1/4 Rode Rosa (just like the wax guide recommends). You may need to remove yesterday’s klister and reapply if there are lots of pine needles stuck in the wax

Thursday (5):
Multi-Primo-Supremo

In order to preserve your health and the FT snow, we will not have an outdoor team training session today. Do a warm up at home for 15min (indoor spin or run outside) and be ready for a Zoom strength session with Eric at 1700.

Friday (6):
Primo-Supremo

Pod 2: 1530-1600 warm up OYO with 2min at Z4. Meet in biathlon stadium at 1600. INTENSITY SKATING. You will be done at 1700.

Saturday (7):
Multi-Primo-Supremo

Bring your FT bib
Pod 2:  Classic. Micro breakfast. Be on snow at 1030. Warm up OYO for 30min with 2min at Z4. Stay out of the pit to preserve your wax. Meet in biathlon stadium at 1100. INTENSITY. Wear your race suit to feel like you are racing. You will be done skiing at 1200. Wax: Make sure your skis have been sanded with #100 recently (if not, sand them). Apply a normal layer of blue klister (not super thin). Put a thin layer of Swix universal on top. Voilà! Short recovery run in afternoon, text a buddy -> check Training Peaks

Pod 3: Be on snow at 1030. Warm up OYO for 15min. Meet by penalty loop at 1045. SKATING. You will be done at 12:00.

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