[Alain Parent]

Hello gang –

I hope you had a good weekend. Due to the cold weather, we have to change the plan a little. Fortunately, it appears that the “regular weather” will be with us mid-week.

COLD WEATHER COMMENTS:
Please keep in mind:
I don’t recommend skiing a lot when it’s very cold. It’s not worth putting your lungs at risk. It’s ok to ski really easy for 45-60min in classic around -18 to -20 if you dress up warmly and it’s not too cold. A tight knit scarf/balaclava over your face is also a good idea. Don’t panic that you are missing training. It’s time to chill out, be smart and enjoy the rest! It just means that we will be switching training phases around cold weather (from a volume or intensity to a recovery phase). Of course, it’s still important to continue training, but don’t go crazy trying to cram in junk hours and potentially bad training in the cold.

Here are some considerations for you when it’s cold (-18ish and colder):
– Short Z1 45-60 min classic workouts. Stay away from skating
– Stationary bike/rowing indoors
– Strength in gym
– Core strength at home
– 45-60min Z1 runs
– Watching ski videos, updating ilog!!
– The important is to not be outside for more than 1hr when it’s cold and to keep your effort low so your lungs don’t get irritated.

The cold weather study that is often quoted -> Abstract here: http://www.ncbi.nlm.nih.gov/pubmed/8257888?dopt=Abstract

PLAN FOR THIS WEEK:

Tuesday (23): 4:30-6:00pm. NO SKIING TODAY -> TOO COLD. GO DIRECTLY TO THE GYM FOR SOME STRENGTH AND STAIRS

Wednesday (24): 5:00-6:00pm. Meet at 5:00pm tonight. We will go for a Z1 classic ski. Bring warm clothes including something to cover your face/mouth. Base binder + Swix blue extra or equivalent will most likely work well.

Thursday (25): 4:30-6:15pm. Skate Z1 + speed.

Saturday (27): Skate time trial. Start time is 10am. Show up at 9am to ski the course and start your warm up. Make sure you have a warm up plan. Bring extra clothes, food, drinkfor after the TT. We will put on the video for you to see. Finish the workout at around noon.
Distances: T3’s and all women: about 5km, LC’s about 7.5km, PC’s men about 10km

Winners make goals, losers make excuses
– Unknown

[Author]

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