[Alain Parent]

[attachment=0:aptxz5dx]2014-15 Strength – May home.pdf[/attachment:aptxz5dx]Great job in the Time Trial and in training this past week. I hear that the Lake Louise camp was a lot of fun 8) 8) 8)

We have our first races coming up this weekend. Read this post carefully, and don’t leave things to the last minute, including homework!

To do’s:
* It looks like it might be cold on the weekend. Put 2 layers of Swix LF4 in your race skis, especially if they have gone through the hot box.

* All juveniles and older need to have a racing licence. You need to get it before registering for the AB Cups. See other posts for all the details

* If you are racing in Europe this winter (13 or you!), you will need a FIS licence. Take it now as it is cheaper and you will start collecting FIS points in Rossland. Details here: http://www.cccski.com/Events/License-Applications.aspx

* Deadline for registering for the AB Cup races is Wednesday at 11pm. Register as “Canmore Nordic Ski Club (not CNSC). https://zone4.ca/reg.asp?id=7883&lan=1&cartlevel=1. If you are trying out for CWG, don’t forget to enter the Monday race on zone4.

* Remember to bring a tuque (-5 degrees and colder), head lamp, and water.

* With all the rolling talk this past week. Get your workbook out and roll 3 times this week for 10 minutes each.

Tuesday (25): Skate ski on Sunday race course + strength in gym. 4:45-6:00pm

Wednesday (26): LC1: Recovery classic ski + roll. LC2: Recovery classic ski. 4:45-5:45pm

Thursday (27): Classic. We will practice sprint racing and strategy – traffic training. DO NOT bring your best race skis and poles. Ideally, you should put baskets on your rollerski poles for this session. 4:45-6:00pm

Friday (28): Check your TP or guidelines.

The CWG trial race on Monday (1) is now cancelled.

AB Cups 1&2 are now rescheduled for Dec 6&7. Check our website for all the details.

Saturday: LC2: Phone a friend and go to the bwtc and do 30min of spinning and 1.5 sets of the November strength routine. Roll for 10min at the end.
LC1: 10 minute warm up, then new home strength program with band.

Sunday: We will not train as a group today. Later, phone a friend in your neighborhood and go for a 15min run – bundle up. Do the attached home strength routine after your run for 20min. Go Stamps go!

Next week, we will train Tuesday, Wednesday, Thursday, Friday (short) then the races on the weekend.

CWG trial races are now on Dec 6-7-8.

“An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head.”
Emil Zatopek

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