[Alain Parent]

We have incredible skiing conditions right now both at the CNC and Lake Louise. This is an opportunity to make huge gains in technique and ski specific fitness.

The coaches are asking all LC’s to come to group sessions ready to try their best and be focused. You have 15 minutes at the start of the session to do a warm up, you can then connect with your friends and socialize. Once the session starts, we ask for your best effort. This means that at times you will train on your own and not move in a pack around the FT loop. Come prepared to make gains! Thank you.

Monday (19):
Supremo only today

0645-0800: Strength in the gym.

1645-1800: Skate ski on Frozen Thunder. Meet in biathlon stadium.

Tuesday (20):
Multi-Primo-Supremo

Pod 2: 1645-1700-warm up in skating on Frozen Thunder then meet in biathlon stadium at 1700. You will be done at 1830
Pod 3: 1645-1700-warm up in skating on Frozen Thunder then meet in penalty loop area at 1700. You will be done at 1830

Wednesday (21):
Multi-Primo-Supremo

Final STUR of the year! 2003-04-05 will do it twice (30min apart)

Start list:
https://docs.google.com/spreadsheets/d/1DUTiWvG4-gI0Zd1K31UlXZhUnXhlFcTIqPaP5_rZcl8/edit?usp=sharing

Same location as always. Use this workout to test out your warm up, mental readiness and fitness. Plan what you will do in-between the 2 STURS like a sprint race – you need a good cool down followed by a short energization period. The idea is to go as hard as you can for both STURS and not saving energy on the first one. Write the details and goals for today on Training Peaks 

Arrive at the start area 1-2min before your start.

Thursday (22):
Primo-Supremo

A different workout on FT today. Bring your full skating equipment plus your classic poles and running shoes

Pod 2: 1645-1700-warm up in skating on Frozen Thunder then meet in biathlon stadium at 1700. We will run for 20minutes at the end (1810-1830) -> bring your running shoes. You will be done at 1830
Pod 3: 1645-1700-warm up in skating on Frozen Thunder then meet Near Penalty loop at 1700. We will run for 30minutes at the end (1800-1830) -> bring your running shoes. You will be done at 1830

Saturday (24):
Multi-Primo-Supremo

Classic ski on FT and then a run (don’t forget your running shoes). Bring your FT bib to be able to ski.

Wax for Saturday:
If it doesn’t snow Friday day/evening. A thin blue klister covered by Swix blue extra hardwax. If it’s icy, you will not get any kick without the klister
If it snows: Swix VG35 basewax covered by Swix blue extra (4-5 layers in total)

Pod 2: Be on snow at 1030. Warm up OYO for 15min. Meet in biathlon stadium at 1045. You will be done with skiing at 1200. You will change and then we will go for a short run on the trails until 1245.
Pod 3: Be on snow at 1030. Warm up OYO for 15min. Meet by penalty loop at 1045. You will be done with skiing at 1200. Run until 1245 after the skiing.

DIAGONAL STRIDE LIKE LIVO TODAY – note the high foot in the back, pushing his gliding hip forward:

Sunday (25):

Pod 2: Classic ski at Moraine Lake road. Meet at Moraine parking lot at 10am ready to go. We will ski for 2.5hrs. Waxing is most likely Swix VG35 baswax covered by Swix blue extra hardwax. NO KLISTER! Bring a Swix blue extra, a Rode multigrade, A Rode purple and a cork in your drink belt.

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