[Alain Parent]

We are moving the intensity (time trial) from Wednesday to Thursday this week. This means that XC Multis will attend Thursday but not Wednesday.

I am recommending you booked yourself in for a flu shot. This year is a bigger deal to keep all form of sickness at bay.

Monday (26):
Supremo only today

0645-0800: Strength in the gym.

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

Tuesday (27):
Multi-Primo-Supremo

Classic Ski and a Run
Wax recommendation: Swix Universal Klister

Pod 2: No team training today. Check your Training Peaks for details.

Pod 3: 1645-1700 Warm up OYO. Meet by the penalty loop at 1700 for Specific strength on skis and striding technique. We will switch to running at 1800. You will be done at 1845.

Wednesday (28):
Primo-Supremo

Skate ski and run

Pod 2: 1645-1700-warm up in skate on Frozen Thunder then meet in penalty loop area at 1700. You will be done at 1830. Bring your running shoes for a 20min run
Pod 3: 1645-1700-warm up in skate on Frozen Thunder then meet in penalty loop area at 1700. You will be done at 1830. Bring your running shoes for a 20min run

Thursday (29):
Multi-Primo-Supremo

Skate Time Trial
2003-04 will do 3 laps: 5.5km
2005-06 will do 2 laps: 3.7km
* Clean the entire ski with wax remover before coming to the CNC

Pod 2: 1645-1715-warm up OYO. First start at 17:20. All done by 1815
Pod 3: 1645-1715-warm up OYO. First start at 17:30. All done by 1815

Saturday (31):
Multi-Primo-Supremo

Bring your FT bib to be able to ski.

Pod 2: Be on snow at 1030. Warm up OYO for 30min. Meet in biathlon stadium at 1100. BE Intensity in classic. You will be done skiing at 1215. Wax: Swix Universal klister
Pod 3: Be on snow at 1030. Warm up OYO for 15min. Meet by penalty loop at 1045. Distance in skating. You will be done with skiing at 1200 then a run for 30min. You will be done at 12:30.

Sunday (1):
Multi-Primo-Supremo

Remember that Daylight Saving Time ends today (before the workout!)

A reminder for your drink belt: Carry Swix blue extra, Rode multigrade, Rode purple and a cork.

Pod 2: With the latest two hard intensities, we will do a classic recovery ski on Frozen Thunder at our 1030-1200 time slot. Bring your FT bib. Wax: Aggressively sand your kick zone with #100 sandpaper. Apply a thin blue or green klister. Apply a normal layer of Swix Universal Klister. This wax job will take you 10 minutes to do

Pod 3: Classic ski at Moraine Lake Road. Arrive the start area ready to start skiing at 9:30am. We will classic ski for 2.5 hours. Wax: RODI MULTIGRADE VIOLET

There is a chance that they will have started the gate construction at the Moraine Lake Road parking lot. If that’s the case, we will meet at the Chateau parking lot, where tramline starts. See map

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