[Alain Parent]

Hello Team –

I hope everyone had a good weekend of training and enjoyed the nice weather! We have a fun sprint race this Tuesday and are off to Nipika on the weekend. It’s going to be a great week of training… 😆 😆

A few reminders:
– Bring me your blood test results if you haven’t done so
– If you are interested, order Skigo poles. Note that the Vasa can be a good rollerski pole, although we will only receive the poles in early November
– Update iLog
– Athlete/parent meeting on Oct 4th, 5:45-6:45pm
– Sign up for Oct 5th xc running zones races

Tuesday (27): Bow River Super Sprints. SK sprint race at Bow River Campground (same spot as last year). Arrive around 4:15pm to do as much Z1 possible and warm-up for the races. Plan the intensity in your warm up and avoid standing around the last 10min before your races. Qualification starts at 5:00pm sharp. Done around 6:15pm

Wednesday (28): No Team training today. Check TP for your individual training.

Thursday (29): Strength in gym to start (new plan, no stairs this week). Arrive as close to 4:15pm as possible for a warm-up run. We will start in the gym at 4:40pm. You will run home after the strength or run in small groups for 30min at the CNC. We will be done around 5:30-5:45pm today

Nipika Camp:
Friday:
AM.
8:30am meet at Harvey Heights parking lot. Classic rollerski (Z1-3) to Vermilion Lake road or Fireside (2.5-3.0hr). Drive to Nipika afterwards, from those 2 spots.
PM.
1) Nutrition talk
2) Super circuit strength/agility (4:00pm start)
Evening: Bonfire

Saturday:
AM. 9:00am: Mt-biking Z1-2 (3.0-4.0hrs)
PM. 4:30pm: Z1 recovery run + core + stretch
Evening: Game

Sunday:
AM. 8:30am; Ski striding intensity (2.0hr). Grab lunch, pack up and drive home. Parents picking up athletes should arrive Nipika at noon

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