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Monthly Workout Schedule




Winter Workout Schedule

Easy week

Tuesday Jan 3 Skiing – COP – skate technique– 6 pm
Thursday Jan 5 Skiing - COP – strength – 6:15 pm. Please bring skate skis and both skate and classic poles for a 1hr upper body and leg strength session with double pole technique. Warmup/cooldown on own 15 minutes prior and after.

Saturday Jan 7 ** MTG only easy classic technique ski and video session – Canmore Nordic Centre starting at 10 am **
Sunday Jan 8 Easy long distance skate ski with technique – 2.5 hrs – Canmore Nordic Centre starting at 10 am

Coach away Jan 9 –Jan 15 with Para Team at Whistler Nor Am races

Medium week

Tuesday Jan 10 AC Pep workout - COP – skate 6pm

Saturday Jan 14 Reino Keski-Salmi - www.skilarchhills.ca/loppet/welcome.htm or plan an easy zone 1 group ski on your own
Sunday Jan 15 AC Workout – Classic technique and intensity session – Canmore Nordic Centre starting at 10am

Medium / Hard week

Tuesday Jan 17 Skiing – COP – classic technique – 6:30 pm
Wednesday Jan 18 Skiing – COP – skate intensity – 6 pm

**Racing weekend LL-Banff is full but check out Nipika website for info on both classic and skate races. http://www.nipika.com/nipika-loppet

Saturday Jan 21 - I will be in Nipika at the classic race to provide waxing support and doing the 30km classic race.  See some of you there....Conditions look great with 40+ cm of snow over the past week plus warmer air moving in.  Entry deadline Jan 20 at 18:00 via zone 4.  

Sunday Jan 22 - Skate workout at Canmore Nordic Centre starting at the slightly later than usual time at 10:30 AM. We will meet down on the biathlon grid as the cross country stadium will be in use for the Western Canadians.  This workout will be a mixture of skiing, drills and technique at zone 1 for 1.5 hrs followed by optional extra skiing on your own.       


Coach away Jan 23 to Feb 3 with Para team to US World Cups. I am here then for the rest of Feb to middle of March except for SWI group American Birkie trip.

Hard week

Wednesday Jan 25 Skiing – COP – classic workout with some strength and fun intensity – AC Pep – 6:30 pm start.

Saturday Jan 28 Kat Scratch #2 – Location and time and info TBA – AC Pep and Kat will be looking after this event.
Sunday Jan 29 Over Distance Ski as a group - classic or skate depending on future racing goals ( Cdn or American Birkie or Cookie or Rocky Mtn ) - 3hrs of super easy zone 1. I will post suggested locations and time of group skis on the forum.

Very Easy Birkie taper week

Wednesday Feb 1 Skiing COP – skate or classic – your choice – 6:30 pm AC Pep will provide workouts for each technique.

Saturday Feb 4 Bob Johnstone ( Red Deer ) Loppet for skate ski racers
Sunday Feb 5 Long Distance Ski – Mt. Shark – classic – 2.5 to 3.0 hrs

Medium Birkie build up week

Tuesday Feb 7 Skiing – COP – Skate technique workout
Wednesday Feb 8 Skiing – COP – classic Birkie prep session with intensity

Friday Feb 10 Canadian Birkie wax testing and prep ski – meeting at Waskehegan finish area at noon
Saturday Feb 11 Canadian Birkebeiner

Easy

Wednesday Feb 15 Skiing - COP – classic – 6:30 pm
Thursday Feb 16 Skiing - COP – skate – 6 pm

Saturday Feb 18 Long Distance Ski – zone 1 – skate or classic – Cascade Fire Road

Medium AB Birkie build up week

SkiingwithIan - American Birkie Trip Feb 22-Feb 26

Saturday Feb 25 Cookie Race- http://www.foothillsnordic.ca/main.php?p=160&s=0

Tuesday Feb 28 Skiing COP – skate – 6 pm
Wednesday Feb 29 Skiing COP – classic – 6:30 pm


Sunday March 4 Lake Louise Loppet - http://www.calgaryskiclub.org/

Tuesday March 6 Skiing COP – skate – 6 pm

Saturday March 11 Long Distance Ski – location and technique TBA
Saturday March 11-17 Canadian Masters Championships in Golden – more info to follow
Saturday March 17 Huckleberry Loppet, Golden
http://goldennordicclub.ca/sites/default/files/pdf/2012_MNC%20_Race_Notice.pdf
Saturday March 18 Rocky Mountain Ski Challenge – stay tuned for race notice

Sat/Sun March 24/25 Canmore Ski Fest - http://canmoreskifest.com/



• For all ski striding and rollerski workouts bring short poles, water in a container you can carry on your waist and for weekend workouts and distance sessions bring a HR monitor, food/gels and change of clothes
• Check email/website the night before weekend workouts for weather related changes. I reserve the right to modify/cancel workouts on-site at coaches discretion if required.
There are NO technique Tuesday specific workouts this season. Expect on any given weeknight that workouts could have intensity and/or strength focus but workouts could also have more of a technique emphasis. It will be a surprise but based on whether I want an easy, medium or hard week of training.

Generally technique and distance/endurance are a bigger part of the workouts earlier in fall training and harder intensity will pick up throughout October until we start to ski. Weekend workouts will be obvious from reading the schedule but could also be distance or intensity.


Please read this info !!
** November is a transitions month onto snow and schedule is subject to last minute changes. I try and keep up with the latest snow and grooming conditions but it is always a good idea to have both skate and classic gear with you for November ski workouts as technique choice may change on the spot.
** Check emails and forum frequently especially the evening before the workouts. I will try and send an update before 6PM. No email – no change to scheduled workout.
** For long distance skis there may or may not be technique session as part the workout. They are designed as part of the MTG training program but workout card members are welcome to join in. As usual pace of ski will be set by me and majority of the group staying togther.

There are NO technique Tuesday specific workouts this season. Expect on any given weeknight that workouts could have intensity and/or strength focus but workouts could also have more of a technique emphasis. It will be a surprise but based on whether I want an easy, medium or hard week of training.

Generally technique and distance/endurance are a bigger part of the workouts earlier in fall training and harder intensity will pick up throughout October until we start to ski. Weekend workouts will be obvious from reading the schedule but could also be distance or intensity.

Workouts may be cancelled on-site if temperatures are below –15 or have a high windchill. When this is the case it is more beneficial to go for an easy ski than to do intensity or to work on technique and get cold.