[Matt DeCarufel]

Hi Team,

Great work out racing this weekend at the AB Cup. Those were very large fields on proper, challenging courses, and we saw you rise to the challenge. It’s been a jam packed few weeks, so this week is a well earned recovery week for training.

The 20 Minute Rule– Within 20 minutes of finishing a workout it is best for your recovery to change into dry clothes (shirt and socks minimum) and get a post workout snack into your system (Carbs and protein).

Training this week:

Monday(11) No training due to race weekend.

Tuesday(12)
Primo/TTS-Dev
4:45-6:45 Strength and Skate Ski. U18 in the gym first, U16 skiing first. Meet in the XC Stadium.

Wednesday(13)
Multi/Primo/TTS-Dev
4:45-6:45 Skate distance with sprints. Warm up OYO and meet in the XC Stadium at 5pm.

Thursday(14)
TTS-Dev
5:00-6:00 Girls Strength
6:00-7:00 Boys Strength

Saturday(16)
Multi/Primo/TTS-Dev
9:00-12:00 Classic distance on Cascade Fire Road. Pack 2 bars in your drink belt. Remember the 20 min rule, so pack your dry clothes and post workout snack to get that proper recovery & training adaptation.

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