[Matt DeCarufel]

Hello Team,

Great work out racing in Sovereign!  Lots of good racing, learning, and getting the juices flowing in the race season.  3 days in a row is a solid bit to chew on, combined with some sickness that is going around, the primary goal for the next few days is RECOVERY.  Focus on those proven fundamentals:
-Sleep (9+ hr per night)
-Hydration (water and other good fluids)
-Nutrition (feed the fire to replace all the energy used- carbs, protein, fruit, veggies)

Athletes born in 2011: You are eligible for Alberta Winter Games. The qualifier will be on December 13, which is required for the games. You must register (for free) prior to the race day to be entered. Link here: https://zone4.ca/event/2025/aBO3AB/

Training this week:

Monday(1) OFF

Tuesday(2) 
Cascade Strength 5:00-6:00

Wednesday(3)
Grotto/Rundle/Cascade
4:45-6:45 Skate skiing- Para Night!  We will embrace all the para athletes in town this week for their world cup and work through a lot of different drills challenging your usual way of thinking/moving.  Warm up OYO and meet at the start of Frozen Thunder at 5pm. Bring a buff tonight (either wear it of pop it in your pocket)

Thursday(4)
Rundle/Cascade
4:45-6:45 Classic agility and strength in the gym. U16 ski first, U18 gym first.

Saturday(6)
Grotto/Rundle/Cascade
Team training cancelled.  Matt has come down sick as well and other coaches are out of town.  You can get together still, have a solid 2hr ski at the nordic centre, and cheer on the Para World Cups.  If your energy is above average, get out in the afternoon for 1hr of Z2 on on your own to make 3 hours of training for the day. 

If you are able, the Para World Cup Organizing committee is still in need of forerunners tomorrow skiing the course before the races starting at 10am. You will get a toque and chocolate for your help. Contact Nancy Richard <nrichard@albertaworldcup.com> if you are able to help. 

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