February 19-25 *Updated Thursday 22*

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    Matt DeCarufel

    Hello Team,

    Welcome to family week.  This is our last opportunity of the season for a nice volume block to stimulate your aerobic system, make some cool changes at a cellular level, and set those of you heading to nationals up with a good physiological peak.  To achieve this, be sure you are skiing in Zone 2 (not above, not below) for these long days. We will have collection points and bring the group back together.

    Those of you who attended AWG, you will have an adjusted week as you will need some time to recover.  Listen to your body and take the rest needed to get your energy back to normal. Talk to your coach so we all are on the same page.  Communication takes 2.

    Training this week (all AM as there is no school):

    9:00-12:00 Skate Distance at CNC.  Meet in the XC Stadium

    Tuesday(20)– Jackrabbit night

    9:00-12:00 Classic Distance at CNC. Meet in the XC Stadium. AWG athletes finish at 11:00 as you are likely still fatigued from the weekend.

    9:00-11:30 Skate Distance and Strength.  U16 ski first, U18 in the gym first.  Multi athletes- just skiing, no strength.

    9:00-11:00 Classic Time Trial with other local clubs
    U20- 20km (4 laps)
    U18- 15km (3 laps)
    U16- 10km (2 laps)

    We will ski a 5km course start/finish up on the Whale Tail. Course is Meadowview, Bruin, Wapiti, Wolverine, Rundle. It will be marked with cones and marshals at key points. Arrive in the XC stadium at 9am, then we will ski the course for your warm up. Mass Start at 9:50 for U18 and 9:55 for U16.

    AWG Athletes- If you are 100% healthy and have done 2 days of relaxed Z2 skiing since the games, this is a great time trial to do.  If you are not healthy, or still very tired from the games, take a rest day or just a Z2 ski/cheering.

    9:00-11:00 Classic Sprint Simulation. Qualifier + 3 rounds for all. We will pre ski the course then Qualifier starts at 9:45. Ladder style heats.

    AWG Athletes- No sprint for you. Rest day.  You had lots of short fast work up in Grand Prairie. We have to balance racing/training and recovery.

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