January Training

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    Rachel Koroscil
    Rachel Koroscil
    Keymaster

    Mon, Jan 6 LC + Only. Spin + strength. See XC Forum for time. If you raced the previous weekend, you can just come spin. If you are LC, please complete 2 sets of the home strength program at home.

    Tues, Jan 7 – Always Jackrabbit night – No official training for LC/LC+ on Tuesdays

    Wed, Jan 8 LC/LC+. Skate Intensity with XC – See XC Forum for details.

    Thurs, Jan 9 LC/LC+. 1645-1845 Biathlon Combo (Note longer practice time).

    Sat/Sun Jan 11-12 – AB Cup Race – Canmore – See XC Forum for details.

    ————————————————————————-

    The deadline to finalize your winter racing is Wednesday, January 15th:
    https://docs.google.com/spreadsheets/d/1-iwvXKnzDyoLd2Xe2hHOxOuYiugBCXU5fpQg-IbYAzs/edit?usp=sharing

    It’s going to be a cold one this week. Hot chocolate weather! Stay warm, get the bike trainer going and pull out your home strength program (3 sets) http://www.canmorenordic.com/wp-content/uploads/2019/09/Sunday-Strength-Fall-2019.pdf.

    We are working on modifying our regular programming. Here’s what we know as of Sunday, 8am. I will update the plan throughout the week.

    Monday (13): LC+. 1645-1800. Spin and strength in the gym. Meet at BWTC.

    Tuesday (14): LC/LC+ Optional: TT Night with Rifle Cleaning, Potluck and World Cup Racing. Bring snack for potluck and lawn chair for WC viewing.

    Wednesday (15): LC/LC+. 4:45-6:15 Rachel’s Ski-athon. Any athletes going to the Westerns Championships leave mid day today.
    Location: Meet at Origin in Spring Creek in -THEATRE ROOM https://goo.gl/maps/aSpnjm3KBeAeZwLT9

    Thursday (16): LC/LC+. 4:45-6:15 80’s Aerobics with Rachel – 80’s aerobics outfit/attire is mandatory. The more colorful and crazy the better.
    Location: Meet at Origin in Spring Creek in -MOVEMENT ROOM https://goo.gl/maps/aSpnjm3KBeAeZwLT9

    Saturday (18): LC/LC+. TEAM MEETING 11:30-12:30. BRING LAPTOP IF POSSIBLE + HR AND CABLE.
    12:45-2:45 PM: Biathlon Practice – Skate Combo + TT with Foothills

    “It’s only cold if you’re standing still”
    Unknown

    ————————————————————————-

    RACHEL LEAVES FOR TOUR. BACK FEB 10. CONTACT ERIC FOR QUESTIONS.

    Mon, Jan 20 LC + Only. See XC Forum for details.

    Wed, Jan 22 LC/LC+ 1645-1815 Biathlon Intensity

    Thurs, Jan 23 LC/LC+ 1645-1815 Biathlon Combo

    Sat, Jan 25 LC/LC+
    If you are NOT coaching JR, we will do a TT with Foothills at Mt. Shark.
    Arrive at 10:45. We should be complete at 1.

    If you are ARE coaching JR, you can check the XC forum and join their afternoon training.
    IF there is no training posted, please do a 1h 45min classic ski on your own.

    Off Site Safety Plan: https://docs.google.com/spreadsheets/d/1sFfyoVU5SrAuNqACSYAh_OJngy2e-2N0O0BLW4GjaKI/edit#gid=1824423656
    ————————————————————————–

    Mon, Jan 27 LC + Only. Spin + strength. See XC Forum for details or any changes.

    Wed, Jan 29
    REGISTRATION DEADLINE FOR CALFOREX CUP #5
    https://zone4.ca/event/2020/18CAEE38/

    Training LC/LC+ 1645-1815 Intensity Biathlon – Race Prep

    Thurs, Jan 30 LC/LC+ 1645-1815 Biathlon Combo

    Fri, Jan 31 Camrose Afternoon Training Day – 1300-1500.

    Sat/Sun, Feb 1-2 Camrose Calforex Cup
    Invitation and details
    http://biathlon.ca/wp-content/uploads/2019/07/Camrose-Invite-2020.pdf

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