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Hi Team,
Both Frozen Thunder Timetrials cancelled due to BAD track condition.
Training this week:
Monday(10)
445-615 Skate intensity- speed play intervals. OYO warm up, meet at 5pm at the groomer.Tuesday(11) No Cascade strength due to BWTC closed.
Wednesday(12)
445-645 Classic technique, and distance. OYO warm up, meet at 5pm at the groomer.Thursday(13)
445-645 Strength in the gym and skate skiing. U18 outside first, U16 gym first.Saturday(15)
900-1200 Long classic ski in Lake Louise. We will move to the 1A today for a little change of pace and to work on more double pole. Meet at the 1A parking lot: https://maps.app.goo.gl/xP4XkaFbyAQQ5Xyq6 If the lot is full, you will need to park in the upper Lake Louise lot and ski down the tramline trail. The team will do a little out and back if we see the lot is full at 8:50.The forecast is for -10 overnight with fresh snow, but warming to Zero through the day. Wax with Rode Violet Multigrade, but bring extra blue and Violet with you in your drink belt. Wax guide here
20 minute rule: A reminder of the 20 minute rule (or introduction for the 2011s). At the end of a workout you have an ideal 20 minute window to put on dry clothes and refuel (protein and carbs) both which aid in your ideal training adaptation. When you train at the nordic centre, you can just have a quick snack right at the end of your session, then change when you get home. BUT when we drive 1hr to Lake Louise, you need a change of clothes and food. It is the cumulative effect of all these little bits that will help you rise to your potential.
Snack ideas: chocolate milk, protein shake, peanut butter and jelly sandwich, yogurt berries & granola.
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