[Alain Parent]

NOTE:

• For safety reasons, we will not allow athletes to ski without a headlamp – it’s dangerous to go down hills in the dark at 40 km/hr! Athletes that don’t have a headlamp at last light and beyond will need to ski in the biathlon stadium
• The AB Cup registration will hopefully open later this week. Stay tuned!
• You need to have a regular season pass to ski at the CNC from now until March
• Drop off your FT bib can in the bin outside the Nordiq Canada office. They will then issue your deposit.
• Heads up: We have a new workout starting next week (Nov 24th) for Primos and Supremos. It’s “Get Ripped With Eric” on Tuesday mornings, 7:20-7:45am. This will be on Zoom. The Tuesday after school workout is still on as usual
• Remember that the outstanding balance of fees is due November 30th

Monday (16):
Supremo only today

0645-0800: Strength in the gym.

1645-1800: Classic ski. Meet in biathlon stadium. Wax: Rode violet hardwax over the VG35 binder should work great.

Tuesday (17):
Multi-Primo-Supremo

Bring your headlamp
Pod 2: 1645-1700 Warm up OYO. SKATE. Meet in biathlon stadium at 1700. You will be done at 1745.
Pod 3: 1645-1700 Warm up OYO. SKATE. Meet by the penalty loop at 1700. You will be done at 1830.

Wednesday (18):
Multi-Primo-Supremo

STARTING TODAY: For safety reasons, we will not allow athletes to ski without a headlamp – it’s dangerous to go down hills in the dark at 40 km/hr! Athletes that don’t have a headlamp at last light and beyond will need to ski in the biathlon stadium. Last light is 5:30pm
Pod 2: 1645-1700 Warm up OYO. SKATE INTENSITY. Meet in biathlon stadium at 1700. You will be done at 1815.
Pod 3: 1645-1700 Warm up OYO. SKATE INTENSITY. Meet in penalty loop at 1700. You will be done at 1815.

Thursday (19):
Multi-Primo-Supremo

Drop off your FT bib in the bin outside the Nordiq Canada office. They will then issue your deposit.
BRING A HEADLAMP
A change of pace tonight, we will now go for a hike to Grassi Lake. Meet at GL parking lot for 1650 departure (pod 2) and 1655 departure (pod 3). We will be back in the PL at 1815ish

Saturday (21):
Multi-Primo-Supremo

Pod 2: 1000-1030 Warm up OYO in classic. Meet in biathlon stadium at 1030. We will do some sprints and 1X longer BE intensity with a transition! Race suit time! You will be done at 1130
Pod 3: 930-1000 Warm up OYO in classic. Meet in penalty loop at 1000. You will be done at 1100

Wax: Sand well with #100. A generous Swix VG35 basewax, then Rode Purple on top. A total of 5-6 layers.

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