[Matt DeCarufel]

Hello Team,

Just 2 weeks and we have our first races of the season!  Keep doing your snow dance to get some nice fluffy white stuff on the ground here in Canmore and in Sovereign.  Even though we have lost the traditional frozen thunder with the melt, we are fortunate to have a month of skiing under our belts, much more than the rest of the country.  We are making adjustments to the training this week to still get your ideal training adaptations while balancing a tough load of school work for the majority.

Lots of Sovereign Updates. Check your email, but in summary we are shortening the trip by 1 day. Depart Canmore Thursday, arrive by 8pm.  Race format still unknown, but might be 2 individual start skate races. Return to Canmore Sunday. Races are now a tier 3 event, no FIS/CPL points, just a good hard effort.

Training this week:

Monday(17)
Grotto/Rundle/Cascade
5:00-6:30  SPECIAL Session bringing U14s into the mix.  Meet at Centennial Park with your HEADLAMP, running shoes, and drink belt for AMAZING RACE CANMORE.

Tuesday(18)
5:00-6:00 Cascade Strength

Wednesday(19)
Grotto/Rundle/Cascade
4:45-6:15 HARD ski striding intensities (30/30 style working Z6/Z7). Get yourself mentally prepared to push it tonight.  I recommend no post school snack, but try to get some food in you around 3pm or earlier.  Warm up OYO, with 3 min of Z5.  Meet in the XC Stadium at 5:15 ready to rumble with your ski striding poles and HEADLAMP.

Thursday(20)
Rundle/Cascade
4:45-6:45 Strength and Skate Ski Agility. U16 Outside first, U18 Gym first.

Saturday(22)
Grotto/Rundle/Cascade
9:00-11:00 Skate ski for 1hr, run for 1hr. Meet at the teamroom. Shoes can be put inside if it is snowing.

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