[Caitlin Campbell]

Hello Team,

Frozen thunder is here and out!  They will be extending the loop to some more flat terrain, but that’ll be a few more days still. It is an amazing opportunity, but can be a challenging loop. Focus on good skiing technique, and take a break as needed to settle your heart rate in our distance days.  Details about bibs and passes all posted in last week’s post. We will go for it for the first 2 weeks, then pull back a little for some recovery.  Note, when classic skiing on Frozen Thunder, you need to wax with klister due to it being a pile of transformed ice…  Simply put- Universal klister when it is dry, Universal mixed with Rosa when it is wet.

Strides and Glides is FRIDAY!  Sign up solo for for a relay! Trevor and I are excited to take you all on 😉

Race Licenses
Purchase/Renew your Nordiq Canada Race license here: https://nordiqcanada.ca/races/racing-licences/
There is no longer requirement for coach numbers or addresses, so you should be good to go with all your info. Note FIS license cost goes up on NOV 1, so get that earlier than later. I recommend U18s keen on racing outside of Canada in your career to get your FIS license.  For the Minneapolis trip the FIS license is easiest, but there will be a US Day license option for U16 and U18.

Training this week:

Monday(20) Biathlon Intensity 
Grotto/Rundle/Cascade
4:45-5:15 – Zero and warmup
5:15 – Intensities start (Z5 accelerations, 40/20s for 6min then double shoot x4)

Tuesday(21)
Grotto/Rundle/Cascade BONUS SESSION
9:00-11:00 Classic Technique, Wax with universal Klister. Meet at the teamroom.

Cascade
5:00-6:00 Strength with Chelsea

Wednesday(22) Biathlon with Classic Technique
Grotto/Rundle/Cascade
4:45-6:45 Classic biathlon with focus on distance and technique. Likely mix of universal and rosa.

Thursday(23)
Rundle/Cascade
4:45-6:45 Skate sprints and strength in the gym. U18 gym first, U16 ski first.

Friday(24)-Strides and Glides 5:45 first category start. Grab your chip when you first arrive ~4:45.

Saturday(25) XC & Biathlon 
Grotto/Rundle/Cascade
9:00-10:30 – Run with XC
10:30 – 12:00 – Shooting combos with Classic skiing to focus on endurance and keep the effort lower. Distance focus today.
Klister up those skis, likely straight universal.

“Accepting my Journey” Karoline Knotten, Norwegian Biathlete
This is a little bit long but worth a listen and a good way to use up some of this strike time!
https://www.youtube.com/watch?v=OutpryGcF7c

 

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