[Matt DeCarufel]

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.  It is a week earlier this year due to Halloween, but still plenty of time to feel comfortable on your skis to go for a fun 3km (or 6km if you are going solo) rip.  Save the organizers (me, Strides, and the Academy) a headache of low entrants and sign up early if you know you are doing the event! Registration here: https://zone4.ca/register.asp?id=39597 

Race sign up Deadline for Sovereign is Monday. Race notice and trip doc will go out to those signed up on the sheet: https://docs.google.com/spreadsheets/d/13gJNoy-rxbbBXhBZX27keMcTWGjOt1-qOwMvZ-Ca3G0

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.

Individual Meetings 

U16 athletes, please be sure to look at Monday (Oct 20th) in TrainingPeaks, there is a link to sign up for your individual meetings with Trevor if you have not done so already.

Training this week:

Monday(20)
Grotto/Rundle/Cascade
4:45-6:15 Skate ski with short Z5 accelerations. Start with activation (SK Squat, CL Squat, Box drill, Heal/toe rocks) then relaxed Z2 ski. Meet at 5:15 at the groomer.

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)
Grotto/Rundle/Cascade
4:45-6:45 Due to localized poor air quality due to burning of slash piles at CNC we will change to a run today. Meet at the Harvey Heights Trailhead: https://maps.app.goo.gl/mfX7HHiJ859Q3AnE6

Thursday(23)
Rundle/Cascade
4:45-6:45 Skate sprints and strength in the gym. U18 gym first, U16 ski first- Start your warm up OYO and meet at the groomer at 5pm.

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

Saturday(25)
Grotto/Rundle/Cascade
9:00-12:00 Run and Classic Ski. Goal of a 3hr of training to really touch on our aerobic endurance. Meet at the Teamroom to run first, then wrap up with skiing. Klister up those skis, likely straight universal.

“In middle-school gym class, the ‘cool kids’ never tried. They jogged instead of sprinting, laughed off the losses, acted like they didn’t care. It wasn’t confidence. It was insecurity. Trying hard meant risking failure, and that’s what scared them. The ‘too cool to care’ mindset doesn’t protect you, it limits you. Caring deeply is where all the good stuff lives. It’s what gives life texture: the nerves before a race, the heartbreak after a loss, the quiet pride of doing something well simply because you gave it everything. The real courage isn’t in pretending not to care. It’s in showing up fully, knowing you might fall short, and doing it anyway. Caring deeply is cool. Always has been.”  -Steve Magness world-renowned expert on performance, well-being, and sustainable success.

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