[Matt DeCarufel]

Hello Team,

Well done logging some great time on Frozen Thunder this past week. We will go for it for 1 more week, then pull back to soak up that quality time on skis.  Remember, it is that balance of training and adaptation we are always trying to seek.  We have to stretch that bubble to improve, but not pop that bubble.

As you are progressing in your ski career, now is the time (athletes) to take ownership of waxing your skis. Parents can help at Track Attack, shared responsibility at U14, U16+ you got this athletes. We will do a little wax clinic/demo on Wednesday to remind how to apply klister. Reminders: wax from 0.3 front to 0.2 back, coverage should be smooth and even across the ski, thick enough it looks glassy, use heat if needed, don’t be shy to get your palm sticky.

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.

NCAA Racing
The MSU Bobcats are in town again this year for a Frozen Thunder camp. See Saturday details for time trail sign up, but in addition to that the coaches (Sam and Adam) would be happy to talk with any of you individually if you have questions about racing for MSU.  With the presentation last year and lack of space to run a meeting this year, a 1 on 1 approach should work well.

Training this week:

Monday(27)
Cascade/Rundle/Grotto
4:45-6:15 Classic intensity- Wax with universal klister. The forecast is to be cooling down this week, which might make for a very difficult refreeze of the snow during our training time. Bring your running shoes as we might have to change last minute to running intensity. Plan to warm up OYO and meet at the groomers at 5:15. Coaches will be at the teamroom to update if we are changing to running. 

Tuesday(28)
Grotto/Rundle/Cascade
9:00-11:00 Bonus Session. Z2 Run. With no school still, we want to help get you all out of the house a little more. It is also a goal of a bigger week of training.  Meet at Cougar Creek Parking Lot.
Cascade
5:00-6:00 Strength with Chelsea

Wednesday(29)
Grotto/Rundle/Cascade
4:45-6:45  Skate distance with sprints. Warm up OYO and meet at the groomer at 5. Bring running shoes just in case. We will do a klister application demo/ tips & tricks at the end of the session.

Thursday(30)
Rundle/Grotto/Cascade
4:45-6:45 On foot agility and strength. U16 gym first, U18 agility first. Costumes welcome as long as you can move well in it. 

Saturday(1)
Cascade/Rundle/Grotto
10:00-12:00 5km Skate Time Trial (3 laps of Frozen Thunder-loop TBD).  Meet at the teamroom at 10am with your Frozen Thunder Bib on. Coaches will confirm the course and share start times/orders.  First starter at 11am. This is in conjunction with Montana State University so please register by Thursday to participate. Link here: https://forms.gle/uGYe4NjghJwQXDLQ9

This is just a fun little time trial. A perfect opportunity to practice all that great stuff you have been working on since May (physically and mentally) with no pressure . As Adam (MSU Coach) says, “Just a good old fashion visit to the pain cave.”

It is the day after Halloween. We coaches love Halloween, dressing up, and having a fun time with friends. You are young athletes and should go be social. Just find the balance to come home by 11pm and that’ll be plenty of sleep to wake up at 9am for an 11am start.

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