[Matt DeCarufel]

Hello Team,

With school ramping up, we often seen a bit of sickness come around now. Focus on your basics: sleep, nutrition/hydration, and hygiene (washing your hands).  Those fundamental pieces will really help you stay healthy.

Looking at our yearly training plan, the fall is when we shift focus to a bit more intensity.  Typically through the fall we will have 2 intensity sessions per week, one a bit easier, one a bit harder. This is taking the foundation build over the summer with all that base training and teaching the body how to utilize it to move faster.   Of course, intensity will be dependent on the air quality, and we will continue our endurance focus as Nordic skiing is an endurance based sport.

The race calendar is coming together, but we are still working to fill some holes/ make it all work.  We will have a U16/U18 parent meeting (athletes welcome to join) on October 6 from 6:15-7:00 to touch on program norms, the race calendar, and provide an opportunity for any questions.  Individual athlete meetings will kick off after that.

Training this week:

Monday(15)
Grotto/Rundle/Cascade
4:45-6:15 Classic Intensity with double pole focus.  These will be primarily Z5 focusing on building through the sessoin as a light race prep for Wednesday.  Warm up OYO (coaches will jump in and chat with you), meet at 5pm at the top of the Banff Trail.

Tuesday(16)
Cascade
5:00-6:00 Strength with CHELSEA!

Wednesday(17)
Grotto/Rundle/Cascade
4:45-6:45 Skate – The pacing project take 2! A 7.5km time trial using a 2.5km loop where we will take multiple times and measure RPE (Relative Perceived Exertion)   Trevor will send a note on Tuesday confirming attendance to make our start list. Results from our first pacing project here.

Research Article Link if you want to read the full project.

Warm up On your own. Coaches will be at the sawdust pile to chat and work with you. Start order will be fastest skiers out first to reduce track congestion. First starter 5:30 at the saw dust pile.

Thursday(18)
Rundle/Cascade
4:45-6:45 Classic rollerski agility and stregnth. U16 outside first, U18 gym first

Saturday(20)
Grotto/Rundle/Cascade
9:00-12:00 Hike/jog Wind Ridge. Pack your rain jacket/pants/toque/gloves, 2L water, 2 bars. Meet at the same parking lot as Pigeon Mt. Link here: https://maps.app.goo.gl/KK1Pf4EswSagbNCf6

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