September 11-17 *Updated Friday 8:20*

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    Matt DeCarufel

    Hello Team,

    Good first week of regular fall training.  There is always some sickness that goes around when school kicks back off, so be sure to get some good rest and wash your hands lots over these next few weeks.

    The Fall Camp in Kimberley trip doc was sent out by Mark over the weekend.  Be sure to check your email, read the doc, and sign up for your meals.

    Wednesday, Sep 13 at 6:00pm at the BWTC is our coach-parent meeting to cover the program goals, expectations, volunteering, drop off your volunteer bond cheque, exciting racing opportunities, and an opportunity for questions. There is never a free night for everyone in the valley, so if you can not attend please chat with another parent to get the information, or attend for the start of the meeting to drop off your bond cheque.  The meeting should be about 45 minutes long.

    With fall ramping up and us shifting into more specific training, you will notice we will typically do intensity twice a week.  The summer was an amazing volume block, now we will take that great adaptation and learn how to make it go fast!

    Training this week:

    4:45-5:45 Silvertip Uphill Run
    Please message your coach if you will be unable to attend so we can adjust the start list and not have gaps. First starter will be at 5:05, older to younger. Link to draft start list HERE

    4:45-6:45 Gym strength and goal talk with Heidi
    U18 Gym first, U16 in the Haig room with Heidi first.

    **All U16/U18 (Multi/Primo/TTS-Dev) are invited to the goal setting workshop with Heidi.

    4:45-6:45 Skate rollerski CNC

    5:00-7:00 Strength with Chelsea.
    Gals up for the first hour, boys the second.

    9:15 Nordiq Alberta Skate Rollerski TT
    We will be joining the other Bow Valley clubs for a skate time trial today!
    First starter will go at 10:00. Arrive 45 minutes before your start to ensure you have enough time for a comprehensive warmup without stress. Bring your personal rollerskis to warmup on, then you will hop on a pair with standardized wheels for the race.
    You need to register for this time trial by Friday at noon; please enter your name under the appropriate category here.

    Startlist has been created for tomorrow. Arrive at the Saw Dust pile 10 minutes before your start time to collect your bib and jump on the standardized rollerskis.  Start order is U16 Girls, U16 Boys, U18+ Boys, U18+ girls.

    “Every champion was once a contender who refused to give up.” – Rocky Balboa

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