Dec 25-30, 2011

Merry Christmas Team!

Hope Santa came and treated you all well this day!:) I trust that you all stayed away from the chocolates, the cakes and the extra desserts and are fit and ready for our last hard week of training until AWG's trials!:)

Tuesday: All day practice from 10-5pm. If we can meet with parents at 10 to discuss races in January I'd appreciate it please. Group potluck lunch from 12:30-1:30 with a Chinese gift exchange of a $10 or less or homemade item. Bring both skate and classic- but with this weather...

Thursday: I'm guessing skate

Saturday: I'm also guessing skate- but we can hope for snow before then and if it does snow we will classic.

Sunday: Perhaps our first 6 pak race?!:)

Week of Dec 19-25

Sorry this is a day late crew... I forgot yesterday was Sunday.:(

Tuesday: Skate (I know I said classic, but that was before/as it was pouring with rain).

Thursday: I'd like it to be classic but if there's no snow fall between now and then it'll be skate.

Saturday: No official training- go for a ski though as don't forget your homework... before the 27th!!

Have a great week preparing for Christmas! C

Week of December 12-18

Hello crew! I was going to lie about how I'm feeling from this past week but I can't move! Getting up and walking... I went for a ski today with Mika and just to let you know it didn't hurt.:) It hurt getting down to the stadium. And so we have two weeks left of some awesome technique and skiing to be done!!

Tuesday: rock skis- classic skiing

Thursday: rock skis- skate

Saturday: rock skis- classic

Pray for more snow!!!

Week of Dec 5- Dec 11, 2011

Hey Crew!

Amazing job this weekend!! I'm super thrilled for all of you! With only four times in snow for most of you, you skied exceptionally well! Things as a coach that I see we need to work on all depends on us getting snow for us to ski on... There is no snow in the immediate forecast SO back to dry land training it is! ARGGGG!!!

Tuesday: Meet at Muskoseepi at 5:30-7 an we have a lot of work to do. Dress as if we would be skiing but bring your runners instead. Bring your classic ski poles too please and let's show winter that we can't be held back!!! Yeehaw to winter bootcamp!

Thursday: Meet at Muskoseepi again from 5:30-7.

Saturday: if there's still no snow we will be at Muskoseepi again.:) Lots to be done...

Note: when we do get snow I would like to spend an hour working with two or three athletes at a time and will send out a sign up sheet for athletes to come and commit to certain times outside of practice. If this is of interest to you please let me know on Tuesday and we will make it happen whenever winter decides to show up for us. :)

Week of Nov 28-Dec 3, 2011.

I can't believe this is it!! Our first races in Canmore, December is upon us, AND we don't have snow, AGAIN!!!:(  This week my expectations for the team is to get out for a 30 min jog on your own on Monday and Wednesday. This should be easy and zone 2 max. Meaning- you should be able to talk the whole time without huffing and puffing.

Tuesday: 5:45-7:30.

5:45- waxing with Claire- we will be doing proper technique, proper process, and parents are welcome to watch but not help please. I realize that we don't have enough time during practice to go over waxing so we can use this no snow junk for learning time. :) Everyone needs a refresher and so I expect you to be there. We will be starting on Skate skis and moving to classic skis. Bring your wax boxes please and am hoping if you have Rex blue to bring it please. We don't have as much as I thought we did so we need to use it sparingly.

6:45- supper. In theory we should be done both sets of skis by this time but am guessing this won't be the case. Finish skis after dinner and discuss Canmore and my expectations.

Important: For Tuesday I would like you to have your Canmore goals written or emailed to me please.

Thursday: Travel

Friday: Meet at the Canmore ski lodge for 12:30 ready to skate ski and having eaten your lunch. We will be going over the race course via map and then on snow. My expectation is that we will be up at the lodge til at least 4:30. We will be on skis for over an hour and a half so be prepared for this please.

Saturday: Skate sprint races.

Sunday: Classic distance race.

Week of Nov 21-Nov 27, 2011.

Racers MUST have your racing licenses for Canmore. Please ensure that this is done!!! If you don't know what I'm talking about please talk to Cori/Ken/Randy about this.
_____________________________________________________

I can't get over how fit you guys are this year!! We are less than 2 weeks away from Canmore and I'm stoked about your first races!!!


RULES (from now til March): Now that we are on snow (YAY) we will be on snow for 5:45pm sharp. If you are late, we will do a swing by the stadium at 5:55pm- if you miss this as well, then go for a ski and do some hills. Every day we will be changing it up- be on time. We will be off snow for 7:00pm. Why 5:45 you ask? This gives you time to wax your skis- in case you forgot that yes, we have to do this. :)

We have 4 days of on snow practice (not including Friday at Canmore) before you race SO... here's my plan.

Tuesday: Classic skiing- speed work and tempo stuff, along with technique stuff as per usual.:) Bring warm water in your water bottles and a warmer coat as the temperature will be dropping drastically while we are out there skiing. We will be in the stadium mixed with claw ridge for this practice.

Thursday: Classic skiing- speed work and tempo stuff continued. We will be out on the trails for this- bring a head lamp- the lights are supposed to be turned on but just in case...

Saturday: I will be there for this practice. We will be doing hill work and I expect everyone to be there. We will be doing skate AND classic- so bring both things for this. 10:00am-12:00pm = 2 hours of bliss together!:) YEEEHAW!!!:) Remember on snow for 10am please.

*Coaches note: we are a little behind the other teams for being on snow so I expect you to bring your best for the next two weeks. We are fitter than we have ever been pre-race season so let's show ourselves and the rest of Alberta that we are ready this year for an amazing race season!!!

Week of Nov 14-Nov 20, 2011

Hello Race Team

For those of you who weren't at training on Friday- we are going to be spending the next 2-3 weeks working on speed and tempo. Bring your A game!!:) Bring headlamps and water bottles please. Who is interested in having a ski sizing evening to ensure your gear is appropriate for this year? Please email me. We will get on this asap. Also, if you have older racing gear perhaps we can size it up with another athlete and then what is left over sell at the open house at the open house.

Tuesday: We are doing our fitness test on Tuesday. We need to see how fit you guys are now with all this working out and how much I can push you!! Tuesday is important to come so that I can gauge the next 3 weeks appropriately.

Thursday: IF there isn't snow on the ground we will be meeting a the LEGION TRACK. If there's snow then we are at the lodge. Snow means: you require a shovel to move it (3 inches worth). If it's snowing on Thursday we will still be at the Legion Track (by Leisure Centre).

Saturday: We will meet at the lodge regardless of the weather please.:) Have a great week.

Week of: November 7-13

It's rest week time!!! Although it implies resting- this is an active rest week- i.e.: you still need to work out just not as hard! Decrease your hours and very low intensity. Great work everyone with this 6 week cycle!!

Tuesday: We are meeting at the lodge for 5:30. It's going to be dark by 6. Bring a head lamp if you have one please and warm clothes as the temperature drops significantly when the sun goes down. We will be doing the large group circuit in the stadium.

Thursday: Bring headlamps and water bottles in a holder- it's a long group- random run adventure.:)

Friday: 1-4pm team workout. Meet at the lodge- we will be going over everything that I don't have time to go over with you guys during normal training time.

Saturday: I wasn't going to have you guys training this day as we are doing 3 hours on Friday- let me know what you would like- I can train this day too- even if it's for an hour. Feedback required for this!

Enjoy your active rest week!

Week of Oct 31-Nov 6, 2011.

We are into week 11 of our 12 week cycle!! What does this mean you ask? Well, it means a few things... 1) this is our hardest week of working out to date= why you ask? Because your body can handle it and you are just that fit!! 2) Next week is a rest week- which means easier workouts and time to let your bodies recover. AND 3) You guys get to pick what the workout is going to be on Thursday. Yup- that's right you get to pick. HOWEVER... it's going to be hard and fun of course!!! So come to practice on Tuesday ready to give your idea of what we should do on Thursday. (IDEAS: pairs cardio; 100's; hills with poles; bag of goodies; large circuit; random adventure run.... oh the list goes on!) 

Tuesday: MEET AT MUSKOSEEPI.  This will be our last workout (I'm hoping anyhow) here. Bring your water bottle and LOTS of energy!:)

Thursday: Meet at the lodge for... whatever you guys end up picking.:)

Saturday: Roller skiing if the pavement is dry. We will meet at 10:00-12. If the pavement is wet because of snow!! Then we will meet at the old lodge- bring your short poles for running. Same times.

Have a great Halloween AND don't over do it on the candy please!!!! :S

Week of Oct 24-30, 2011.

Hello Crew!

A huge congratulations to the amazing racers who ran this past weekend in the Wolves Relay Race. Great effort, great results and lots of fun!! Huge congrats to team Meathead, Coach (Joel) and Pinky on placing second in the open men's category (i.e.: racing against the college teams) !! Woot woot!! Double claps for Thing 1 (Perfect Pat) and Thing 2 (Moppy Matt) who did the relay with the two of them- Pat doing two fantastic laps of the course to make it a full relay and narrowly missing first overall by a few paces but still placing first in their category!!!! Awesome job Dave and her team on beating us and a Way-to-go for the Colourful 5%ers - Megan, Jenny and Myself for finishing in good stride and not coming in last!!:) Woohoo!! Special recognition out to Super Painting Dave- for painting up half of the faces out there on the course! It was fantastic!

So as I'm following my training plan that I've put in place for you guys I'm realizing that the latest workouts haven't been as difficult for you guys... what does this mean?! Um.... well.... it means that I need to change the workouts and make them harder so that you guys get even more fit!! ARRRGGG!!:) Every coaches dream dilemma. So, we are going to continue on with our focus of getting your lung capacities to handle more stress, faster and harder AND throw in some longer distances. We need to cut down our warmups (as awesome as they are) and get on with the workout sooner. Warmups are from 5:30 (or earlier) until 5:40. We will have 5 min of stretching and 'on-the-floor' and then get on with our workout. 5 min at end for a quick cool down/game with track attack on Tuesday's as I know you guys are really liking the games.

Tuesday: Bring your water bottles and lots of energy

Thursday: Bring your poles. :)

Saturday: Roller skiing- Long Sustained Distance (zone 3) for the entire practice- sounds boring but it's important in this cycle of our workout to get this in. IF the pavement is wet at 9:00am then meet at the old ski lodge for an LSD run (zone 3) for the workout. Bring water bottles, dress brightly and don't forget your helmets!

Week of Oct 17-23, 2011

Hello!! Sorry this didn't get up last night... jetlag is still haunting me.:)

WNSC membership renewal is up and running- register off the website: www.wapitinordic.com or go directly to zone 4. It says Oct 20 but it's up now.:) 


Team question? Are we wanting to race the weekend team relays? If so we need to get teams together and then get registered. Let me know on Tuesday for practice.

Tuesday: Bring short poles to the lodge please as we are doing ski specific stuff now that you guys are much fitter!!:) Am really impressed to see your results with the fitness test from last week and we will continue to push you to get stronger and faster!:)

Thursday: We will be at the lodge- no poles. Bring lots of energy and enthusiasm for this one!:)

Saturday: Rollerskiing/relay race- pending on what you guys choose. Let me know what your preference is by Tuesday. That's it- have a great week!!

Claire

Week of Oct 10-17, 2011

Hi Guys! Hope you had a great Thanksgiving and are ready to work on Tuesday!;)

Tuesday: Muskoseepi Pavilion
Thursday: Ski Club
Saturday: Hopefully roller skiing. If pavement is wet by 9 am then old ski lodge/ North parking lot. See you all on Thursday. :) C

Week of Oct 3-9th, 2011.

Hello Crew!

For this week- Tuesday and Thursday we will be out at the lodge. Tuesday is strength/fitness testing- Ken and Joel will be ready for this awesome event to show how fit you guys have gotten over the past 6 weeks!!

Thursday will be great team fun!!:) Saturday there is NO practice as you will all be too full from Turkey anyhow to matter!:)

Tuesday the 11th you will be meeting at Muskoseepi pavilion in case I'm not able to update my blog while I'm away!

Have a great 10 days while I'm gone and I expect great results from each and every one of you!!:) C

Week of September 26-Oct 2

Hello!!

This is a full packed week of craziness!! How is everyone doing? Feeling?! This week is going to be great! We have training at the lodge this week Tuesday and Thursday and we will aim to be roller skiing on Saturday. Ambulance chasers run is on Friday too don't forget!!! Please don't be late for training as I have a few things in store for you guys that will have us hopping. Thursday is a very important day for the team, please have all athletes there even if they are sick. Bring paper and pen for this day please. See you Tuesday at the lodge. Claire

Sept 24

Hey guys,

Bring poles for this workout!! If you don't have tips on your poles, they are on order and will be here for Tuesday, so try as much as you can. If you do need tips. Please email me- I have 6 pairs on order but need to know #'s before Saturday. Thanks.

Sept 19- Sept 25

Hey Crew. Sending this on the fly. Tuesday we are at Muskoseepi park for stairs! YAY!!! Thursday at the lodge for a LSD run. Bring your water bottles and happy smiles.:). Saturday will post for roller skiing later. Have a great week!!! C

Week of Sept 12-18, 2011.

Time is flying!!! We are onto week 4 of our first 6 week cycle and you guys are rocking this!! I love seeing you out there giving it your best and am really happy with your results. I am also really happy with your racing and your commitment to being better athletes. Way to go crew!!

Tuesday: WE ARE AT MUSKOSEEPI!! We will be around the pavilion have an awesome time with the 'house of pain'. :) Bring lots of water, a great attitude and no complaining!!

Thursday: Practice will be lead by Alex and Elmer. Someone needs to bring an ipod with some rockin' tunes on it- North won't be around to provide this entertainment... Randy has the gear, show up and be willing to work hard.

Friday-Sunday: Athabasca! Have an amazing time everyone!! Malmsten's will not be attending this camp and will be out roller skiing so if you aren't doing anything on Saturday or Sunday...

I will be back on Tuesday the 20th for yet another practice at Muskoseepi (our last one for a few weeks).

Sept 5-11

What a day! Way to race each and every one of you!!! You all did phenomenal!! Parents, what a race!! Thank you for putting on your usual event in style! I heard nothing but positive, saw smiles galore and loved what a beautiful day it was!! Great job!!

Thank you everyone for getting your homework in on time... now I need you to start making appointments with me, with a parent to discuss goals/training plans and how this year is going to unfold. Book appointments with me 30min before practice or 30 min afterwards asap so that I can get everything done in a timely manner. 

Tuesday: WE ARE AT MUSKOSEEPI. Meet at the pavilion leaving at 5:30. If you're late meet us past the bridge towards the college. Cori- could we have bibs and we will do assassin please for warmup. We will be doing what is affectionately called the green bowl. Bring water and lots of energy!!

Thursday: At the lodge. Bring water and if anyone has a medicine ball at home (we have a few) it will help immensely with practice!!!

Saturday: We will be rollerskiing where we were last year. If you need directions call Joe. Bring runners, skate boots, pads (if needed), bright clothing, helmets, water and skis if you borrowed some. NO POLES. IF you are running the Steve Burgess memorial (not mandatory) you are expected to come to practice from 9:30-10:30. If you aren't we will stay til 11-11:30.

August 29-September 4

Homework is due this week. See my emails.

Register for your race license. Do it now before you forget.:)

DGLITW is Sunday- setup Friday (see emails), register and show up! I'm doing the 10km, Mika is racing too...


Beckie Scott training camp in Athabasca (with a new guest coach) will be in September. Keep your eyes open for emails.

Tuesday and Thursday we will be out at the lodge this week. Bring yourself, your water bottle and be prepared to sweat. A lot. :)

With fitness test out of the way, I will be putting them together with your previous year's results and sending it out via email. Everyone did really well and be proud of yourself for doing it. Love yourself for where your fitness level is at and embrace that you will be getting fitter, much fitter in the coming weeks. :) Yahoo!!!:) I am working on 6 week cycles and so you will be noticing that we will not be using poles or any skiing paraphernalia for the first cycle. Why you ask? We need to get your fitness levels up more before we throw in some equipment.

I will be meeting with athlete and parent next week pre or post workouts to discuss goals. Be there. This is how I make my training plans for you guys. I will also be giving you personalized training plans that don't include JUST working out on Tuesday's and Thursday's for you to follow and for you to achieve your goals. These goals are therefore very important to think about when you're writing them down. If you want to be going to the Olympics in 3 years, think VERY carefully about it because I'll help you get there!!! ;) See you at the lodge!!!

We are Up and Running!!! Literally and Figuratively.:)

Hello Everyone and welcome back to yet another awesome season!!! We have Arctics, we have Alberta Winter Games, we have a whack load of Alberta Cups, we have Becky Scott Camps, we have running races and we are going to be the fittest we have ever been!!!:) Yeeehaw!! We are already into week 2 of training and have lots to accomplish this year. I will be updating this blog weekly on Sunday evenings (usually later in the evening) and not sending out too many emails. Emails are for the more urgent nature and so please, if you see an email from me- read it and respond!!

Homework: Is due the first week of September- read my email

Thursday, August 25- training out at the lodge. Saturday training will resume in September.

Please comment below to let me know you have read this- if you do not comment by Thursday, September 1st you will have an extra Burpies song to do come the following Tuesday. :) Have a great week and welcome back!!:)

Coach Claire

Last Post for this Season

It's that time!! This year has gone by so quickly and SPRING has arrived!!!!

Tuesday: Meet with parents; Team goes for random swim suit ski.:)

Friday: Team Dinner. Starting at lodge at 6:00pm - ?? I have a few projects to do, awards, dinner,... If anyone wants to organize the 'after party' you can do so please just let me know. See you then!:)

Week of March 28th- April 3

Reminder: Goals were due last Thursday. I have received 2/15. These goals were to be what you have in mind for next year and over the summer. I will be meeting with parents on April 6th at the lodge to discuss plans for spring/summer/next year and need this info please. The 31st is my absolute last day.


Tuesday: Skate- I am not sure how the snow is but we will be in the stadium for technique stuff followed by more technique stuff!:) YAY!!!

Thursday: Skate- Random BIKINI/SWIMWEAR ski adventure. We will be using revolutions. Is there a parent who can watch/ski with Mika for this day please?

Saturday: Skate- details to be discussed on Thursday regarding this day as it's pending how much snow we are losing/day. As well, waxing for summer will take place. Bring your race skis, wax remover, warm glide wax and some rockin' music so that we can get those skis ready for summer.

Windup Party.... I have asked for feedback regarding this, is April 8/9th our weekend??? Please respond below for this.

Week of March 21-27

Hey Crew!

As it's currently raining outside... I am not sure what we will be doing for Tuesday's practice. Come prepared to do either please and it will be an interesting technique session. :D We will be off snow by 6:45.

I will not be here on Thursday which leads into a perfect day for a random ski adventure. Bring your rock skis and if you don't own any, then use the 'revolutions'.

Saturday will be a group ski up to and around the north trail system. A good pace but not too fast and not too slow either!:) It's Mika's big birthday bash and so we won't be there either. I'm sure you will all enjoy yourselves... make sure you stop by the infamous hill by the old lodge and ask Joel to show you how to go down it appropriately!:D Woohoo!!!

We need to come up with a ream party date asap!!! 2 emails were sent out replying to the Easter weekend... let's pick a date and then plan for it.

The WNSC Swimsuit Ski Edition is not going to happen until the weather decides that spring is actually coming... please keep posted for this.

AND, on Tuesday, April 5th I would like to meet with all the parents to discuss this year, what to improve, what was good and what can we change (sound familiar racers?:) ) and discuss this summer and the plans that I have for this. If this date doesn't work please let me know as well. Happy Trails and happy first day of SPRING?!? :P

March 14-20

Great Loppeteering Everyone!

The results are up on zone 4 and from the results you all did very well on such long distances. Congratulations to each of you for completing this amazing feat!

GOOD LUCK ELMER AND NICK AT NATIONALS!!! 

Tuesday: Skate practice. We will meet in the lodge at 5:45 and then be on snow for 6. I need to go over a few things regarding the next few weeks with you guys. So be on time please and please come. Parents are welcome to come and have some input into this. I will also be meeting with the parents at some point as well to discuss next year.

Thursday:  Skate again. The practice will be determined on Tuesday.

Saturday: Mika and I will be out skiing on Saturday. This will be a fun practice taking revolutions and going to ski with Saul on the North Trails. This was brought up over Christmas that we don't ever go up to the far North trails, so we will do some goofing around, meeting in the North parking Lot with revolutions to skate ski for 11am. This gives people time to figure out how they are going to get up to the North Trails. :)

This evening is our ski club wrap up and awards celebration. I expect the team, who is in town to be there for this. This is NOT our team wind up party but it's really nice to get free food and have the team represented. So please plan to show up for this event, even if it's for a little bit.

Week of March 7-13

Congratulations to you all for an amazing weekend of racing in Canmore. You should all be proud of yourselves for what you bring to the team, for what you bring to yourself and how you challenge yourselves at training and during racing AND for how you put yourselves out there to race at our provincial finals and succeed- each and every one of you!!! I am so proud of you guys!!!

*Extra special note: WOOHOOO MAMMA CORI!!!! :D

Tuesday: we will be preparing for the loppet that is this weekend. We will be discussing the distances that I would suggest for you to challenge yourself in doing and then we will be going for a classic ski. We will be off snow by 6:30 as you guys are tired.

Thursday: we will be classic skiing again and off snow by 6:45.

Saturday: there will be NO practice as you have the loppet to ski on Sunday. You have had a few days of intense racing, followed by a long night last night and I want you guys to rest.

Sunday: Loppeteers we will become!:)

Week of Feb 28-March 5

It's Finals Time!!! All your hard work comes down to this coming weekend and the next with the loppet (some it's nationals)!! Training this past weekend was fantastic, thank you everyone for being so great!!! :)

Tuesday: Mama Cori will have food for us this evening!! Thank you Mama Cori!! We still need a dessert though please!!

• 45 min lesson/ski
• waxing/prepping skate skis with Rex Blue
• eating Mama Cori's amazing supper
• leaving by 7:30

Thursday: Travel to Jasper/Edmonton

Friday: Leaving by 7am; arriving in Canmore by 12 for lunch; skiing your 5km race course (or whichever distance you are racing).

Saturday: Race your hearts out!

Sunday: Wear amazing new race suits and race your team hearts out! :) 

Yeehaww to out last Alberta Cup!!!:)

Week of Feb 21-27

Hey crew! We are in our last week of building and working hard. I have noticed a remarkable increase in your abilities these past 3 weeks. Great work! Monday's practice was fantastic and we will build off of it this coming week.

Tuesday: Skate- on snow at 5:45-7. We will be doing some intervals and judging by the weather for this week this may be our only really hard day of practice. :) We only have a few practices left before Canmore so let's make the most out of them.

Thursday: Classic- on snow at 5:45-6:30; circuit inside for 15 minutes.

Saturday: Skate from 1-5 (ish). We will be doing video work etc. You will need to bring snacks, a change of clothes so that you don't get cold and lots of energy.:) Yay!

Sunday: I recommend going for a minimum hour, AT, skate ski this day. There is nothing planned specifically with the team but this will help you with the races in Canmore. Have a great week!!

Week of February 14-21st

I have had 3 responses regarding an extra day of training for the 26th of February. Is there any other takers to this day? I need most of the team there for this to work please. Please note below, your decision.

I will be offering an extra day of training this week as well. If you are here please show up on Monday for an extra day. See below!

Environment Canada is showing lots of snowflakes this week and colder temperatures than we've been having... So, classic here we come.:)

Tuesday: Circuit til 6; classic til 7. Intervals... preparing for Mt. Shark. :D

Thursday: Circuit til 6; classic til 7. More intervals. :D YAY!!!

Saturday: AT workout- laps of the lower trails as Biathlon will be racing. Am not sure who is going to be skiing with you guys this day. Will see. :)

Monday: Technique session, video, practicing and having fun. This day will be more relaxed as we will have more time to focus on each athlete and your technique. This will be a great session before our last races at either Mt Shark or Nationals. Let's stay warm and have a great week of training!!

Week of Feb 7 - Feb 13

Question: Please answer below... On Saturday the 19 or 26th I am able to provide a 3-4 hour session on technique in all the areas that the team is showing struggles. It would be in the afternoon from 1pm/2pm-5pm and would encompass video training. Is there interest in this? I know that the 19th we are hosting calforex but we're running out of weekends before Sharkfest and time. Please let me know and a decision will be made by the end of this week. I will need assistance with Mika- she would nap from 1-3ish and we will need to work out other details at a later date.

________________________________________

It's build week #1. You have just finished your week of rest (minus Fluffy, Zach, Nicky, & Elmer) and it's time to start building for Sharkfest- the final of the Alberta Cup Series!!! Unless you are going to nationals (please let me know if you are), this will be your big race, the one that we are training hard for.

Fluffy, Zach, Nicky and Elmer- Tuesday will be a day of fluff for you, you will participate in the technique stuff and then a nice ski to recover from your past weekend of racing at Westerns! Congratulations to the four of you on representing WNSC amazingly and with pizazz!! Amazing results to you guys and you should be very proud of your results. Thursday, it will be back to work. :D

Tuesday: Technique session... I will find the video camera and dust it off... It will be classic. Then there will be wonderful intervals and off snow by 7. There is NO (Rachel pay attention here) circuit training this week.

Thursday: Inside- video session discussing technique til 6. On snow til 7- classic- practicing/intervals.

Saturday: Skate skiing AT from 10:30-12. Bring lots of water and a snack for this ski. J/Juv should be able to ski Centre Blue with electric ave during this time; MM/M should be able to ski South Blue w/Burgess during this time.

*Am also still waiting on homework that was requested from Edmonton races...

Week of Jan 31- Feb 6

Well done everyone in Edmonton!!! Way to race crew!

Tuesday: Easy group ski. Recover from great racing on Saturday and a great training day on Sunday. Davis and Elmer will lead this- I only ask that you work on your technique up and down the hills and I don't care what you do in between. Circuit from 5:45-6. Classic from 6-7. I will be meeting with the parents who went to Edmonton during this time.:)

Thursday: Circuit training followed by Skate technique session and a few intervals. On snow til 6:45. Consider this a rest week and starting next week we will be working on a build week again.

Saturday: Skate continuous, non-stop skiing. Skiing at threshold (ask someone on the team if this doesn't make sense to you). Juv/Juniors will do Centre blue and then electric ave (lower) until 1.5 hours is up; MM/M will do South Blue and then electric avenue until your 1.0 hours is up. Happy skiing and again, you all did a great job.

Homework: I had to miss much of your amazing game that Cori created and so therefore don't know your 3 things from Saturday's race. Please either email it to me, post it on the blog, or write it out and give it to me by Thursday. This is a tool that you and I can both learn from and is very important to you reaching your racing goals that you set out for yourself this year!

Yay to warmer weather and not too warm... :)
C

Week of Jan 24-30

Hello Race Team!

Gearing up towards AB Cup 3&4 this coming weekend we have a few things to do. Ensure you pack everything, ensure you're registered before 8pm Wednesday, make sure you have a ride and check out the list that Cori made regarding our rooms and who you are staying with.

Tuesday: We will be doing circuit/meeting with Claire about your goals, then skating which will include some intervals and technique. We will be off snow for 7pm.

Thursday: Be prepared to stay a bit longer. IF you show up earlier, then you won't have to stay as long- there's a tip for you and your parents. Come early and clean off and hotwax your classic skis and skate skis with Rex Blue (found in the race team wax box). Then we will be on snow from 6:30-7:00 ensuring that the lodge is cleaned out for Chicks to come. After 7 we will have a team supper (need to confirm this with Cori) and discuss our plans for Edmonton with all parents there.

Friday: Depart for Edmonton and staying at the Ramada in Sherwood Park.

Saturday: Race as fast and hard as you can.:)

Sunday: Race even faster and harder than you did yesterday!:) And have a whack load of fun doing it all.

Week of Jan 17-24

Hey Crew!!

This week is getting warmer and then too warm by Thursday... Let's hope the weather cools a little bit than the expected +3... will it ever make up it's mind!:)

Tuesday- bring both skate and classic. I would like to skate but have a sneaky suspicion that there might be too much snow?! We will be doing intervals around electric ave. Come happy!:) Circuit first thing and off snow at 7:00pm.

Thursday- hopefully we can skate for sure for this day. Intervals again, circuit and off snow at 7:00pm.

Saturday- AT workout. Classic- come prepared with a snack, water and chocolate milk for a recovery. This will be a long workout. We will be leaving the lodge at 10:30 and not returning until 12- so please be on time.

Week of January 10-16

A great job over the past week with training race team!! I am impressed with your attitudes and the little-to-no complaining that we had... I'm kind of in shock over this!:) Congratulations to Cori and Davis for their valiant Biathlon efforts in Canmore- Cori we'd like to see the bling!!!:)

We are down to the last week before Edmonton and it's COLD out there. We will prepare this week as if we will be traveling to Edmonton to race but I have my doubts on this one. It's supposed to be a high of minus 26 on Saturday in Edmonton- something that we will discuss on Thursday.

Tuesday, 15 minutes of circuit training and then we will be classic skiing and just going for a ski. We will be off skis by 6:45.

Thursday- if all is a go, we will arrive at the lodge and prepare our skate skis immediately upon arrival. There will be over 40 Chicks on Sticks plus Biathlon in the lodge from 6:30-7:10 which is when we will be out classic skiing. We will then return and complete our ski preparation after 7pm. We will plan for this but please be advised that our plans may change. I will email you if anything changes. Yee Ha to winter sports!:)

Week of January 3-January 9, 2011

Hey Crew!


It's a New Year and we have a lot of work to do!! Our next races are less than 2 weeks away and we have a lot to do in the coming ten days. History has shown that we are typically a bit sluggish and have trouble returning from the holidays... So I am going to try and avoid this as much as possible... and hit you guys with four hard practices. Not actually hit you, but you get what I mean... there's going to be no surprises about this and you can't complain (I'm sure I'll hear a lot though :) ) about not being prepared for this. :)


I will be at practice on Saturday as these practices are very important. I would suggest that missing practice during this period of time prior to our races in Edmonton would be detrimental to any of your goals that you have identified with me in the beginning of the year. Also, looking at your/our results from the fitness test we did last week I would like to do some fitness in the lodge before we head out on skis on Tuesdays and Thursdays. We will start practice at 5:45 in the lodge doing a mini circuit of sit ups, dips, pushups, wall sits and bridges before we get onto snow for 6. We will be ending practices at 7pm. 


Last week I had asked for you to email me if you wanted me to do a fourth/fifth day workout plan for you. I received NO feedback regarding this and therefore will continue with the three day plans.


For Thursday practice please write out your three goals for the Edmonton races. 
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Tuesday/Thursday/Saturday:

Hard intervals. Be prepared with water bottles and headlamps for Thursday.
    Tuesday: Skate
    Thursday: Classic
    Saturday: Skate