Hello everyone, less than 3 weeks left before the Christmas break and the selection races!
Here is a calendar for training for December as I am away from Dec. 4th-until the 16th. During the time I am away Amanda will be in charge for the Dec. 5th and 7th practice and after that she will also be away with the team and the volunteer coaches will be in charge. You will notice there will be a plan A and a plan B in case of cold weather as it is difficult to predict what the weather will do ahead of time. The coaches responsible for that training day will decide if the team follows plan A or plan B (and it will be posted on the white board). I will be in touch with the coaches and we will make a decision based on the conditions. Generally, we will try to train outdoor as much as possible on skis unless the cold is very intense.
If anyone know ahead of time that they will be away this winter, could you let me know so that I know for planning purposes. I will then create a master list that I can share with all Blue Squad coaches. Also, as discussed earlier this fall, I would like everyone to let me know if you will be unable to make it to a practice or will be late this winter. This still applies when I am away as I always carry my phone so that I have access to my voice mail, my texts or e-mail so which ever way is easiest for you, please contact me (334 9220 or xcyukon@gmail.com). I will then make sure the other Blue Squad coaches know when anyone will be away or late. Thank you for your support on this. Take care. Alain
December Schedule until AWG trials and selection races on Dec. 21-22;
Monday Dec. 2: individual athlete meeting and skiing in classic in distance focusing on weight shift and balance.
Tuesday Dec. 3: ski in classic and meet at 4:40 on Lower Selwyn and Coyote for specific strength session. Plan B will be a shorter ski in zone 1 if it is too cold or slow to do specific strength.
(Alain away Dec 4-16 for NORAM in Sovereign Lake and Rossland)
Thursday Dec. 5: ski in classic and meet at Fireweed Junction for intensity workout (4 times 3 min, first 2 in zone 3 and next 2 in zone 4 on the 10 KM up towards Moose Hill) Plan B will be a shorter ski with 2 sets of sprints if it is below minus 20.
Saturday Dec. 7: GMLC Opener
10:30-10:55 bib pick up
11:00 all squad photo outside wax room
11:10 warm up
11:45 Classic relay races (3 laps each. In the stadium (weather permitting). GS, BS and Coaches will ski longer loop and OS/PS will ski fun short loops).
12:30 Snacks
(Amanda, Annah, Caelan, Marcus and Hudson away Dec 8-16 for NORAM in Rossland)
Monday Dec. 9: Sport psy with Tracey for the skiers who did not see her last session. Other skiers to ski in zone 1 focusing on technique.
3:50 Cambria 4:10 Mac 4:30 Nathalie 4:50 Simon 5:10 Alexis 5:30 Zoe 5:50 Solstice
Tuesday Dec. 10: ski in skating (weather permitting) and meet at 4:40 on Lower Selwyn and Coyote for specific strength session. Plan B will be a shorter ski in classic in zone 1 if it is too cold or slow to do specific strength.
Thursday Dec. 12: ski in skating (weather permitting) and meet at Fireweed Junction for intensity workout (4 times 3 min, first 2 in zone 3 and next 2 in zone 4 on the 10 KM up towards Moose Hill) Plan B will be a shorter ski in classic with 2 sets of sprints if it is below minus 20.
Saturday Dec. 14: time trial in skating (weather permitting) on the Don Sumanik course (2.5 km North course). Plan B will be a ski in zone 1 with speed work if it is colder than - 20.
Monday Dec. 16: Specific strength in classic
Tuesday Dec. 17: do intensity in classic on the DS race course and then CCY all squad Christmas Party (squad rep leading this and details will come out closer to date). Plan B is for an easy ski.
Thursday Dec. 19: speed work on the race course in skating. Plan B is easy ski in classic. Prepare skis for the weekend.
Saturday Dec 21/Sunday Dec 22: GMLC Don Sumanik/AWG Trials and selection races. Backup dates if too cold will be Jan. 18-19, 2014.
Here is a calendar for training for December as I am away from Dec. 4th-until the 16th. During the time I am away Amanda will be in charge for the Dec. 5th and 7th practice and after that she will also be away with the team and the volunteer coaches will be in charge. You will notice there will be a plan A and a plan B in case of cold weather as it is difficult to predict what the weather will do ahead of time. The coaches responsible for that training day will decide if the team follows plan A or plan B (and it will be posted on the white board). I will be in touch with the coaches and we will make a decision based on the conditions. Generally, we will try to train outdoor as much as possible on skis unless the cold is very intense.
If anyone know ahead of time that they will be away this winter, could you let me know so that I know for planning purposes. I will then create a master list that I can share with all Blue Squad coaches. Also, as discussed earlier this fall, I would like everyone to let me know if you will be unable to make it to a practice or will be late this winter. This still applies when I am away as I always carry my phone so that I have access to my voice mail, my texts or e-mail so which ever way is easiest for you, please contact me (334 9220 or xcyukon@gmail.com). I will then make sure the other Blue Squad coaches know when anyone will be away or late. Thank you for your support on this. Take care. Alain
December Schedule until AWG trials and selection races on Dec. 21-22;
Monday Dec. 2: individual athlete meeting and skiing in classic in distance focusing on weight shift and balance.
Tuesday Dec. 3: ski in classic and meet at 4:40 on Lower Selwyn and Coyote for specific strength session. Plan B will be a shorter ski in zone 1 if it is too cold or slow to do specific strength.
(Alain away Dec 4-16 for NORAM in Sovereign Lake and Rossland)
Thursday Dec. 5: ski in classic and meet at Fireweed Junction for intensity workout (4 times 3 min, first 2 in zone 3 and next 2 in zone 4 on the 10 KM up towards Moose Hill) Plan B will be a shorter ski with 2 sets of sprints if it is below minus 20.
Saturday Dec. 7: GMLC Opener
10:30-10:55 bib pick up
11:00 all squad photo outside wax room
11:10 warm up
11:45 Classic relay races (3 laps each. In the stadium (weather permitting). GS, BS and Coaches will ski longer loop and OS/PS will ski fun short loops).
12:30 Snacks
(Amanda, Annah, Caelan, Marcus and Hudson away Dec 8-16 for NORAM in Rossland)
Monday Dec. 9: Sport psy with Tracey for the skiers who did not see her last session. Other skiers to ski in zone 1 focusing on technique.
3:50 Cambria 4:10 Mac 4:30 Nathalie 4:50 Simon 5:10 Alexis 5:30 Zoe 5:50 Solstice
Tuesday Dec. 10: ski in skating (weather permitting) and meet at 4:40 on Lower Selwyn and Coyote for specific strength session. Plan B will be a shorter ski in classic in zone 1 if it is too cold or slow to do specific strength.
Thursday Dec. 12: ski in skating (weather permitting) and meet at Fireweed Junction for intensity workout (4 times 3 min, first 2 in zone 3 and next 2 in zone 4 on the 10 KM up towards Moose Hill) Plan B will be a shorter ski in classic with 2 sets of sprints if it is below minus 20.
Saturday Dec. 14: time trial in skating (weather permitting) on the Don Sumanik course (2.5 km North course). Plan B will be a ski in zone 1 with speed work if it is colder than - 20.
Monday Dec. 16: Specific strength in classic
Tuesday Dec. 17: do intensity in classic on the DS race course and then CCY all squad Christmas Party (squad rep leading this and details will come out closer to date). Plan B is for an easy ski.
Thursday Dec. 19: speed work on the race course in skating. Plan B is easy ski in classic. Prepare skis for the weekend.
Saturday Dec 21/Sunday Dec 22: GMLC Don Sumanik/AWG Trials and selection races. Backup dates if too cold will be Jan. 18-19, 2014.
