December 31- January 6 2013

WOW!! Happy New Year Everyone!!!

Tuesday: 2pm New Years Race- modified pursuit (basically we'll find out what that means when we get there). Bring both sets of skis, poles and race in your skate boots... unless you have pursuit boots/combi boots. TRAINING TO FOLLOW RACES. Training will begin after the races (change into your training clothes after the race and be ready to do some technique stuff). We will be skating and done at 4:00.

Thursday: 5:45 on snow. Skate again with a whack load of intervals. Meeting afterwards to discuss our  up and coming race weekend- Jan 11-13. This will be q&a for parents and athletes, planning for and info-  and will begin at 6:45.

Saturday: I'm not sure where in the lodge we will be meeting BUT jackrabbits is also starting- which means the lodge is going to be packed! We are on snow at 10. Classic technique and speed work. :D

See you on the trails!

December 24 - 30, 2012

2 more sleeps to Christmas!! Merry Christmas everyone!

Tuesday: Off- I'll be busy opening presents! (I hope anyway)

Thursday: 2-5pm Juniors with Claire. Meet inside the lodge first, then we will be outside. Hopefully skating technique- but be ready for both. Seniors: 5:45 on snow for skating- again weather dependent for technique we will be doing- be prepared for either.

Saturday: I'm off and so is Ken. I encourage you to go for a nice long ski with others on the team or with your families. It's supposed to be -6!!

Happy Holidays everyone!

December 17-23

Wow! What an amazing display of athleticism at the World Cup in Canmore!! Whewwwweeee it was fast, faster and fastest and just pure awesome. What did I come home with you ask??? Klister the rabbit ROCKS!! And... I need to get you guys faster... Which means MORE INTERVALS!!! Yayyyy!!

Tuesday:  skate intervals!:D

Thursday: classic intervals!:D

Saturday: classic as its going to be COLD!!!:) Bring water and snacks and LOTS of clothing!

December 10-16, 2012.

WOW!!! Great job racing today everyone, great job with the waxing as well... but where is the time going?! Looking back over the past few months I've seen a HUGE transition between the junior team and the senior team. I have seen the juniors stepping up into their roles as athletes, taking responsibility, maturing beyond where they were when they started on the team and supporting everyone! I love it! I have also seen the seniors coming along nicely (thank you juniors) to being more responsible as well and taking on their role of mentoring the juniors in a way that is beyond what I had imagined. I'm super proud of all of you and proud to be your coach. So thank you, each and everyone of you! You are an important individual on this amazing team of cross country racers!!

Waxing notes: you guys rock and I have full expectation that skis are going to be fast for training!:)

• A note to seniors... there were some sticky skis out there yesterday AFTER our waxing clinic. Please take note on the importance of cleaning your skis properly! Sides included. Consider yourselves informed and if at a race and your skis aren't waxed- you'll know why.  
• A note to juniors... please remind the seniors to clean the sides of their skis!;)

As you all noted yesterday, Santa was out training his reindeer a few evenings ago and left a trail behind him... please do not help yourself until a) you've checked with a parent and b) practice is over completely! :) Enjoy!

The World Cup is happening in Canmore!!! YAYYYYY!!! I'm so excited to go and watch these races! That aside- there is a significant portion of the race team attending this awesome event so practice will be scarce. For those of you attending the World Cup- go to: www.albertaworldcup.com and read up on all the tidbits about the events. IE: NO PARKING UP ON SITE... MUST TAKE A BUS... There is really important info re: scheduling etc. Text me/call me (780) 933-0853 if you need help to get up there or while there. And don't forget to bring your skis for the young athletes race on Friday!

Tuesday: Intervals and I've given up trying to figure out the weather, so we're going to go with the skis that you waxed LF6 on (skate for those of you with a good, short memory:) ) UNLESS the temperature drops below -15, then we will be classic skiing... expect hills and lots of them! 

Thursday: No official practice for the seniors... I believe there will only be 4 athletes maybe available- go for a ski (minimum of an hour and in zone 3). Juniors: what's left of you also, you will go for a ski with Colin or Jake(?) and work hard for this workout. I recommend going for a ski around 1/2 moon by headlamp with no stopping, followed by a full loop of the lower electric avenue. This is a good workout and according to the Environment Canada (insert sarcasm here: it's been SO accurate as of late)- classic will be perfect... :S

Saturday: Long Steady Distance: Classic with poles! Bring water and snacks and head on up to ski Centre Blue. Have a great weekend and we will see you on the 18th!

December 2-9, 2012

Well racing season has started and the seniors put on quite a show in Canmore!! Seniors- you guys rock! The trip was awesome (the drive home not so) - thank you racers and parents for the homemade meals, the organizing, the driving, the waxing!, the bib picking up/organizing racers, the cheering, the Mika watching so that we could have better skis, and all the love and support for each of the racers! Racers- every time I watch you line up at the start kills me with pride, nerves and anticipation of watching you guys put yourselves out there each  and every time and asking your bodies to do their best! I love it!!!:)

Tuesday: we will be skate skiing together working on technique. We will be doing some speed work too! Bring on the fun.:)

Thursday: we will be classic skiing. Technique together for the first part and then intervals (speed work) somewhat together.

Saturday: 10-12 ski practice AND 1-5pm waxing for parents who are interested and training for athletes. Bring a lunch or $ for the canteen. Juniors- 1-5 is optional but I highly recommend it to learn more about skiing and waxing your own skis properly. (So that you can teach your parents:) )

Check you calendars that I sent out last month.

Nov 26- Dec 2

Wow! What a great day of racing team!! I saw some awesome downhill racing positions, some awesome technique up the hills and all had great finishes!! Well done everyone! Racing isn't easy and it's not for the faint of heart- every time you put yourself on a start line, my heart swells with pride and anticipation as you demand your bodies to put your training to the test. You guys inspire and amaze me each and every time. In my mind, there is no failure in racing- period. There is starting and finishing and giving your best in between! First or last means nothing to me, compared to the dedication and strength you put out on those trails and giving it your best every single time!! Way to go Wapiti Racers!! :') (that's me shedding a tear of pride and awe at each and every one of you out there today!)

Okay enough warm and fluffy... it's rest week/race week for the seniors. Juniors, you guys have been working hard too and deserve a fun evening. The seniors have cooked up a ski team experience that you will all enjoy I'm sure. Bring your headlamps!

Tuesday: Classic- 45 min to 1 hour only. SENIORS: have your skate skis waxed and ready to go with rex blue on them BEFORE 5:45. JUNIORS: bring your sense of adventure that you all had on Saturday and we'll have a great time!:) Supper for seniors only (sorry juniors but as it's the first race of the year I need the seniors to be a bit more focused then usual so I they do the least amount of burpies as possible this weekend!)

Thursday: Seniors- we're on the road. Juniors- you will be skate skiing unless it's colder than -15oC (check the temperature- link below by 5pm) then it'll be classic. Remember if it's -20oC you're still skiing, if it's -21oC then it's too cold (I think we've probably decided -25 for the future but as this is your rest week too I'll give you a break).

Friday: Seniors- meet at the Canmore ski lodge ready to ski for 1pm. Make sure that you've eaten your lunch.

Saturday: Seniors race. Juniors- 2 hour skis- classic. It's going to be cold so dress warmly!

Sunday: Seniors race. Juniors- go for a ski with your families if you can. Even if it's for 30-45 minutes.

Nov 19-26, 2012.

Saw the results on zone 4! Way to go racers!! We still have two weeks til Canmore so we will use what we can to make a few changes to get you racing and ready as we can be!:)

Tuesday: classic- we will be separate for all of practice. Seniors we will be working on surprise. Being a head lamp. Juniors you will be working on technique again and getting that classic technique down pact.

Thursday: skate- everyone will be working on electric avenue in full for the seniors and the upper part for the juniors.

Saturday: Classic skiing. Juniors with Claire. Seniors laps of the lower 5 only with Ken. Will discuss details on Saturday. Bring snacks and water bottles.

Seniors- register for Canmore please and make sure you register in the right age groups!

Nov 12-18

Tuesday: We will be classic skiing- both groups. Working on hills and of course our technique!

Thursday: Dress appropriately, we will be doing a similar workout as we did on Tuesday but skating.

Saturday: Water bottles with holders- long sustained distance skiing (LSD) for both groups. Bring a snack along with you as well. If you choose to not bring a water bottle holder and bottle for this practice you will be asked to stay at the lodge for safety reasons and will have upset parents. Everyone has had adequate time to purchase these inexpensive items (Walk, Run More Store (10% discount to race team) and Ernie's both carry these). 2 hours of skiing is a long time for your body to be exercising without water. Skate technique and doing the same thing we did this past Saturday. I will not be at practice this weekend. Please ensure that you bring food and that you're prepared to work hard! :)

Please remember to get your uniform checks into Randy (50% of cost of uniform is needed now to ensure we get the design process done). Also- Zone 4 is up and running, the race package is out on CCA website (See below for link) and we can register for Alberta Cup 1 & 2 races!! 2.5 weeks til we head out which leaves us loads of time to work hard!

Nov 5 - Nov 11

What a change in a week! :( Go away rain and wind!!!! :S

Tuesday: Dress warmly as we will be focusing on technique for Skating. This will be our last day of training with the focus solely on technique.

Thursday: Dress appropriately, we will be doing some interval work. We will be parting ways with the Junior Team and the Senior Team here. There will be more group work on weeks where it's a rest week in our training cycle. Seniors: focus on speed and technique. Juniors: focus on technique and distance. Skating Technique.

Saturday: Water bottles with holders- long sustained distance skiing (LSD) for both groups. Bring a snack along with you as well. If you choose to not bring a water bottle holder and bottle for this practice you will be asked to stay at the lodge for safety reasons and will have upset parents. Everyone has had adequate time to purchase these inexpensive items (Walk, Run More Store (10% discount to race team) and Ernie's both carry these). 2 hours of skiing is a long time for your body to be exercising without water. LSD skiing is to get you out there putting on km's onto your skis and body with the focus of NO STOPPING and working on your technique. Skating Technique, unless the weather man is correct and it's snowing lots of fresh snow- if this is the case, then we will be classic skiing.

Oct 28-Nov 4.

THERE'S SNOW!!! And so we are now on the skiing training times. Tuesday and Thursday on snow for 5:45pm; Saturday's 10-12. We will begin working out on Wednesday's (drop in) at the gym, beginning on Nov 7th. 

I will be officially late every session- parents, if you wish to speak with me, you will need to book me in advance and it will be scheduled for after practice. 

Skis- the snow is great and set beautifully! Mika's put on 2.5 hours this weekend already and raring to go. I hope the same for the rest of you!!

Tuesday and Thursday at the lodge. We will continue to train together (junior and senior) for the most part for the next week as we get used to being on snow. Please be prepared for classic skiing on Tuesday and Skate skiing on Thursday!

Saturday: at the lodge and I will be there for 2 hours of weather permitting, classic.

Please note that I am still having technical difficulties in getting the calendar on the blog. It's a work in progress. I will email out a copy tonight and please just bare with me.

Oct 22-28

Holy wow!! It's the last week of October already!!! And we have officially completed our first six weeks rotation of, "Let's get in Shape"! :)

Tuesday: Fitness test at the lodge. Come ready to do your best and juniors to see how fit you are getting!!

Thursday: I'm guessing there still won't be enough snow for skiing on, so we will meet for our potentially last Thursday at Muskoseepi Pavilion.

Saturday: Plan to meet at the parking spot at the Dunes for some more running (although it's supposed to snow all week there's no account of the accumulation). I will not be there. Please do a long consistent run on the trails for 1.5 hours. 10-11:30 will be perfect. No stopping just nice and easy jogging- For the Record- I did 2 solid hours last Saturday- so no excuses!!!:D

October 15-21

PLEASE NOTE CHANGES FOR TUESDAY!!!

TUESDAY: Due to unforseen weather issues- Please meet for roller skiing (Seniors) and running (Juniors). 5:30pm at a new spot. We will be meeting on the Dunes Road (East entrance)- turn right onto the logging road (at the first stop sign) and 200m ish you will see room to pull off of the road onto the shoulders. We will start skiing/running from this spot. Running warmup for everyone, followed by roller skiing for the Seniors and running for the Juniors. Remember water bottles and holders for everyone- Seniors: helmets, bright coloured shirts, roller skis (Jordan I have a pair for you), poles, boots and dress appropriately.

THURSDAY: Meet at Muskoseepi pavilion with water bottles and expect a hard workout. We're at the end of our first six week cycle now and it's going to be time to be re-doing our fitness testing soon.

SATURDAY: Plan to meet at the parking spot from Tuesday for some running (it's supposed to snow Friday) and I most likely will not be there (weather pending I'm in Edmonton collecting orders from Fast Trax if you have anything for us to pick up). Please do a long consistent run on the trails for 1.5 hours. 10-11:30 will be perfect. No stopping just nice and easy jogging- For the Record- I did 2 solid hours this Saturday- so no excuses!!!:D

Saturday October 13, 2012.

Meet same place as planned but we'll be running!!

Week of October 8-15

We are into week 5; week 4 if you don't include our fitness testing week... and it's time for some cardio! Looking at environment Canada- it says that the smoke should be cleared out and there should be some snow for us!:) YAY! So your lungs should be good. I will be out on my bike for you cardio week!:) And you will be out on your shoes!

Tuesday: Meet at the lodge bring a water bottle with a holder and shoes to run in.

Thursday: Meet at the Muskoseepi Pavilion with a water bottle and holder and shoes to run in.

Saturday: For senior team only. 10:00 am. NEW SPOT! Grant has discovered 4km of fresh trail for us to try!! Meet at the pull off where the Aquaterra Rd and the Correction Line meet... we will see how it is. If I have time on Wednesday or Friday, I will try to check it out before hand. Jordan- if you can, I'd like to trial you with this group please.

Week of October 1 - 7

We are in week 4of our first 6 week cycle!! Which means bring on the inner Russian and bring out the great attitude!!!:D See you guys around this week!:)

Tuesday: Meet at the lodge- if you get there before 5:30 start by doing a minute of chin-ups on the bar (help each other out) and work your way through (there's 10-12 of you so you can figure it out). IF you don't get to the chin-up bar BEFORE practice then you'll be doing it at the end!:) Bring a water bottle and yoga mat if you have one and I'll be bringing the Russian! MWUAHAHAHAHAHAH!!!

Thursday: Meet at the Muskoseepi pavilion 5:30 sharp. Bring water and lots of energy!!! Maybe dress appropriately for cooler weather... aka SNOW!!!:D Be prepared....

Saturday: No practice with Claire- we usually don't do a team practice on Thanksgiving BUT it doesn't mean that you don't have to do anything... Write below that you accomplished 2, yes two, 45 minute runs (minimum) and there's something special waiting for you on Tuesday the 9th!;) 

Happy Trails this week!

Week of September 24 - September 30

WHERE IS THE TIME GOING?! The geese are flying like winter is coming tomorrow and I was in a tank top and shorts all day and this is the last week of September already!!

I'm working you all right now like you haven't been training all summer and you're all showing me that you have been! Which is fantastic... so I'm going to increase the workload as it seems that you can handle it. :) Or so I think! If there's any issues let me know otherwise I'm going to keep on trucking and yelling!

Tuesday: Meet at the lodge- if you get there before 5:30 start by doing a minute of chin-ups on the bar (help each other out) and work your way through (there's 10-12 of you so you can figure it out). IF you don't get to the chin-up bar BEFORE practice then you'll be doing it at the end!:) Bring a water bottle and yoga mat if you have one and I'll be bringing the tunes and the fun!

Thursday: Meet at the Muskoseepi pavilion 5:30 sharp. We'll be working from one spot just bring water bottles and happy attitude please!:)

Saturday: *(not for the junior team) Meet at the church between Pinnacle and Westpointe for roller skiing- bring helmet, poles, boots, water, bright coloured shirt and fast energy!

*A few members of the Junior Race Team (9-11 yrs) will be starting with the team this week please be aware that you all need to be on your best behaviour or I'll be dishing out burpies!!!:) 

Week 2: Sept 17-Sept 23/12

Week 1 down, 28 to go... :D But who's counting when it's this much fun?! I'm still waiting to hear from quite a few athletes and their goals- 5/12-14 is kinda poor especially when I asked for them to be in by last week.... Once I get them all in I'll be meeting with parents/athletes to discuss them and the plan for this season. In the mean time, training to be done!! For those of you who weren't here last Tuesday- you will be doing the fitness test while the others are working out with a really fun workout!

Tuesday: Meet at ski lodge outside: bring yoga mat if you have one, water bottle and a smile! 5:30 start

Thursday: Meet at the Muskoseepi pavilion- 5:30

Saturday: Meet at 63 ave and Resources for roller skiing- bring everything including a bright coloured shirt. If it's raining or the pavement is wet at 9am- we will meet at the North parking lot (old ski lodge) with poles for a great workout!:)

Have a great week everyone!

2012/2013

It's a new season and training has begun! Some amazing fitness test results tonight... way to go crew!!

As you can see the website has a new look... I think it looks faster which is what we're going for this year. Faster skis, faster you's (is that a word?). Check out a few new videos... A few changes this year but nothing too serious- I've handed out calendars for where to be and when for the fall training months. September has been handed out thus far.

I sent out an email a few weeks ago highlighting a few things:
1) what group your child/ren will be training in and (race team 5 will start when the skiing starts)
2) come to training tonight with your goals

I have heard from 1 family about #1 and one other family about #2. I'd like to know who will be training on the team this year and who won't be- I do not assume. Please register and email me so that I can complete the training plans for this season.

This week- today was fitness training at the lodge; Thursday we will meet at the Legion Field at 5:30; Saturday we will be roller skiing at 10:00am- meet at the church parking lot between Pinnacle and WestPointe bringing a broom, poles, skis if you have some from the summer loan out program, boots, helmets, gloves, water bottle & holder and a bright coloured shirt. *If it's raining out please meet in the North parking lot with poles and a smile!:)

If you have any questions or concerns please email or call me! Wahoooo for another awesome season!!

March 26- April 3, 2012.

Last Post for this season... time has flown by!!! It's been a great year- so thank you WNSC Racers for another year, and a great one at that!! :)

Tuesday: Short 45 min skate ski. Ski to limber up and do a lap of centre blue. This should be enough time. When you get back you will need to wax your race skis with rex Blue and wax your classic skis with a really warm, useless glide wax that's in your box. When you summer glide wax put it on thick, iron it in- let it cool and iron it in again. Then put them away. :) Also.... CLEAN OFF YOUR GRIP ZONES!!! Make sure all the gear is packed and put into Randy's vehicle please- the skis as we're only taking the skate skis can fit in his Thule box.

Wednesday: Go for a 30 minute jog.

Thursday: Go for a walk for 30 minutes if you can.

Friday: Meet at Mt. Shark at 2pm for a quick ski of your race course.

Saturday: Race- skate distance

Sunday: Race- skate team relay

Tuesday: April 3- TEAM PARTY!!! 5:30 at the lodge- bring what you were given on Tuesday from Randy and come dressed in your role. Party details in email sent out to everyone.

March 19-March 25.

WOW!! Checking out results on Zone 4 for everyone who's abroad and for our KISS (Keep It Simple Svensgaard- great one JIM!) locals... I'm impressed!! I was sleeping whilst you folks were all out racing your hearts out today!! :) Usually, when it's the last few weeks of training we're out goofing around- BUT, seeing as SharkFest is still our focus- we have intervals, hills- up and down, sprints, distance and work to do- hence why I was sleeping this morning!!:) Serious, I was... anyhow- Am really impressed over all. Actually, am really just overwhelming proud of you lot this year and all that you have accomplished. You should all be proud of yourselves for your skiing accomplishments over this year!! Ok, enough mush...

For this week the weather is supposed to cooperate with us and stay cold so we will be skating- classic without a track is hard and I don't need any klister fights (right Nick and Elmer) in the wax room. :) Skate on Tuesday and Thursday. Saturday should also be skate and we may have to have it earlier in the morning depending on what the weather is going to do by then.

Year End Party- what you all have been looking forward too!! The highlight of the year... the best moment... ok- you get the drift... is going to be set for THURSDAY, APRIL 5th. 5:30pm start. There is a plan in the making regarding this so keep your emails open for updates on 'the plan'. Muahahahahah.... IF you can't make it- please let me know asap as it makes a difference in 'the plan'. It's set for the 5th as the 6th is a holiday for everyone so I thought it would make life easier and parents less stressed about their athlete not getting their homework done... Questions/comments- please let me know. :)

March 12-March 18, 2012

GOOD LUCK TO DAVIS AND SAM AT BIATHLON NATIONALS!! GOOD LUCK TO NICK AT XC NATIONALS AND BON VOYAGE A VOUS TROIS!!

What an amazing Arctic Winter Games!! Thank you parents, coaches, athletes and Wapiti Nordic for helping us perform as well as we did at the games this year!! Short blog tonight as I'm off to bed... :)

Tuesday: Bathing Suit edition 5:45-6:15. Skate. Not sure if we'll get out skiing or just do a picture.:) For those of you not sure what I'm talking about- bring a bathing suit, a camera and your skate boots to practice.:) We will unpack and clean up skis and head home once this is all accomplished. Apparently they didn't get the snow that we did while in Whitehorse.

Thursday: I don't know. I'd like to see the snow and where it's at- see if there's somewhere we can ski even a little bit and then probably plan for a run. :) Will decide tomorrow.

*Parents please see the attachment for Sharkfest- 2 day event. March 31-April 1. I will need an answer by the end of this week if the team is attending or not. Thank you. http://www.xcountryab.net/dbfiles/297.pdf

February 27-March 11, 2012

You read it right! This is a two week blog. I will not be updating the blog while we're at Arctics.:) I also can't believe that the next time I update this, we will be back from Arctics!!! Yiiiiiiiiii that's crazy in my mind! Anyhow.... There's an important message at the bottom in red- BUT don't skip the rest to get to it- read this all and make sure your parents read this too please!!

Great weekend of training everyone. A huge thank you to all the parents for lunch today! What a feast! We are now into tapering for Arctic's which means rest, drinking lots of water, rest some more so that when we get on that plane to Whitehorse your parents will be so glad to put you on the plane as you're driving them nuts with all this energy!:) Eat healthily and if any of your friends are sick- STAY AWAY FROM THEM!!!! Yup, I'm serious!!!!

Tuesday: We will be classic skiing. The skiing was so perfect today I can't wait to get out there again. We will be on snow for 45 minutes. I have a few things left on my list to practice.

Thursday: We are going to be on snow for a 30 minute ski- your choice where we go and what we do. Also serious about this. :) We will then all wax our skis to prep for Whitehorse. Alex and John, Davis if you're available we will need you to help out too please. Alex you're prepping your skis for AB Youth Championships. There will be a team supper- biathletes included. Thank you parents again for organizing and prepping for this!!

Saturday: BE AT THE AIRPORT FOR 7:30AM. Do not bring a sleeping bag, but bring what the athlete handbook says to bring. There will NOT be an athlete bag given out this year- your carry-on bag will be your day bag for races. You are allowed 1 (ONE) bag for clothing and all your ski gear- make it large and don't forget anything!! Bring your Wapiti Race suits to train in- otherwise you guys will get REALLY smelly!! Bring empty water bottles for the flight (we can fill them after we go through security) and bring your own race food/training food/snacks minus the milk- we will be purchasing when we get there. Don't forget any part of your uniform from vest, hats, suits and jackets- LABEL IT ALL. And bring your trading pins!:) I'm SUPER excited, I hope you are too!!

• we are staying at Port Creek Secondary School. I will have my cell phone.
• I am doing up a daily schedule and will have it out to you when I can- this is for athletes AND parents to go over to alleviate any "I don't know what we're doing/ I didn't know" scenarios. :)

Sunday: Training Day
Monday: Short Distance Free- interval start. Everyone 5km. 12-3pm
Tuesday: Sprint- Classic 750m everyone but midgets- 500m 11-3pm
Wednesday: Training Day
Thursday: Distance Classic- mass start. Junior- 10km; Juvenile- 7.5km; Midget- 5km. 12-2:30pm
Friday: Relay Free- Everyone but midgets 5km x 3; Midgets 2.5km x3. 12-3pm
Saturday: Home


You guys have all been preparing very hard to represent Alberta in the Arctic Winter Games. I'm so proud of each and every one of you. This rest week is REALLY important. Skip any extra curricular, slack in gym (yes, I did say this), don't go to the multiplex, sleep, be lazy slugs so that you will be the best that you can be in Whitehorse. Super proud!:) C

February 20-26, 2012.

Congratulations everyone with this weekend!! We are down to the last few days of preparation for Arctics!

Tuesday: Mandatory practice with everyone please. We will be chatting with parents and athletes at the start of practice to discuss Arctics details and team stuff. Then we will be doing some skate skiing- technique stuff but nothing too hard.

Thursday: We will have a full practice and will try to classic. If we can't classic then we will obviously be skating.

Saturday: We will be practicing from 10-12. We will decide on Thursday what we will be doing for technique. Saturday will be our last hard practice. Come prepared to work hard.:)

Feb 13-19, 2012

Congratulations Crew on an amazing weekend of racing, officiating, cheering, chaperoning, waxing and coaching. Somehow, you all figured out a way to get to the games and it was awesome running into you or waxing for you over the weekend. We even had a guest appearance from Rachel!:)

So, I realize that the majority of you will be busy handing out your autographs tomorrow- rest up, drink lots of water to help you flush out your muscles... as we have a lot of work left to do!

Tuesday: Technique day- classic stuff. Dress more warmly than you usually do for whatever the temperature is as we need to bare down and get your technique perfect!

Thursday: Skate day. Waxing party to follow- not sure if supper will be involved or not...

Friday: Travel to Drayton Valley/wherever we are staying.

Saturday: Race Super-duper hard: Classic
Distances: Mika 1.2k; MM 3k; M 4k; Juv 5k; Jun 7.5; Davis 10k; Cori 10k; Claire 0k.

Sunday: Race even more Super-duper hard: Skate
Distances: Mika 0.6k; MM 3k; M 3.75k; Juv 7.5k; Jun 7.5k; Dave 10k; Cori 10k; Claire 0k.

Great job everyone!!

February 6-12, 2012

Great week of training guys! I have a few lists made up of things that we still need to work on. For those of you who didn't get to email me the 3 things that you would like to work on specifically (not just technique but very specific things) then you have until Tuesday at 3pm to do this.

Tuesday: 5:30-6pm we will be talking about pre-race nutrition. Please bring the exact food you eat prior to a race and it's packaging please. This is important for your races to come. 6-6:45 on snow skating. 6:45-7:30 packing up for Alberta Winter Games. Skis need to be glide waxed with rex blue and cleaned off. Parents, if you can assist with this please do so. We are tight for time and there's a lot of work that still needs to be done. If you can't stay til 7:30 please make time for skis to be done by Wednesday at 7pm. We will be loading the skis and poles into the two bags as usual and leaving in them in the furnace room, locked. Randy will then be picking them up on Wednesday evening and traveling down to Devon with our gear for us on Thursday.

Don't forget to pack:

• Pre and post race food
• healthy snacks and lots as we're being fed MacDonald's for lunch (so not impressed!)
• Cold weather clothes
• Sleeping bag and Pillow
• Towel and facecloth
• Toiletries
• Swimsuit- even if you don't want to go swimming- the showers are open stalls
• spending money
• Write your name on everything
• DVD's and VHS movies (one or the other on our bus for the ride down)
• Presents for your coach and chaperone's are always welcome.;)

Thursday: Be at the Leisure Centre for 8:40 at the latest. Our bus departure is for 9:00am. You can have 1 bag for luggage, 1 sports bag and a grocery bag (or same size) for carryon. Remember we will be getting a bag once we get there.

Friday: Devon golf Course. Sprints: Free technique. MM- 300m; M- 600m; J- 600m. Starts: 10am

Saturday: Classic Distance. MM-2.5k; M-3k; J- 5k. Starts: 10am

Sunday: Relay Mixed Tech. MM (mixed sex x4/team) 2.5k; Mx3/team-3k; Jx3/team-3k. We will be at the Leisure Centre for pickup at 7:15pm.

Week of January 30- February 5, 2012.

Mwuahahahahhahah....

Yup, that's my attempt of a scary laugh for what's to come for this week of training. :D We have 5 short days left of practice before all chaos breaks loose... i.e.: Alberta Winter Games, AB Cup in Edmonton (or Drayton Valley) and then before we know it Arctics! SO... lots to do and not lots of time as per usual.:)

Tuesday: I'm going to say classic and probably klister- show up early and be on snow on time. It's going to be hard and lots of skills involved in practice.

Thursday: Skate -hopefully it's going to be icy and fast- bring old poles and old skis if you have them as we are going to practice being aggressive and FAST and passing on the race course!! I am really excited for this one!

Saturday: 9-10:30am practice time. We are going to have an early practice as we have to all be at the Holiday Inn for 11am. Bring a lunch and lots of water and a hairbrush as we're going to look awesome for our photos for Arctics. :D You can tell me on Thursday which technique you'd like it to be for Saturday. It's your choice what you want and need to work on before our races coming up!

Sunday: 12-1:30 Bonus ski practice if you're interested. YOU MUST RSVP FOR THIS by email. 2pm 6 Pack #2... no idea what the technique is or the distance or the format for that matter- but it's on the schedule so show up and support the race team!:) Oh wait... you know what I mean. See you this week!:) C

Week of January 23-30, 2012

Wow!! Westerns were amazing and congratulations to Megan, Fluffy, Sophie and Nikki on AMAZING racing!! Congrats to Nick on a bronze medal finish in the classic distance, great sprinting with everyone qualifying, a top 1/3 finish for Megan in the free distance, perfect finishing technique by Zach and a clinic put on by Josh with fantastic uphill technique. Guess who's going to be leading some of our up and coming sessions...

SO: first things first... Who is racing in the Calforex this weekend? I need to know do that training will be appropriate. For those biathletes this is an important race. For those XC Skiers this is a great opportunity to shoot some guns (ahem... Rifles) and practice some great racing. Who's in? Email me please this is important.

NEXT: It has been brought to my attention that your fitness test results aren't as high as they were. This needs to change. It has also been identified that there are some serious areas that we need to practice to make you all stronger racers. I will identify some areas here. IF you think that you would like to add to the list this is your chance. Note below areas that you would like to work on. This list exhaustive BUT we only have a few weeks left to work with.

- speed: on downhills, finishes
- passing during a race
- racing and when tired or exhausted finding that other gear to race to the finish.
- not falling during sprint races (right boys?:) )
- being aggressive on the race course
- downhill corners
- sprints with aggression ie: more cross-cross
- classic technique
- keeping your poles on during races (right Nikki & Meg?)
- mass races- how to race smart
- sprint starts
- startline warmup
- one-skate/ two-skate transitioning
- maintaining focus during a race. Not worrying about the racers around you who have fallen etc
- race wax feedback
- shooting the line- with the right foot right Meg...
- recognizing how awesome you guys are for being racers and for putting yourselves out there!!
- your additions... Email them to me.

Tuesday: Burpies- a bunch of you owe me a lot of Burpies from various events. If your name is below you will be joining your fellow athletes in the Burpie song. If your name isn't on the list you get to watch. Megan, Nick, Mathieu, John, Sophie and I think that's it. Classic and bring lots of energy!!

Thursday: technique day. We will be doing a lot of technique stuff and working on the list above. This would be an important practice to not miss.

As Calforex is both days and a lot of you have identified that you will be racing there is no practice. IF you aren't racing email me and I will plan something specific for you. Those not racing should also plan for a ski on Sunday for a minimum of an hour. See you all on Tuesday!!!:)

Week of January 16-22, 2012

Hey guys! This week will be a split week for those going to Westerns and for those staying home. We have some serious work to be done!!:) Arctics is coming quickly and we need to get our fitness levels up. I hear it's snowed so I hope you're out skiing!:)

Those going to Westerns:

Tuesday- 30 minute ski and then prep your skis with rex blue and get ready for Westerns.
Wednesday- 30 min run with energy.
Thursday- I will see you in Canmore!!!!:)

Those staying in Grande Prairie:

Tuesday- Hard 75 minute ski wherever there is snow. Ski without stopping and bring water bottles.
Thursday- Same as Tuesday.
Saturday- 2 hours of skiing- zone 3; no stopping at all for the whole thing and do some hills.
Sunday- 1 hour ski- zone 2. Enjoy yourself for this one.

January 10-16, 2012

Congratulations everyone on the amazing racing this past weekend in Strathcona!! You guys freaking rocked and looked great doing it too!!!:)

Tuesday: fitness testing day! Yay!!:)

Thursday: skating but bring runners incase. I have planned an outdoor circuit workout if the weather is still in the plus temps. Bring lots of water and clothes to workout outside.

Saturday: skate skis (it's supposed to have snowed by this time) and a watch. The watch is really important!

Have a great week and happy snow dancing please!!!!

January 1-January 8, 2012

HAPPY NEW YEAR!!! 

Congratulations to those out racing today! I am a very proud coach watching you guys out there pushing yourselves hard and with the finesse of true racers!! Way to go- check out the results on zone 4!!

REMINDER: These are trials for the Alberta Winter Games and Arctic Winter Games teams. Race your best, you guys are all ready for it! Bring your 'A' -game and on Sunday, we will know who is has made the team! I'm SO proud of you guys and really excited about taking you up to Whitehorse this year!!

Tuesday: Classic. Yes, we are going to classic.:) Come early to wax your skis appropriately for the tough snow conditions. We will be on snow for 5:45, off snow for 6:30 leaving you with 30 minutes to clean off your classic skis and wax them with Rex blue. IF you have enough time to scrape them, great! If not, then you will be doing this on Thursday.

Thursday: Skate. We will be going over some skate racing tactics- as on Tuesday with Classic, BUT, Edmonton skiers may be joining us for this practice. If they are, then we will show them the course and ski around with them from 5:45-6:30. BE NICE TO THEM!:) Waxing your skate skis from 6:30-7 with Rex blue please.

Saturday:  Classic- we hope- be at the lodge for 8:00am. The banquet is at the Elks Hall- please purchase your tickets on zone 4 for you and your family at 5:30pm.

Sunday: Skate- be at the lodge for 8:30 please. There will be NO leaving early from anyone on the team- 1) we will be presenting the teams for AbWG & AWG and 2) we will be cleaning up. WNSC Team members will be the last to leave the lodge on this day and there will be no exceptions unless cleared by me prior to Wednesday, January 4. This race is being put on for you guys to have the opportunity to go to Arctic's and Alberta's it's your responsibility to stay until the end.

*Make sure you make up your race plans, if you need help call someone in your race category and work together on this one please. Ken, Joel and I will be around but busy with waxing etc!