Masters X-Country

Ages: Adults

SEASON: September – March 

PROGRAM DETAILS

Fall

• Mondays, 6:30 – 8:00 pm, Strength Training, Winsport
• Thursdays, 6:30 – 8:00 pm, Various Calgary locations AND Canmore Nordic Centre
• Saturdays, 10:00 am – 1:00 pm, Running, Hiking, Biking, Roller Skiing (optional), various locations

Winter

• Mondays, 6:30 – 8:00 pm, Strength Training, Winsport
• Tuesdays, 6:30 – 8:00 pm, Technique Night at Confederation Park Golf Course (8-10 Sessions)
• Thursdays 6:30 – 8:00 pm, Interval Night at Confederation Park Golf Course AND Canmore Nordic Centre
• Saturdays, 10:00 am to 1:00 pm, various mountain locations (Canmore Nordic Centre, Banff National Park, Peter Lougheed Provincial Park)

Note: Program locations will be closely aligned with the Youth Competitive XC Program.  Support will be available at AB Cup races and the Cookie Race.

Cost

• Program fee – $800
• Spouse Add-On Price-$540
• 15% discount to XC Master fee when child registered in FNSC program (discount rate of $680). Please email [email protected] for details on the discount
• Foothills Nordic Membership (during registration)
• Confederation Trail User Fees (during registration)

PROGRAM DESCRIPTION

This program is designed for intermediate and advanced skiers who want to improve their fitness and ski technique in both classic and skate styles in a fun group atmosphere.  Group training and varied sessions build a motivated team atmosphere where individuals work to pursue their goals with the support of their peers.  Evening sessions target strength and high intensity.  Weekends are focused on long distance to build aerobic capacity and technical development.  On-snow Tuesdays are focused on technique.  The expectation is that skiers start the season with a base of fitness in September.  What to expect:

• This program builds fitness through application of a training plan which peaks for the January to March Loppet / Race season.  We use 4-5 week meso-cycles alternately focusing on endurance, threshold, and peak speed to prepare you to ski further, faster, and more efficiently.
• Trained and certified coaches who understand that not all masters skiers have a competitive background.  Most of our coaches have learned to ski efficiently as adults and deliver the program based on the needs of the athletes (longer recovery times, injury prevention, social aspects, etc.).
• Expect technique feedback at every practice. 
• Fall dryland sessions offer both roller-ski and alternative workouts.
• Team Strength training at Winsport provides a professionally developed program using top quality weight-training equipment.  The Winsport trainers can adapt the program to meet your specific needs whether you are new to weightlifting or are nursing an injury.
• Participating in Loppets and races is encouraged as these provide goals and measures of improvement.   Wax-support at loppets and races includes glide wax advice and coach-applied grip wax.

Skiers will be split into groups by ability and ski-speed.  Self selection at registration is based on the following criteria:

Masters 1 – this group has now moved to the Learn to Loppet program (Learn to Loppet):

• I like to ski 15-20 km in 3 hours
• I like the social aspect of the program at a slower pace.
• I am new to training but want to improve fitness and learn about intervals and meso-cycles.
• Skin skis are my go-to

Masters 2:

• I like to ski 20-30 km in 3 hours
• I like social skis and competitions such as loppets and fun informal races.
• I am familiar with intervals and the benefits they bring to overall fitness
• Skin skis or waxing, depending on the conditions

Masters 3:

• I can comfortably ski 30+km in 3 hours
• I enjoy competitions and I am building fitness to peak for a specific race
• I know my HR zones and love a MaxSpeed workout.
• I’ll apply klisters instead of resorting to skin-skis

Note: This is not a learn-to-ski program: if you are not comfortable skiing 20+km in 3 hours, the Adult Learn to Ski or Learn to Loppet programs will be a better option for you.  Foothills will work with you to find the right program to ensure positive outcomes.

EQUIPMENT

• Skate roller skis and skate poles with Carbide Pole Tips for roller skiing (optional)
• Helmet for optional roller skiing: no helmet=no roller skiing
• Skate Ski Equipment
• Classic Ski Equipment
• Headlamp
• Runners
• Heart Rate watch (optional but recommended) 

VOLUNTEER REQUIREMENT/OTHER VOLUNTEER OPPORTUNITIES

Foothills Nordic is able to run high quality programs for a reasonable cost due to the volunteer support from our families.  Numerous volunteer opportunities are available to help with the club, including helping at Foothills hosted races, and maintaining Confederation Park trails. 

For information on the volunteer bond and other volunteer opportunities available throughout the year, see Club Volunteer Opportunities.

More information

IF YOU HAVE ANY QUESTIONS PLEASE EMAIL: ADULT Programs Manager