September 10, 2011 (Telemark, WI) – The Ski and Tea ladies, a year round training group based out of the Birkie Trail area and founded by Linda Cook and Juli Lynch, came to Telemark today! With a motto of “No Woman Left Behind” and focus on feeling successful and proud to be a Nordic Skier, and over 102 women on the mailing list, this training group is a force to be reckoned with!

The event was coached by myself, Caitlin Gregg, Carolyn Ocariz, Sara Hewitt and Jennie Bender. We started out with some introductions and organization, led by Caitlin.

Then Sara took us through a light jog and mobility warm up that was fun yet challenging.

I worked over some technique highlights before Carolyn explained the workout: 6×4-8 min ski walking up Telemark hill.

But I’m afraid we may have underestimated some of these ladies, because I’m quite positive that many of them went back for more and by the end of the workout had done up to 8 intervals! Impressive.

Then Jennie took everyone through some stretching and yoga, before we had tea in the Telemark Lodge.

It was inspiring and motivating for me to be able to work with ladies who are committed to improving technique and training during the summer. It was fun to meet new people and get to know the Hayward/Cable area better. I’m looking forward to being involved with more Ski and Tea clinics in the future!

September 10, 2011 (Canmore, AB) – Come challenge 2011 World Champion and Canadian National Ski Team member Devon Kershaw in a running race up the Spray Lakes road! All proceeds go to helping support the Alberta World Cup Academy….

Race Information:
– Entry Fee $ 23.00 – registration on Zone4.com HERE, deadline is October 13th, 2011
– Bib pick up Friday October 14th between 12-5pm at Ultimate Fit Center on Main Street
– Last minute pick up can be done at Bill Warren Training Centre between 8 – 8:45am
– 8:15am debrief at cross country ski stadium at the Canmore Nordic Centre
– A van will be at the Nordic Centre parking lot and at each starting point for shuttling clothing to the finish line. Shuttling from the finish line to the Nordic Centre will be available.
– Awards and AWCA Team Launch and snacks at the Bill Warren Training Centre in the Haig room from 12pm – 2pm.

Start line:
– Men – Green gate about 400 meters from power plant spill way.
– Women – Rundle view Entrance.

Race finishes at the top of Spray Road by the dam for both men and women

Start Times:
– U 17 M – 9am
– U 17 W – 9am
– Open M (18-40) – 9:30am
– Open W (18-40) – 9:30am
– Masters M (41+) – 10am
– Masters W (41+) – 10am

Course Records:
– Graham Nishikawa – 29:23
– Madeleine Williams – 25:41

Course Maps
– Men 7.5km HERE
– Women 5km HERE
– Overall Course Layout HERE

Lactate Challenge
Lactate: During power exercises such as sprinting, when the rate of demand for energy is high, lactate is produced faster than the ability of the tissues to remove it, so lactate concentration begins to rise.

Think you have what it takes to have the highest lactate? $50 will enter you in the 50/50 draw which will measure your lactate at the finish line. The harder your push, the better your chances!

50% of entry goes to AWCA and 50% goes to the winner. Separate draws for men and women. Registration for Lactate Challenge on Zone4.

Hope to see you out!