Week #13 of 2018-19

Coming Up:

• There is NO formal training this week – contact teammates and train together :-).
• Suggested training below!
• Week #2 of the Ski Specific Dryland training
• Week #2 – Volume Week
• Adult Roller Ski  – There will be NO Adult Roller Skiing this week either!!!

Monday July 23:

• XC: Adult Strength at Performance 104
  • Monday at 6:30 pm to 7:30 pm

Tuesday July 24:

• Who: Summer Training Athletes
• Where: You Choose
• When: Your Choice 🙂
• What: 
  •  Coach Driven  – Continuing  second week of volume Training
• Technique: Suggested Running Intervals and BRING striding Poles!!!
  • Warm Up: 5/5/5 (20 min 😉
  • Spenst/ski striding w/poles:  Efforts at every 90s (10x8s w/82s R)
  • On moderately flat terrain:
    • 3-4 x 8min Z4 (8 x 30s Z4/30Z1) w/2min R between sets
  • 10 min cool down
  • “6 push-ups”

Wednesday July 25:

• XC – Suggested Training LSD
  • 1.5 to 2 hrs slow, easy run or bike (make sure it is Z1!!!)

Thursday July 26:

• Who: Year Round Athletes in the Summer Program
• Where: You Choose.
• When: When you decide it’s a good time 🙂
• What: 
  •  “Natural Strength”, Core, and “Base Training” on SKATE roller skis
• Technique: SKATE Roller skiing – in varied terrain
  • 15 min Easy ski
  • 15 min “legs” only
  • 20 min 1-SK (on gradual incline if available)
    • 5min T-Rex
    • 5min Waltz Drill
    • 10 min
      • 3min – 3x same leg
      • 3min – 2x same leg
      • 4 min – Pyramid – 1-2-3-2-1 x per leg
    • 10 x 8s (Hop skate on steep hill)
    • 30 min easy, deliberate, and focussed skiing – think long glide, box, look over each ski, angle at the ankle, AND very little “hinging” at the hip!!

Friday July 27:

• Recovery Day
  • Easy run/walk/ski, some core, and light stretching.

Saturday July 28:

• Summer Program
  • Where: At your discretion
  • When: When it best suits you!!
  • Technique: Run or Skate or Classic Roller Skiing
  • What: 
    • Natural Intervals
      • Choose terrain that is very varied
      • Keep your speed fairly constant
        • Choose roughly a Z2 effort/speed on the flats
        • This will become Z3 or Z4 when you start climbing
      • Maintaining a constant speed is challenging but that is your goal!!! Your HR will be all over the place as a result 🙂
• Adult Roller Ski:
  • There will be NO Adult RS sessions for this week or next (two weeks off)

Sunday July 29:

• Self directed training. Long Slow Distance (LSD)
  • Up to 2.5 hrs.

Good LucK everyone!! See you next Tuesday!