Week #18 of 2018-19

Coming Up:

• Registration for Fall Programming Now Open~~ Click HERE to register 🙂
• Coach Meeting – Tuesday August 28th
• Fast Trax TT#3 – Saturday September 1 – Chickakoo
• Week #7 of the Ski Specific Dryland training
• Week #7 – Volume Week (1 more week of volume!)
• All Program Start Up – Tuesday September 4 – Click HERE to register 🙂
• Jasper Super Camp – September 7-9 (All ages) Click HERE to register. 🙂
• Adult Roller Ski  – Skate RS

Monday August 27:

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

Tuesday August 28:

• Who: Summer Training Athletes
• Where: McKinnon Ravine
• When: 6:30 – 8:00 pm
• What: Intensity on Roller Skis
  •  3-4 x 8min (Z3 w/3min R)
• Technique: Your best running Intervals!!!
• Skate RS equipment!!

Wednesday August 29:

• XC – Suggested Training LSD
  • 1.5 to 2 hrs slow, easy run or bike

Thursday August 30:

• Who: Year Round Athletes in the Summer Program
• Where: Keilor Road.
• When: 6:30 – 8:00 pm
• What: 
  •  “Natural Strength”, Core, and “Base Training” on SKATE roller skis
    • 15min No poles (gradual incline is best)
    • 20min DP with emphasis on “dropping” on to your poles
    • 15 “single stride/stick” (upper body only)
    • 20 min Uphill DP (medium incline is best)
      • Try to do this as “Slow Motion)
    • 10 min Slo-mo Kick DP
  • 10 min Cool down
• Technique: CLASSIC Roller skiing

Friday August 31:

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

Saturday September 1:

• Who: Summer Program
• Roller Ski Time Trial  – Chickakoo – 3km, 5km/6km, 7.5km, or 10km
  • Who: Summer Program
  • Where: Chickakoo
  • When: 8:30 am to 10:00 am
  • Technique: Skate Roller Skiing
  • What: 
    • Skate Roller Ski Time Trial
      • Where: Chickakoo – Click HERE for directions
      • When: TT starts at 8:30 am (remember you need a warm up!!)
      • Distance: 5km, 7.5km, or 10km
  • Adult Roller Ski:
    • Where: Chickakoo – Click HERE for directions
    • When: 10:00 am to 11:30 pm
    • Technique: Skate Skiing

Sunday September 2:

• Self directed training. Long Slow Distance (LSD)
  • Up to 3 hrs.