Week #20 of 2018-19

Week #2 of Fall/Winter Program

Coming Up:

• Registration for Fall Programming STILL Open~~ Click HERE to register 🙂
• Week #9 of the Ski Specific Dryland training
• Week #2 – Restitution/Acclimation to Fall and new Routines (2 weeks)
• Capilano Fun Run – Saturday September 22
• ENSC HINTON/Jasper Camp September 28-30

Monday September 10: Labour Day

• Strength Training at Performance 104 – Note new address: Click HERE for directions:
  • 4242 99 St NW, Edmonton, AB T6E 5B3
  • Session #1 – 6:30 to 7:30
  • Session #2 – 7:30 to 8:30

Tuesday September 11:

• Who: All Program
• Where: Hawrelak Park – Click HERE for Directions
• When: 6:30 – 8:00 pm
• What: First Day of Programs
  • Week 2 of Acclimation training
  • Training:
    • Warm-Up Routine – Includes Movement and Activation Routine
    • Ski Striding
    • Fartlek Intensity on foot
    • Strength Training Routine
  • Bring:
    • Striding Poles, Drinkbelt, Change of clothes
  • Youth Racers
    • Classic Roller Skiing Intervals
      • DP on flat terrain
      • 2-3 x (3x5min Z4 w/3min R)

Wednesday September 12:

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

Thursday September 13:

• Who: Thursday Program Skiers
• Where: KEILOR Rd. Click HERE for directions
• 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 1-SK on slight up hill
  • 10 min Cool down
  • For Non-Roller skiers
    • Solidify Warm-up routines, Ski Striding, and Strength Routines
• Technique:
  • SKATE Roller skiing for those who have roller skis.
  • Running shoes and striding poles for everyone else

Friday September 14:

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

Saturday September 15:

• Who: All Programs
  • Where: Goldbar PARK – Click HERE for Directions
  • When: 9:00 am to 11:00 am
  • Technique:
    • Intro to Intensity Training
      • Warm Up (5/5/5)
      • Ski Striding
      • Fartlek
      • Strength Training
  • What to Bring:
    • Running Shoes and Striding Poles
    • Drink Belt and a snack, as well as a some dry, warm clothes for after 🙂
  • Youth Racers:
    • Skate RS Intensity at RUNDLE
      • 2-4 x 8-10 min (Z3-4) w/4min R
• Coaches: (All Coaches)
  • When: 11:30 to 1:00
  • Where: Goldbar/Capilano
  • What:
    • Warm-Up
    • Movement and Activation
    • Ski Striding
    • Classic Roller Ski – 5 points
    • Skate Roller Ski – Drills
  • Lunch, change of clothes, ski striding poles (about 10cm shorter than classic poles), RS ski equipment

Sunday September 16:

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