Week #23 of 2018-19

Week #4 of Fall/Winter Program

Remember: It is getting dark earlier now, so we need to both be seen and be able to see!

• SO…wear a bright coloured orange t-shirt (if cold then wear this over your warm up jacket).
• Wear clothing with reflective material!!
• And finally, you will need a head lamp so that you can see where you are going 🙂

Coming Up:

• Week #3 – General/Build Fall Training Phase
• CRTG/AWCA Regional Training Camp – October 12-14
• FastTrax Roller Ski – Chickakoo Sunday October 14

Monday October 1:

• 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 October 2:

• Who: All Program
• Where: HAWRELAK PARK Click HERE or directions
• When: 6:30 – 8:00 pm
• What: 
  • Week 4 of Build Phase of the Fall Program
  • 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
    • W/U including 10 x 8s Sprints
    • Skate Roller Skiing Intervals
      • 3-4 x 10min
        • Skate Intensity on flats (1-SK and 2-SK)

Wednesday October 3:

• XC – Suggested Training LSD
  • 1.5 to 2 hrs slow, easy run or bike (This is Z1 , which means “conversation” pace)
  • OR…
  • Cross Country races if you are running cross country races (school or Frank MacNamara)

Thursday October 4:

• Who: Thursday Program Skiers
• Where: Kinsmen Park Far parking lot (Click HERE for directions)
• When: 6:30 – 8:00 pm
• What: 
  •  “Natural Strength”, Core, and “Base Training” on CLASSIC roller skis (Skate for YD’s
    • 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 DS on slight up hill
  • 10 min Cool down
• Technique:
  • Skate Roller skiing.

Friday October 5:

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

Saturday October 6:

• Who: All Programs
  • Where: Goldbar PARK – Click HERE for Directions
  • When: 9:00 am to 11:00 am
  • What: Coach Driven – Intensity 
  • Technique: Running
    • YD’s – Roller Skiing
    • Bring SK roller skiing stuff!
  • What to Bring:
    • Running Shoes and change of clothes

Sunday October 7:

• Self directed training. Long Slow Distance (LSD)
  • Up to 3 hrs. Consider going out to Elk Island for a long roller ski!!