Week #33 of 2018-19

Week #14 of Fall/Winter Program

• NOTE: Informal Time Trial Saturday December 15 at Capilano

Coming Up:

• NOTE: Training on Saturday’s now start at 10:00 and goes until 12 noon.
• Training Camp in Hinton has been cancelled due to poor snow conditions there.
• Time Trial on December 15 – 1km to 10 km Classic

Monday December 10:

• Strength Training at Performance 104 Click HERE for directions:
  • 6:30 to 7:30 at Propel Studio
  • 7:30 to 8:30 at Propel Studio

Tuesday December 11:

• Who: All Program
• Where: Goldbar Park 
• When: 6:30 – 8:00 pm
• What: 
  • Training: Skiing.!!!
    • Technique: SKATE
    • Warm-Up – Includes Mobility and Activation Routine
    • Coach Driven Intensity
    • Strength Training Routine
  • Bring:
    • Skis, Drinkbelt, Change of clothes

Wednesday December 12:

• XC – Suggested Training LSD
  • 1.5 to 2 hrs Ski  (This is Z1 , which means “conversation” pace)

Thursday December 13:

• Who: AR, YR, and YD
• Where: Goldbar Park 
• When: 6:30 – 8:00 pm
• What: 
  • Training:
    • Warm-Up Routine – Includes Mobility and Activation Routine
    • Coach Driven Strength, technique, and mobility
  • Bring:
    • Skis (SKATE technique), Drinkbelt, Change of clothes

Friday December 14:

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

Saturday December 15: Optional Time Trial at Capilano

• Training
  • When: 10:00am to 12 noon
  • Intensity or Time Trial (Capilano)
    • Technique – CLASSIC Skiing
    • WarmUp – include activation and mobility
    • Include sprints
      • 10 x10s w/50s R
    • Intensity Training at Zone4 (HIIT)
    • Core strength routine
    • Cool down

Sunday December 16:

• Suggested Training
  • LSD on skis
  • 2 to 3hrs