Week #34 of 2018-19

Week #15 of Fall/Winter Program

• NOTE: Saturday December 22 is the last day of formal training before the Holidays! And we start up again on Saturday January 5 2019.

Coming Up:

• Last day of training before the Holidays – December 22, 2018
  • Pot Luck Christmas Goodies Day (Bring a goodie to share)
• All Club Open Technique Day – Thursday December 27 (SWC)
• Troll in the Park – January 1 starting at NOON (Goldbar/Capilano)

Monday December 17:

• 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 18:

• 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 19:

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

Thursday December 20:

• 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 21:

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

Saturday December 22: Last Day of Formal Training before the Holidays

• Pot Luck Goodies/Dessert
• 11:30 to 12 noon
  • Bring a baked good to share
    • Ulf will bring Norwegian Julegrøt 😀 Click HERE to find out what Julegrøt is.
• Training
  • When: 10:00am to 11:30
  • Where: Goldbar 
  • Intensity
    • Technique – CLASSIC skiing
    • WarmUp – include activation and mobility
    • Include sprints
      • 10 x10s w/50s R
    • Coach Driven Intensity Training at Zone4 (HIIT)
    • Core strength routine
    • Cool down

Sunday December 16:

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