Coming Up:

• We are at Hawrelak Park on Tuesday and Thursday.
• On Saturday we will be at Rundle Park (across the pedestrian bridge from Goldbar)
• Adult Roller Skiers are also at Rundle Park (Click HERE for directions)

Monday June 24:

• Strength Training
  • Strength Training

Tuesday June 25: 

• Who: Summer Program
• Where: Hawrelak Park
• When: 6:30 – 8:00 pm
• What: 
  • Training:
    • Technique: Running
    • Warm-Up – Include Mobility and Activation Routine
    • Speed/Spenst – 10 x 8s Z5/52s Z1
    • Intensity: Running – 3-6 x 5min (Ski Striding @Z4) w/2min R
  • Bring:
    • Striding poles, Drinkbelt, Change of clothes

Wednesday June 26:

• XC – On Your Own
  • 1.0 to 1.5 hrs run or Roller Ski (This is Z1 , which means “conversation” pace)

Thursday June 27:

• Who: Thursday Group
• Where: Hawrelak Park
• When: 6:30 – 8:00 pm
• What: 
  • Training:
    • Warm-Up Routine – Includes Mobility and Activation Routine
    • Coach Driven Strength, technique, and mobility
  • Technique: Running (on foot) – Combination run and circuit strength training
  • Bring:
    • Striding poles, Drinkbelt, Change of clothes

Friday June 28:

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

Saturday June 29:

• Who: Summer Program
• Where: Rundle Park (Click HERE for directions)
• When: 9:00 am to 11:00 am
• What:  Continuation of Intro to Roller Skiing
  • Training:
    • Technique: CLASSIC Roller Skiing (RS)
    • Warm-Up – Include Mobility and Activation Routine
    • Skate Roller Ski Intensity
      • Speed/Spenst – 10 x 8s Z5/52s Z1 on RS
      • 2-4 x 9min DP/DS @Z4
    • 20min Core Routine
• Bring:
  • CLASSIC roller ski equipment, Striding Poles, Drinkbelt, Change of clothes

• Adult Roller Skiing:
  • Where: Rundle Park (Click HERE for directions)
  • When: 11:30 am to 1:00 pm
  • What:  CLASSIC ski technique work
    • Diagonal Stride (DS) and Double Pole (DP)
  • Bring: Classic Roller Ski equipment, Drinkbelt, Change of clothes

Sunday June 30:

• Suggested Training
• LSD
• 1.5 to 2 to hrs