Coming Up:

• We are at Edmonton Ski Hill on Tuesday and Kinsmen Sports Centre on Thursday. We will do our third Testing Day on Saturday on Saturday at Goldbar, AND…
• CLASSIC RS time trial on Sunday (Details below).
• Fall Programs Start Saturday September 7
• Coaches Conference Sat Sept 14 and Sun Sept 15 – Drayton Valley
• Hinton Dryland Camp September 20-22

Monday August 26:

• Strength Training
  • As usual

Tuesday August 27:

• Who: Summer Program
  Where: Edmonton Ski Hill
  When: 6:30 to 8:00 pm
  What: 
  • Intensity
    • 3-5 x 8min Obstacle Course w/2min active R between sets
  • Specifics:
    • Warm Up – 20min – include mobility and activation
    • 7x8s Sprints w/52s active R
    • Obstacle Course
      • Timed – various stations to be reached (run to) and completed within the allotted 8minutes
      • 2min active rest in between sets
      • 25 min (13-15 year olds), 30 min (16-17 year olds) 40 min (18+ years) of intensity (depends on who you are)
    • 15min Cool down
  • Bring:
    • STRIDING POLES!!! Drinkbelt, Change of clothes

Wednesday August 28:

• XC – On Your Own
  • 1.0 to 2.0 hrs run or Roller Ski (This is Z1 , which means “conversation” pace)

Thursday August 29:

• Who: Thursday Group
• Where: Kinsmen Sports Centre
• When: 6:30 to 8:00 pm
• What: 
  • Training: – Roller Skiing Technique, Drills and Strength
  • Technique: SKATE
  • Warm Up – 15min – include mobility and activation
    7x8s Sprints w/52s active R (Double Pole and Diagonal Stride)
  • 3-5 x 1-SK up Walterdale Trail Hill – to first switch back
    • Slow, concise, crisp, tight, and deliberate, “muscular” movements
  • 3-5 x Offset up same Hill.

Friday August 30:

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

Saturday August 31:

• Who: Summer Program
• Where: Goldbar
• What: Strength Testing #3
• When: 9:00 am to 11:00 am
• What:
  • 3km Test Run
  • 6 Strength Tests for 60s/60s Rest
    • Push-up
    • Body Saw
    • Sky Jumps
    • Pull Ups
    • Step Ups
    • Dips

• Adult Roller Skiing:
  • When: 11:30 to 1:00
  • Where: Goldbar
  • Technique: SKATE

Sunday September 1: Classic Roller Ski Time Trial

• Classic RS TT
  • DISTANCES:
    • 5km, 7.5km or 10km
  • START:
    • 9:00 am
  • WHERE:
    • Northeast of Edmonton
    • Just east of Anthony Hendey (just past the new bridge on North-East section of Anthony Hendey).
    • On 17 Street (North side of North Saskatchewan river).
    • Click HERE for directions
  • More details to come…