Coming UP:

• Adult Roller Ski Group – Saturday at Government House
• Group Training
  • Monday – Zoom Strength @9:00 am (Youth)
  • Monday – Zoom Strength @7:00 pm (All)
  • Tuesday at Capilano – Intensity
    • Youth – Roller Ski Skate
    • Adults – Running
  • Thursday at Government House – Strength and Coordination
  • Saturday at Government House – Running Intensity

Monday June 15 :

• Strength Training
  • Zoom Strength AM
    • When: 9:00 am
    • Where: Your Home
    • What: Strength Test #2
    • To join Zoom Meeting click HERE
  • Zoom Strength PM
    • When: 7:00 pm
    • Where: Your Home
    • What: Fundamentals of ENSC Strength Training
    • To join Zoom Meeting click HERE

Tuesday June 16:

• Who: Summer Program
• Where: Capilano
• Time: 6:30 pm to 8:00
• What: SK Threshold Intervals
  • Warm Up: 20min (To include Activation and Mobility)
  • 3-4 x (4 x 3min Z4 w/2min R)
• Bring: SK Roller Ski equipment and a change of warm clothes

• Who: WMC 2021
• Where: Capilano
• Time: 6:30 pm to 8:00
• What: Fartlek
  • Warm Up: 20min (To include Activation and Mobility)
  • Fartlek – 30-40min (Fartlek means to play with speed). After a warm up you will go fast when “feel the urge” and then slow down. Go again when you feel sufficiently rested. Vary the length and duration of the efforts and the rest.
• Bring: Running shoes and a change of warm clothes

Wednesday June 17:

• Distance/Recovery Ski/Training Day
  • Ski/Run/Ride 1.5 to 2 hrs at Z1 depending on your Training Plan

Thursday June 18:

• Who: Summer Program
• Where: Government House
• When: 6:30 to 8:00
• What: Mobilization and Coordination/Strength Training w/Carl
• Technique: Running Shoes
• Bring: Appropriate training equipment and WARM change of clothes for after

Friday June 19:

• Active Rest Day
  • Complete rest – (NO training) or active/recovery training.
    • I.E. go for a walk or bike ride but keep it very, very easy.

Saturday June 20:

• Adult Roller Ski Group
  • Where: Government House – Back parking lot
  • Time: 8:30 am to 9:45
  • What: CLASSIC Roller Skiing
  • Bring: CL Roller ski equipment and any other appropriate training equipment and a change of warm clothes. And remember your helmet!!
• Summer Program/MWC 2021
  • Where: Kinsmen Park – BAck parking lot
  • Time: 10:00 am to 12 Noon
  • What: Running Intensity @Threshold
    • Warm UP (15-20 min)
    • Long/Short Pyramid
    • 2-3 x (1min/15s, 2min/30s, 3min 45s, 4min/60s)
    • Cool Down
    • Core Strength Routine – Bring Ankle Bands
• Bring: Running shoes, drinkbelt and a change of clothes.

Sunday June 21:

• 1.5 to 2.5 hrs LSD (Refer to your Training Plans)
• Add 4-6 sprints of 10-15 seconds after 30-40min. Ensure you have 2-3 min active, slow movement between efforts.