Coming UP:

• Adult Roller Ski Group – Saturday at Kinsmen Rec. Centre
• Group Training
  • Monday – Zoom Strength @9:00 am (Youth)
  • Monday – Zoom Strength @7:00 pm (All)
  • Tuesday at Alfred H Savage Centre/Keilor Rd. – Intensity
    • Youth – Roller Ski Classic
    • Adults – Running
  • Thursday at Government House – back parking lot – Strength and Coordination
  • Saturday at Goldbar/Capilano – 5km Running TT

Monday June 22 :

• Strength Training
  • Zoom Strength AM
    • When: 9:00 am
    • Where: Your Home
    • What: Carl Strength 1B
    • 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 23:

• Who: Summer Program
• Where: Alfred H. Savage Centre. Click HERE for location and directions
• Time: 6:30 pm to 8:00
• What: CL RS Threshold Intervals (Dp and DS)
  • Warm Up: 20min plus Activation and Mobility
  • 5-7 x 4min (From Garbage can to first switchback)
  • Cool Down
• Bring: CL Roller Ski equipment and a change of clothes

• Who: WMC 2021
• Where: Alfred H. Savage Centre. Click HERE for location and directions
• Time: 6:30 pm to 8:00
• What: Medium Intervals
  • Warm Up: 20min (To include Activation and Mobility)
  • 4-5 x 6min (From pavilion to top of hill – walk down Grandview Stairs)
  • Cool down
• Bring: Running shoes and a change of clothes

Wednesday June 24:

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

Thursday June 25:

• 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 a change of clothes for after

Friday June 26:

• 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 27:

• Adult Roller Ski Group
  • Where: Kinsmen Rec. Centre – Parking Lot Closest to Cloverdale Bridge
  • Time: 8:30 am to 9:45
  • What: SKATE Roller Skiing
  • Bring: SK Roller ski equipment and any other appropriate training equipment and a change of clothes. And remember your helmet!!
• Summer Program/MWC 2021
  • Where: Goldbar – Main Parking Lot
  • Time: 10:00 am to 12 Noon
  • What: Running 5km TT at Capilano (First Flakes (FF) Loppet course)
    • Warm UP (15-20 min)
    • 5km TT (2 x FF Loppet course)
    • Cool Down
    • Core Strength Routine – Bring Ankle Bands
  • Bring: Running shoes, drinkbelt and a change of clothes.

Sunday June 28:

• 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.