Coming UP:

• Registration for Fall Programs is NOW OPEN!! Go to Zone4 to register!!
• NOTE: There will be NO formal training this Tuesday and Thursday
• BUT There will be some optional “Drop-In Training” during this time
• Fall Programs start on Saturday September 12
• Group Training
  • Monday AM – Youth Technique
  • Monday PM – NO Adult Zoom Strength
  • Drop-In Training – Tuesday at Hawrelak
    • Open to All
  • Strength Training – Thursday at Kinsmen Fitness Centre – meet by the tennis court
  • Saturday
    • First Day of Fall/Winter Programs – Meet at Goldbar

Monday September 7:

• Youth
  • CLASSIC RS at Kinsmen
  • 9:00 am to 10:30
• Zoom Strength PM
  • CANCELLED

Tuesday September 8:

• Who: Drop-In Transition Week 😀
• Where: Hawrelak Park – Meet at parking lot pedestrian bridge
• Time: 6:30 pm to 8:00
• What:
  • Drop-In Training (All Groups)
    • Warm Up (20-25 min to include activation)
    • 10x10s Sprints
    • SK Roller Skiing
      • Fartlek w/1-SK and 2-SK
  • Bring: SK RS equipment

Wednesday September 9:

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

Thursday September 10:

• Who: Drop-In Transition Week
• Where: Kinsmen Park (By the tennis Courts)
• When: 6:30 to 8:00
• What: Mobilization and Coordination/Strength Training w/Carl
  • Kenyan Foot Dance etc.
• Technique: Running Shoes
• Bring: Appropriate training equipment and a change of clothes for after

Friday September 11:

• 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 September 12:

• FIRST DAY of Fall/Winter Programs
  • Who: All Groups
  • Where: Goldbar Park – meet outside of Goldbar Pavilion
  • Time: 10:00 am to 12 Noon
  • What: Introduction to Fall/Winter Program
    • Introduction of Coaches and XC Coordinators
    • Go into Groups
      • COVID-19 Expectations
      • Some Activity – Come prepared to be active 😀
  • Bring: Running Shoes and Striding Poles (if you have them)

Sunday September 13:

• 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.