Training This Week: September 28 to October 4

  • Monday
    • Youth Racers – Technique – Kinsmen Fitness Centre
  • Tuesday at Hawrelak
    • All Program Groups
  • Thursday at Kinsmen Fitness Centre
    • Adults – Drills/Technique on Roller Skis
    • Strength Training – meet by the tennis court
  • Saturday
    • All Programs – Meet at Goldbar – Annual Capilano Fun Run/TT

Monday September 28:

  • Youth Racers
    • CLASSIC RS at Kinsmen
    • 6:00 pm
  • Zoom Strength PM

Tuesday September 29:

  • Who: All Programs 😀
  • Where: Hawrelak Park – Meet at parking lot by pedestrian bridge
  • Time: 6:30 pm to 8:00
  • What:
    • All Groups
      • Coach Directed Intensity
        • Warm Up (5/5/5 and to include activation and mobility)
        • Sprints
        • Intensity workout
        • Game 😀?
    • Bring: Check w/Coach, but include a drink belt, and a change of clothes (at least a dry shirt). It tends to get cool once the sun sets

Wednesday September 30:

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

Thursday October 1:

  • Who: Thursday Drills/Technique and Strength Group
  • Where: Kinsmen Park (By the tennis Courts)
  • When: 6:30 to 8:00
  • What: Mobilization and Coordination/Strength Training w/Carl
  • Technique: Roller Skis for Some and Running Shoes for Others
  • Bring: Appropriate training equipment and a change of clothes for after

Friday October 2:

  • 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 October 3:

  • Acclimation Training is DONE. We are in FULL Training Mode Now 😀
    • Who: All Groups
    • Where: Goldbar/Capilano – Click HERE for directions and location
    • Time: 10:00 am to 12 Noon
    • What: Capilano Annual ENSC TT/Fun Run 😀
      • Fun Run Starts at 10:30 at Capilano
        • 10km at 10:30
        • 5km at 10:35
        • 2.5 km at 10:40
      • Distances:
        • 2.5km, 5km, 10km
        • Order of Start
          • 10km, 5km, 2.5km
      • Staggered Starts:
        • We will start in Physically Distanced Groups of 5
        • 30s Interval between starts
      • Practicing the Process: We want to “practice the process” of racing. It’s during time trials (TT) and “practice races” that we “can make mistakes”…meaning we can experiment with things like, when we eat before the event, when we start our warm up, what kind of warm up we do, practice pacing or other strategy, etc. This way you are more prepared when we do enter a “real” race. Here are some things to consider before the event:
        • Get a good night’s rest, 
        • Know when to get up and have breakfast based on when the TT starts, 
        • Eat something that is easily digested
        • Know when and where the TT starts, 
        • Know when you need to arrive at the site for the warm up, 
        • Know your warm-up, 
        • Have a strategy for your event – the start, pacing, etc
        • Be at the start on time
        • Know the course
        • Race/compete well
        • Do a proper cool down
        • Bring with you post-event nourishment
        • Do post-event reflection
  • Bring: Running Shoes, a change of clothes, and some post-event food and drink.

Sunday October 4:

  • 1 to 2 hrs Long Slow Distance – LSD (Refer to your Training Plans)
  • Add 4-6 sprints of 10-15 seconds after 30-40min. Spread these out over the course of the workout.