Coming UP…
- 3 weeks of adhering to the New Restrictions – Week #2
- No update on whether the restrictions will last longer
- So, No formal or group training
- Ulf to post suggested training one week at a time
- Skate Rollerski Rental
- If this weeks Suggested Training looks familiar it is because it is basically the same as last week. And next week will likely be very similar also.
This Week…
- Monday
- Zoom Strength w/Carl
- Tuesday – On your own – think intensity
- Wednesday – Own training – go medium length but go easy
- Thursday
- Zoom Strength w/Carl
- Friday – Rest or Active Rest
- Saturday – Creatively training on your own – but think intensity
- Sunday – Go loooong and slow!
Monday May 17
- Zoom Strength W/Carl
- Please register w/Carl to participate
- Click HERE to contact Carl directly
Tuesday May 18: Intensity
- Who: Summer Program
- Where: Your decision!
- Choose “flat-ish terrain” – focus more on speed
- Time: That best suits you.
- Total time “at intensity” (no more than Z3) is 25-35 min. RPE of 7-7.5
- What:
- Warm Up – We met twice this spring and focused on the warmup. Please continue this. Make sure you ALWAYS do a thorough and thoughtful warmup before going hard.
- Warmup to include all 5 training zones (start w/Z1 and move through each one)
- Follow up w/sprints and slow accelerations
- Intensity workout – Fartlek
- This week and next we will stick to Fartlek Intensity
- Vary the length and duration of harder efforts
- The recovery phase should be when you feel you are sufficiently “recovered” to go again.
- You want to feel somewhat fresh when doing these, even when done, so DO NOT “bury yourself”.
- Rather, go at a “comfortably hard pace”, meaning you have a gear or two to spare.
- Duration can be anywhere from 30 s to 3-4 minutes…
- It’s a train as you feel, “play with your speed”
- This week and next we will stick to Fartlek Intensity
- Technique:
- I would suggest running, but this can be done on rollerskis, or the bike (road or MTB) as well
- Bring: Your rollerskis if you are going to rollerski 😁!
- Warm Up – We met twice this spring and focused on the warmup. Please continue this. Make sure you ALWAYS do a thorough and thoughtful warmup before going hard.
Wednesday May 19: Medium Day
- Distance/Recovery Ski/Training Day
- Ski/Run/Ride 1.5 to 2 hrs at Z1 depending on your Training Plan and how the body feels!!! RPE of 3-5
Thursday May 20: Strength and COORDINATION
- Who: Summer Program Participants
- Zoom Strength W/Carl
- 6:30 to 7:30
- NOTE: The intensity and purpose of Thursday Night Strength will be dialled up somewhat from Monday night.
- Please register w/Carl to participate
- Click HERE to contact Carl directly
- Technique:
- Strength Stuff
- Bring: Bring a sense of purpose!
Friday May 21:
- Active Rest Day
- Complete rest – (NO training) or active/recovery training.
- I.E. go for a walk or light run or rollerski, but keep it very, very light.
Saturday May 22:
- Who: Summer Program
- Where: Your decision!
- Choose more varied/different terrain from Tuesday (slightly hilly).
- Time: That best suits you.
- Total time “at intensity” (no more than Z3) is 25-35 min. RPE of 7-7.5
- What:
- Warm Up – We met twice this spring and focused on the warmup. Please continue this. Make sure you ALWAYS do a thorough and thoughtful warmup before going hard.
- Warmup to include all 5 training zones (start w/Z1 and move through each one)
- Follow up w/sprints and slow accelerations
- Intensity workout – Fartlek
- This week and next we will stick to Fartlek Intensity
- Vary the length and duration of harder efforts
- The recovery phase should be when you feel you are sufficiently “recovered” to go again.
- You want to feel somewhat fresh when doing these, even when done, so DO NOT “bury yourself”.
- Rather, go at a “comfortably hard pace”, meaning you have a gear or two to spare.
- Duration can be anywhere from 30 s to 3-4 minutes…
- It’s a train as you feel, “play with your speed”
- This week and next we will stick to Fartlek Intensity
- Technique:
- I would suggest do something different from Tuesday. If you ran on Tuesday, then think MTB or something else, on Saturday. But running is ok too.
- Bring: A sense of purpose to this training. Think about why you are doing this training. Focus and think about what you will be doing!!!
- Warm Up – We met twice this spring and focused on the warmup. Please continue this. Make sure you ALWAYS do a thorough and thoughtful warmup before going hard.
Sunday May 23:
- Consider doing something slow and long. 2-2.5 hrs at Z1 (conversational pace – 3 to 4 on the RPE scale)
