Hello All
We are starting Week #3 of the “New Restrictions”. Hopefully this will be the last and there won’t be an extension. BUt let us be prepared if there will be an extension and continue our own training; it won’t be long now before we can train as a group again. As such we will not be meeting as a group (maybe next week) but following is the Suggested Training for the week. 

I have met with almost all of you at this point and we have talked about Training Zones. I trust you all have a better understanding of what this means, but I also know that since most have not determined your max HR it is difficult to pin down your exact zones. This will be a process, and as I mentioned to (most of) you, we will be “defining” your zones once we get back to group training. In the meantime do your “best guess” and try to “feel” so you will “know” what especially Z1 and Z3 (threshold) feels like.

Coming UP…

• The 3 weeks of adhering to the New Restrictions is almost up – Week #3
  • However, no update on whether the restrictions will last longer
  • So, No formal or group training this week.
  • Below is the suggested training for this week
• If this week’s Suggested Training looks familiar it is because it is basically the same as last week. This will be the last week of Fartlek Training.

This Week…

• Monday
  • Zoom Strength w/Carl
• Tuesday – On your own – think Fartlek 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 Fartlek intensity (again)
• Sunday – Go loooong and slow!

Monday May 24

• Zoom Strength W/Carl
  • Please register w/Carl to participate
  • Click HERE to contact Carl directly

Tuesday May 25: Intensity

• Who: Summer Program 
• Where: Your decision!
  • Choose “flat-ish terrain” – focus mostly on speed. Feel light and try to move efficiently and effectively
• 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 – Focus on a good warmup. Don’t skimp on 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/slow to fast 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”
  • 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!

Wednesday May 26: 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 27: 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 28:

• 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 29:

• 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 – AgainALWAYS do a thorough and thoughtful warmup before going hard., the warm up is so important!! Don’t take shortcuts with your warm up.
    • 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”
  • Technique:
    • I would suggest you do something different from Tuesday. If you ran on Tuesday, then think MTB or rollerski, 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!!!

Sunday May 30:

• Consider doing something slow and long. 2-2.5 hrs at Z1 (conversational pace – 3 to 4 on the RPE scale)