Coming UP…

Yes…Covid is Here for a While Longer, For SURE!!: 

• Covid hasn’t gone away. We need to keep doing the following:
• Maintain 2m distance as much as possible
• Wash hands often
• Do not share equipment
• Stay home if feeling sick or have COVID like symptoms

This Week…

• Monday
  • Climbing at BlocsClimbing Gym
  • Zoom Strength w/Carl
• Tuesday – Group Training – “Long RS Intensity (Threshold)” – Goldbar
• Wednesday
  • Morning Technique – Kinsmen
  • Own training – go medium length but go easy
• Thursday 
  • Coordination and Drills
  • In-person Strength Training W/Carl
• Friday – Rest or Active Rest
• Saturday –”To Your Stations” – Gallagher Hill
• Sunday – Go loooong with LOW HR!

Monday August 9:

Climbing at BlocsClimbing Gym

• 9:00 am to 10:30
• Click HERE for location and directions

Zoom Strength W/Carl

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

Tuesday August 10: Intensity – NOTE: It may be hot!!

Who: Summer Program 

Where: Goldbar – Main Parking Lot

Time: 6:30 – 8:00 pm

What: Longish Intervals

• Warm Up: 20min
• 5-10min Z1, 10min Mobility/Activation, 5min of Accelerations
• Work out:
• Z5: 6 x 8s w/52s R
• Z4 (Race Pace) 4-6 x 5min w/3min R on slight steady uphill grade 20min Cool down
• We will be going over to Capilano to do the RS intensity.
• RPE of 6-7
• Technique:
  • Rollerski – SK or Classic (You choose)
• Bring: RS Stuff

Wednesday August 11: Medium Day

• Morning Technique
  • Kinsmen at 7:00 am

• On Your Own:
• 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 August 12: Strength and COORDINATION 

• Who: Summer Program Participants
• What: Coordination Drills AND Strength W/Carl
• When: 
• 6:30 to 7:00 Coordination Drills 
• Strength w/Carl

• Where:  Kinsmen Park (Behind the tennis courts)
• Technique:

• Strength Stuff
• Bring: Purpose to “Be” there…and running shoes!

Friday August 13:

• 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 August 14: Adult RS at Kinsmen and the Rest at Gallagher Hill

ADULT Rollerski Group

• Where: Meet at “Kinsmen” click HEREfor directions and location
• Time: 8:00 am to 9:30 am (Note the time!!) 
• What: 
  • SK Technique and a bit of a ski by the beautiful Walterdale Bridgel!!
• Technique and Bring:
• SK RS stuff

Summer Program

• “To Your Stations”
• Where: Meet at “Gallagher Hill” Meet by the outdoor rink
• Time: 10:00 am to 12 noon am (Note the time!! BUT we may move up the time if still HOT!!
• What: 
  • 20-30 min Warm UP – includes Activation and Mobility
  • Include 8-10 x 10s sprints/accelerations
  • Workout:
    • After the Warm-Up:
    • 4 Stations @ 20min/station
      • Different Work at each station
  • 7 to 9 on RPE
• Technique and Bring:

• On Foot so bring running shoes and striding poles.
• Prepare: Bring a positive mindset!!.

Sunday August 15: LOOOONG Day

• Consider doing something slow and long. 2.5 – 3.5 hrs at Z1 (conversational pace – 3 to 4 on the RPE scale)