Coming UP… 

• First ENSC Training Camp – Local Camp on Saturday June 4 (NE Bike path from 9:00 am to 1:00 pm – Details below)

This Week…At a Glance

Monday – Zoom Strength w/Carl

Tuesday – Hawrelak Park

Wednesday – Go medium length but go easy

Thursday – Kinsmen – Technique and Strength Training

Friday – Active Rest Day

Saturday – Local Roller Ski Camp – NE Bike Path

Sunday – Long “Fast” Distance – but in Zone 1

The Details:

Monday May 30: Online Strength

Zoom Strength W/Carl

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

Tuesday May 31: 

• Where: Kinsmen Park
• Time: 6:30 – 8:00 pm
• What: Fartlek and Running Drills
• Warm Up: 20min: 5-10min Z1, 10min Mobility/Activation, 5min of Accelerations (5×10 sec accelerations with 50 sec easy recovery
• Work out: Perfecting the Warm-up
  • Routines, routines
  • Some striding – intro to skate striding
  • Farlek running – 25 to 40 min
  • RPE of 6-8

      Technique: On Foot – Bring striding poles

Wednesday June 1: Medium Day

On Your Own:

• Distance/Recovery Training Day
• RSki/Run/Ride 1.5 to 2 hrs at Z1 depending on your Training Plan and how the body feels!!! 
• RPE of 3-5

Thursday June 2

Strength and COORDINATION

• Where: Kinsmen Park – park near the tennis courts
• Who: Thursday Group
• Time: 6:30 pm to 8:00 pm
• What:  Coordination drills, and strength on RS
  • Warm Up: 20min:  5-10min Z1, 10min Mobility/Activation, 5min of Accelerations
  • Work out: Technique followed by Strength w/Carl
  • When: 6:30-8:00 pm
• Technique: SK RS and then running shoes

Friday June 3: 

• Active Rest Day 
• Complete rest – (NO training) or active/recovery training.
• I.E.  go for a walk or light run or ski, but keep it very, very light and short.

Saturday June 4:

• Where: NE Bike Path
  • Meet at the “mid-point” of the NE Bike Path. Click HERE for location and directions
  • This will be our “headquarters” and we’ll have a tent there
• Time: 09:00 am to 13:00 
• What: Rollerski Camp
  • You are responsible for your own warm-up
  • 5 km SK TT 
  • Start at 09:30
  • 30s intervals
  • Cooldown
  • View video from TT
  • Work on technique based on video feedback
  • Change to classic 
  • Work on some basic classic technique
  • Finish with a short ski
• Warm Up: You are responsible for your own warm-up
• Technique: SKATE and CLASSIC rollerskiing

Sunday June 5: 

• Long, controlled Distance
• Consider doing something slow, in control, and long. 2 to 3 hrs at Zone1 (conversational pace – 3 to 4 on the RPE scale). Think about going fast while still staying in Zone1!!