Summer Training: June 13 to 19

Following is what we are up to this week. Note that it is supposed to get very wet early to mid week. We may have to alter or modify our training as a result. Stay tuned.

Coming UP… 

  • Training “gets wet” this week. We may be wading through puddles and practicing getting used to training while raining!
  • Classic 5km TT – NE Bike Path

This Week…At a Glance

Monday – Zoom Strength w/Carl

Tuesday – Hawrelak (park by the pedestrian bridge)

Wednesday – Go medium length but go easy

Thursday – Kinsmen – Technique and Strength Training

Friday – Active Rest Day

Saturday – NE Bike Path. Park at the Middle/Start of TT

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

The Details:

Monday June 13: Online Strength

Zoom Strength W/Carl

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

Tuesday June 14: 

  • Where: Hawrelak Park (Closest to the pedestrian bridge). Click HERE for directions
  • Time: 6:30 – 8:00 pm
  • What: Ski Striding “The Ladder”
  • Warm Up: 20min: 5-10min Z1, 10min Mobility/Activation, 5min of Accelerations (5×10 sec accelerations with 50 sec easy recovery
  • Work out: 
    • 50 Strides up/25 strides down to the top, followed by 50 strides down/25 strides up back to the bottom.
    • Times workout – 25 to 40 minutes (Aged dependent)
    • Zone 3
    • RPE of 6-7

      Technique: On Foot – Bring striding poles

Wednesday June 15: Medium Day

On Your Own:

  • Distance/Recovery Training Day
  • RS/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 16


  • Where: Kinsmen Park – park near the tennis courts
  • Who: Thursday Group
  • Time: 6:30 pm to 8:00 pm (Some choose to come for 6:00 pm)
  • What:  Coordination drills, and strength on RS plus  Carl Strength
    • Warm Up: 10min:  Ski to East of Walterdale Bike path
    • Work out: Technique followed by Strength w/Carl
    • When: 6:30-8:00 pm (Some choose to come for 6:00 pm)
  • Technique: CL RS (if you have them, SK if not) and then running shoes

Friday June 17: 

  • 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 18:

  • Where: NE Bike Path – Click HERE for Location and Directions
  • Time: 9:00 am to 11:00 noon – NOTE the TIME!!!
  • What: Classic TT – NE Bike Path
    • Start at 9:30
    • 30 s Interval Starts
    • 5km Distance
  • Warm Up: 20-25 min Warm UP (Include all 5 Zones)
  • Technique: CLASSIC rollerskiing

Sunday June 19: 

  • 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!!