Coming UP… 

• Training may be wet again this week…but we’ll take one day at a time. 
• Rescheduled Classic 5km TT – NE Bike Path on Saturday

This Week…At a Glance

Monday – Zoom Strength w/CarlTuesday – Gallagher Park (By the outdoor rink)

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 (We’ll try again)

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

The Details:

Monday June 20: Online Strength

Zoom Strength W/Carl

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

Tuesday June 21: 

• Where: Gallagher Hill (Park) (Closest to the outdoor rink). 
• Time: 6:30 – 8:00 pm
• What: “15 Hills” – maybe as many as 30?
• Warm Up: 20min: 5-10min Z1, 10min Mobility/Activation, 5min of Accelerations (5×10 sec accelerations with 50 sec easy recovery
• Work out: 
  • Hill Striding (w/poles) for a continuous specified time. 
  • 35-50 min.
  • The intensity should be a comfortable mid-Zone 3. 
  • In other words stride in control at all times – don’t go “too deep”; you should be able to talk in short sentences if you are striding with anyone. 
  • RPE at 6-7.      
  • Technique: On Foot – Bring striding poles

Wednesday June 22: 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 23:

Strength and COORDINATION

• 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 24: 

• 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 25: Trying the TT AGAIN!

• Where: NE Bike Path – Click HERE for Location and Directions
• Time: 9:00 am to 11:00 am – 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 26: 

• 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!!