Summer Training: July 4 to 10

School’s out for the summer!! And this means more time to train!! But seriously, this is indeed true and I will challenge you to use your free time to train as much as possible and reasonably, while you have the time. Summer is when you “bank” training hours (mostly volume and base training) that you won’t be able to do once you are back in school. 

Since we are focusing on volume this summer, we have to be careful not to “over do it”. Doing hard intensity will get us race ready and will do so quickly! Since we are not racing until the end of November at the earliest and in January in earnest, we don’t have to be race ready at the end of the summer. But we have to be ready to train hard then so that we will be race ready once the ski season is here for real! Hence lots of the right kind of volume mixed in with the right level of intensity (at the right time) will do that for us.

On a related note, there are a couple of really good ways to overtrain. One is to do too much intense training (not balancing high intensity with low intensity) and another is to do a lot of intensity AND a lot of volume. As such, we won’t be digging into the “red zone” much this summer. Our intensity will mostly be just below race pace, with only periodically crossing that oxygen debt line. 

That’s not to say you don’t “cross the line” when doing time trials and local fun races (like running, cycling, triathlons etc), but at our ENSC training sessions we will focus most of these at below threshold so that you can focus on effective execution and control of movements (good technique).

Coming UP… 

  • This is becoming a thing; training may be wet again this week…but we’ll take one day at a time. 
  • Tuesday  looks to be a really wet day so we will go to Hawrelak and stay on the flats. 
  • Some focussed SKATE Rollerskiing – Saturday. We WON’T be doing a TT!
  • Hinton Camp – July 17 to 22 (In Hinton)

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 – NE Bike Path (We’ll try it again!)

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

The Details:

Monday July 4: Online Strength

Zoom Strength W/Carl

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

Tuesday July 5: Intensity on Foot

  • Where: Hawrelak Park
  • Time: 6:30 – 8:00 pm
  • What: Long Intervals
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, Synchro A-B-C’s etc.
  • Work out: 
    • 6-8 x 5min w/4min Recovery
    • Zone 3
    • RPE at 6-7.      
    • Technique: On Foot – Bring striding poles

Wednesday July 6: 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 July 7: Strength and COORDINATION

  • Where: Kinsmen Park – park near the tennis courts. Click HERE
  • 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: SK RS and then running shoes

Friday July 8: 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 July 9: Long Intervals

  • Where: Kinsmen Park
  • Time: 9:00 am to 11:00 am – NOTE the TIME!!!
  • What: Skate – 1km slight-up hill Repeats x 10-15
  • Warm Up: 20min (Include all 5 Zones and Activation/Mobility)
  • Technique: Skate rollerskiing

Sunday July 10: 

  • 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!!