Summer Training: August 1 to 7

Hello All

Seven (7) more sleeps until we go to the Haig!!! As such this is a “down” or prep week where we simply won’t do too much, or anything too strenuously…you’ll have enough on your plates whilst at 2600 m above sea level!! Details for the Camp will be sent to you in a few days (such as daily routines etc).

This coming week looks to be on the cool side and perhaps even wet (read: rain), but we’ve encountered that before and won’t let that dampen our spirits 😁😁. See you tomorrow at Gallagher 😊

Coming UP… 

  • Not coming up, BUT August is already HERE!! 😳
  • Haig Glacier Camp – August 9-16th
  • 6-Hour RS Distance Challenge – Saturday September 3
  • First day of Fall Training – Saturday September 10

This Week…At a Glance

Monday – Zoom Strength w/Carl

Tuesday – Gallagher Park (By the outdoor rink) – “Fartlek” on foot

Wednesday – Go medium length but go easy

Thursday – Kinsmen – Technique and Strength Training

Friday – Active Rest Day

Saturday – Grandview Heights – SK RS – Fartlek

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

The Details:

Monday August 1: Online Strength

Zoom Strength W/Carl

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

Tuesday August 2: Intensity on Foot

  • Where: Gallagher Park (By the Outdoor Rink Park
  • Time: 6:30 – 8:00 pm
  • What: “Fartlek”
  • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, Synchro A-B-C’s etc.
  • Work out: 
    • 30-45 min of “Fartlek”
    • Zone 2-3
    • RPE at 5-7.      
    • Technique: On Foot – Bring striding poles

Wednesday August 3: 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 August 4: 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 August 5: 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 August 6: Long Intervals and Technique

  • Where: Grandview Heights – Click HERE for Location and Directions
  • Time: 9:00 am to 11:00 am – NOTE the TIME!!
  • What: Skate RS. 
    • Warm Up: 20min (Include all 5 Zones and Activation/Mobility)
    • Fartlek w/some accelerations
    • 30-45 min
    • Easy skiing w/technique emphasis
  • Technique: Skate rollerskiing

Sunday August 7: 

  • 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!!