“Local Training Camp” Week. 

This week will be a Local Training Camp Week, meaning we are doing something akin to  a staycation; we will be “stay-train-cation”! Many are away at different times, conflicting with each other’s “free days”. As such we will do focussed training here in the Edmonton area this week, and not just our regular Tu, Th, and Saturday, but will plan something for each day this week. Attendance is not mandatory but encouraged, if you can!! I realize that not all have access to rides.

We had talked about going to Elk Island this week, but I heard of two very recent incidents with bisons along the road there and feel it may not be safe for us to rollerski. 

We will stay closer to home.

On Tuesday morning we will head to Carl’s Training Studio. We will go over specific and detailed movements and rationale behind why we train strength the way we do. Also we will have a Training and Nutrition Chat

• • Come with training and nutrition questions for Carl

Monday – Zoom Strength w/Carl

Tuesday – am – Carl’s Training Studio in Sherwood Park

pm – Ski Striding Fartlek (Follow-the-Leader) at Gallagher Hill

Wednesday – Urban Assault – 50 km RS on ENSC Bike paths and roads

Thursday – am – Road ride 

pm – Summer Training at Kinsmen (RS technique followed by Carl

          Strength)

Friday – Active Rest Day – Optional bike ride or brisk walk

Saturday – am – Grandview Heights – SKATE Rollerskiing Intervals

pm – Bike ride or run

Sunday – Classic Rollerski at NE Bike Path (Long – 40 to 60 km)

The Details:

Monday July 10: Online Strength

Zoom Strength W/Carl

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

Tuesday July 11:

• Who: Summer Training Group
• Where: Carl’s Training Studio. Click HERE for location and directions
• Session #1: 9:00 am to 11:00 am 
  • What: Ski specific strength movement patterns
  • Intensity – Zone 2
  • Work out: Various strength moves
  • Training and Nutrition Chat
    • Come with training and nutrition questions for Carl

• Session #2 6:30 pm to 8:00 pm
  • Where: Gallagher Hill Meet by the outdoor rink. Click HERE for location and directions
  • Work out: 
    • Warm-up
    • 20 min 
      • Hit all 5 Zones
      • Include 10 x 8s Sprints
    • 35-45 min of Continuous Fartlek Ski Striding (up and down and across the many hills)
    • Follow-the-Leader format – take turns as leader – 5-10min! 
  • Technique: On Foot w/Striding Poles
  • Bring: Striding Poles!!

Wednesday July 12: Medium Day to Long Day

• Urban Assault
  • Time: 9:00 am to 12:00 noon
  • What: RS Ski (you choose classic or skate – I will skate)
  • Where: Meet at Kinsmen Park (closest to the Walterdale bridge parking lot) Click HERE for location and directions 
  • Distance: 30 to 50 km
  • Training Zone: 1 to 2
  • RPE: 3-5

Thursday July 13:

• Who: Summer Training Group
• Where:
• Session #1: 9:00 am to 11:00 am 
  • What: Road Ride
  • Where: Meet at Fort Edmonton Park Click HERE for location and directions
  • Intensity – Zone 2
  • Work out: LSD ride

• Session #2 6:30 pm to 8:00 pm (Meet at 6:00 pm to RS)
  • Work out: 
  • Where: Kinsmen Park (By the tennis courts) Click HERE for location and directions 
  • Time: 6:30 – 8:00 pm
  • What: Technique on SKATE RS followed by Strength w/Carl
    • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
    • Work out: 
      • Technique: running

Friday July 14:

• • Active Rest Day
  • Walk, RS ski, run, or take the day off.

Saturday July 15.

• Where: Grandview Heights. Click HERE for location and directions
• When: 10:00 am to 12 Noon
• What: Skate Medium Intervals
  • Warm Up – 20 min
    • • Usual Warm up – include activation
      • 6-8 x 8 s Sprints w/52 active recovery
    • Band/Core Activation Work (10-15 min)
    • Work Out
      • 35-45 min of 1-SK and 2-SK on SK Rollerskis
      • w/2min active recovery between
    • Cool Down (20 min)
• Technique: SKATE Roller skis
• Bring: SK RS stuff

Sunday July 16:

• When: 9:00 am to 12 noon
• Where: NE Bike Path – Click HERE for location and directions
• What: LSD Training – (Long “Speedy”, Distance)
  • “Speedy” means try to go fast but still stay in Zone 1/2. Ski, ride, or run efficiently and in control (keep a conversation going) if roller skiing
• Technique: Both – Start with classic and switch after half.
• Bring: 
  • Both classic and skate RS
  • Extra food and drink