Summer Training This Week: July 31 to August 6

This Week…At a Glance

This week will be a bit different. And I can understand if not all can make, especially, Thursday’s training. We are hoping to do a classic and skate roller skis time trail on Thursday morning (before it gets too hot) at the NE Bikepath – we’ve had them here before. Hopefully this gives everyone plenty of notice to get in touch with those of you with cars in order to carpool (if people don’t have rides to get out there).

This is what’s to come this week:

Monday – Zoom Strength w/Carl

Tuesday – Intensity Training at Carl’s Studio (Sherwood Park)

Wednesday – Middle to Long Distance  

Thursday – am – Rollerski TT at NE Bike path (2 x 5km TT’s)

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

Saturday – am – Gallagher Hill – Ski Striding Potpourri 

Sunday – Long bike, run, or rollerski (or combination of these)

The Details:

Monday July 31: Online Strength

  • Pm – Zoom Strength W/Carl
    • Please register w/Carl to participate
    • Click HERE to contact Carl directly
    • When: 6:30 to 7:30 pm

Tuesday August 1:

  • When: 6:30 pm to 8:00 pm
    • Carl’s Torture Chamber (Sherwood Park) Click HERE for directions and locations
    • Time: 6:30 – 8:00 pm
    • What: Strength and Agility by/Carl
      • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
      • Work out: 
        • Technique: On Foot

Wednesday August 2: Medium Day to Long Day

  • Long Distance Roller Ski or Bike Ride or Run
    • 2 hours
    • Training Zone: 1 to 2
    • RPE: 3-5
    • Bring food and drink!

Thursday August 3: NOTE: Rollerski TT’s (Classic and Skate)

  • 9:00 am to 11:00 am
    • Work out: 
      • 2 x 5km TT’s – 1 CL and 1 SK
      • First TT at 9:30 am
      • Second TT after skiing back to the START, change to SK and go right after.
    • Where: NE Bike Path. Meet at 17th Street (Click HERE for location and directions)
    • NOTE: NO Strength w/Carl on Thursday evening.

Friday August 4:

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

Saturday August 5: Ski Striding Potpourri

  • Where:  Gallagher Hill (meet by the skating rink)
  • When: 10:00 am to 12 Noon
  • What: 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
        • 5 Stations of Ski Striding
      • Cool Down (20 min)
  • Technique: Ski Striding
  • Bring: Running shoes and striding poles

Sunday August 6:

Looong Distance (Bike, run, or rollerski, or any combination thereof)

  • 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: You choose
  • Bring: 
    • Extra food and drink