This Week…At a Glance

Ski striding on Tuesday, SK Technique before strength on Thursday, and the TT’s on Saturday (NOTE: Saturday and NOT Sunday). And remember: the rollerski race on Sunday Oct 1.

Check your TP for training the specifics this week.

Important Dates Coming up…

• • Rollerski TT – 2 x 5km at NE Bike Trail – Saturday Aug 26
  • Annual 6 Hour Distance Challenge – Saturday September 2
  • ENSC Fall/Winter Programs Start Up – Saturday September 9
  • Rollerski TT – 5km or 10km – Saturday Sept 16
  • ENSC Annual Capilano Fun Run – Saturday Sept 23
  • Fall Colours Rollerski Race – NE Bike Path – Sunday Oct 1
  • Hinton/Jasper Fall Camp – October 6-8
  • Frozen Thunder – October 27 to 29

This week:

Monday – Zoom Strength w/Carl

Tuesday – Goldbar Park

Wednesday – Middle to Long Distance  

Thursday – SK Technique by the Walterdale Bridge and Carl Strength 

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

Saturday – CL and SK 2 x 5km TT RS at NE Bike Path

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

The Details:

Monday August 21: 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 22:

• When: 6:30 pm to 8:00 pm (Sherwood Park)
  • What: The Famous “Ladder Workout” 
    • Warm Up: 20min: 10min Z1, 5min Mobility/Activation, 
    • Work out: 
      • Ladder Workout w/poles.
    • Technique: On Foot.

Wednesday August 23: Medium 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 24: SK Technique and Carl Strength

• 6:30 to 8:00 pm
  • Work out: 
    • SK RS Technique followed by Strength by Carl
  • Where: Kinsmen Sports Centre

Friday August 25:

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

Saturday August 26: “2 x 5km TT”

• Where:  Capilano. Click HERE for location and directions
• When: 10:00 am to 12 Noon
• What: Short TT’s
  • Warm Up – Your usual warm-UP
    • • You are practicing “The Process”
        • When to arrive
        • When to start you your warm-up
        • Know what you are doing for the warm-up
        • Know the course
        • Etc.
    • Work out: 
      • 5km TT – Classic 
        • Start at 10:45 am 
        • 30 s interval start
      • Reflect on first TT as you head back to the Start. Grab a drink, change to SK, do a short warm-up and get ready to race!
      • 5 km TT -Skate
        • Start at 11:30 am 
        • 30 s interval start
• Technique: CL AND SK RS
• Bring: Both CL and SK RS

Sunday August 27:

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