This Week…At a Glance

Summer Training This Week: May 20 to May 26

Training Sites This Week: The following are our training sites:

• • Monday – Zoom Strength w/Carl
  • Tuesday – NE Bike Path
  • Thursday – Kinsmen Park (Meet by the tennis courts)
  • Saturday – Gallagher Hill

Important Dates Coming up…

• • Sunday June 2 – 2 x 5km TT’s (1 CL and 1 SK) – NE Bike path

This week:

Monday – Zoom Strength w/Carl

Tuesday – NE Bike Path – Click HERE for location and directions

Wednesday – Middle to Long Distance Z1

Thursday – Technique on RS and strength w/Carl!! – Walterdale Bridge/Kinsmen Pk.

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

Saturday – Gallagher Hill – “To Your Stations” (Bring striding Poles)

Sunday – Distance Training

The Details:

Monday May 20: 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 May 21: 

• Where: NE Bike Path – Click HERE for location and directions
• What: CL rollers
• Training Starts: 6:30 to 8:00 pm
  • CL Ski- Usual Warm-up
    • Include 10 x 10s Sprints w/50s Active Rest
  • Intensity w/a Technique Focus
    • Sprints and Fartlek
    • Technique work to reflect what we (talk to Ulf) feel needs to be worked on (very individual)
• Bring:  
  • Drink belt (just in case)
    • Pack a Backpack with warm and dry clothes

Wednesday May 22: Medium to Long Day

• Long Distance Ski or Bike Ride or Run
  • Up to 1.5 to 2 hours
  • Training Zone: 1 to 2
  • RPE: 3-5
  • Bring food and drink!

Thursday May 23:

• Where:  Kinsmen Park – Click HERE for location and directions
• What: Strength and Technique on RS plus Strength w/Carl
• When: 6:30 to 8:00 pm 
• Work out: 
  • • CLASSIC Ski
    • Technique Focus with emphasis on skiing on ONE ski, balance and being comfortable on the one skis.

Friday May 24:

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

Saturday May 25:  “To Your Stations”

• Where:  Gallagher Hill – click HERE for location (by the portable toilet)
• When: 10:00 to 12 noon
• What: To Your Stations
  • Warm Up Routine.
  • Workout: 5 Stations
    • After the warm up, 15 minutes at five different stations 
    • #1 – Short loops plus some strength
    • #2 – Continuous ski striding
    • #3 – Double poling on the grass
    • #4 – The Ladder (Yes, again)
    • #5 – Some Plyos
  • Technique: On Foot but bring striding poles.
• Bring: Striding Poles, Drink Belt, and a change of clothes (you never know)

Sunday May 26:

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

• 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).
  • From 2 to 3.5 hours
• Technique: You choose
• Bring: 
  • Extra food and drink