This Week…At a Glance
Summer Training This Week: June 3 to June 9
Training Sites This Week: The following are our training sites:
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- Monday – Zoom Strength w/Carl
- Tuesday – Gold Bar Park
- Thursday – Kinsmen Park (Meet by the tennis courts)
- Saturday – Gallagher Hill
Important Dates Coming up…
This week:
Monday – Zoom Strength w/Carl
Tuesday – Skate RS at Gold Bar
Wednesday – Middle to Long Distance Z1
Thursday – Technique CL RS and strength w/Carl! – Walterdale Bridge/Kinsmen Pk.
Friday – Active Rest Day – Optional rollerski, bike ride, or brisk walkSaturday – Gallagher Hill running repeats
Sunday – Distance Training
The Details:
Monday June 3: 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 June 4:
- Where: Gold Bar Park – Meet in the parking lot
- What: SK rollerski
- Training Starts: 6:30 to 8:00 pm
- Workout: “The Long Game”
- Usual Warm-up
- Think 5-5-5 and 5
- Include 10 x 10s Sprints w/50s Active Rest
- Specifics:
- 3-6 x Gold Bar Paved trail w/2min active R
- Skate fast BUT in control
- Focus on weight transfer and glide (1-Skate)
- Usual Warm-up
- Bring:
- SK Rollerskis and equipment (don’t forget your helmet)
- Drink belt (just in case)
- Pack a Backpack with warm and dry clothes
Wednesday June 5: 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 June 6:
- 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:
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- CLASSIC Ski
- Technique Focus with emphasis on skiing on ONE ski, balance and being comfortable on the one skis.
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Friday June 7:
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- Active Rest Day
- Walk, RS, run, or take the day off.
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Saturday June 8:
Where: Gallagher Ski Hill
When: 10:00 to 12 noon
- What: “30/30 Workout”
- Warm Up Routine.
- 12min Run
- A-B-C’s
- Kenyan Skips and Foot Dance
- Sprints w/striding poles
- “Double Poling”
- Workout:
- 3-5 x 8min (30s Z4/30sZ1 x 8) w/2min active R
- Technique: Running
- Warm Up Routine.
- Bring: Striding Poles, drink belt, and a change of clothes (you never know)
Sunday June 9:
“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