This Week…At a Glance

Summer Training This Week: June 10 to June 16

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

• • Monday – Zoom Strength w/Carl
  • Tuesday – Gold Bar Park
  • Thursday – Kinsmen Park (Meet by the tennis courts)
  • Saturday – Capilano Park

Important Dates Coming up…

This week:

Monday – Zoom Strength w/Carl

Tuesday – Gold Bar Park – Striding w/poles

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 walk

Saturday – Capilano Park – CL RS

Sunday – Distance Training

The Details:

Monday June 10: 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 11: 

• Where: Gold Bar Park – Meet in the parking lot
• What: Ski Striding w/poles
• Training Starts: 6:30 to 8:00 pm
• Workout: “Hard but Short”
  • Usual Warm-up
    • Think 5-5-5 and 5
    • Include 10 x 10s Sprints w/50s Active Rest
  • Specifics: 3 Hills
    • Retaining Wall
      • 15 min of Ski Bounding w/poles
    • Obstacle Course
      • 15 minutes of “The Obstacle Course”
    • Herringbone Hill
      • Plyometrics + Sprints

• Bring:  
  • Running shoes and striding poles
  • Drink belt (just in case)
    • Pack a Backpack with warm and dry clothes

Wednesday June 12: 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 13:

• 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 June 14:

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

Saturday June 15:  

• Where:  Capilano Park
• When: 10:00 to 12 noon
• What: “Capilano Up”
  • Warm Up Routine.
    • Include Sprints
  • Workout: 
    • 2 x (Long, Long, Medium, Medium, Short, Short)
  • Technique: Classic Rollerski
• Bring: CL Rollerski and equipment

Sunday June 16:

“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