This Week…At a Glance

Summer Training This Week: July 1 two July 7

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

• • Monday – Zoom Strength w/Carl
  • Tuesday – Capilano Park
  • Thursday – Kinsmen (By the Tennis Courts)
  • Saturday – Gallagher Hill

Important Dates Coming up…

This week:

Monday – Zoom Strength w/Carl

Tuesday – Skate Intensity – Capilano Park

Wednesday – Middle to Long Distance Z1

Thursday – Technique and Strength – Kinsmen

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

Saturday – Modified Ladder – Gallagher

Sunday – Distance Training

The Details:

Monday July 1 CANADA DAY: 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 July 2: 

• Where: Capilano Park – Click HERE for location
• What: Descending SK Intervals
• Training Starts: 6:30 to 8:00 pm
• Workout: “Longer to Shorter”
  • Usual Warm-up
    • Think 5-5-5 and 5
    • Include 10 x 10s Sprints w/50s Active Rest
  • Specifics: 2 x 6min, 2 x 4 min, 2 x 2min, 2 x 30s w/2min Break then 2 x 4 min, 2 x 2min, 2 x 30s
  • Training Zone: 3-4
  • RPE: 7-9
• Bring:  
  • SK Rollerski gear
  • Drink belt
    • Pack a Backpack with warm and dry clothes

Wednesday July 3: Medium to Long Day

• Long Distance RollerSki 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 July 4:

• Where:  Kinsmen (By the tennis courts)
• What: RS Technique and Strength
• When: 6:30 to 8:00 pm 
• Work out: 
  • • Technique Focus with emphasis on being on ONE ski, balance, and being comfortable on the one skis.
• Bring: SK RS and Running Shoes

Friday July 5:

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

Saturday July 6: 

Where:  Gallagher Hill (by the outdoor rink) Click HERE for directions

When: 10:00 to 12 noon

• What: “Modified Ladder”
  • Warm Up Routine.
    • Include Sprints
  • Workout: 
    • 4-6 x 10min (Ladder – follow the cones)
    • Technique: On Foot
  • Training Zone: 4
  • RPE: 8
• Bring: Running shoes and striding poles

Sunday July 7:

“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