This Week…At a Glance

Summer Training This Week: July 8 to July 14

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

• • Monday – Zoom Strength w/Carl
  • Tuesday – Carl’s Studio in Sherwood Park
  • Thursday – Kinsmen (By the Tennis Courts)
  • Saturday – Gallagher Hill

Important Dates Coming up…

Rollerski TT – Saturday July 20 – NE Bike Path

This week:

Monday – Zoom Strength w/Carl

Tuesday – Indoor Intensity – It will be HOT outside

Wednesday – Middle to Long Distance Z1

Thursday – Technique and Strength – Kinsmen

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

Saturday – Gallagher Hill CL RS

Sunday – Distance Training

The Details:

Monday July 8: 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 9: 

• Where: Carl’s Studio (Sherwood Park) Click HERE for location and directions
• What: ERG Work
• 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: Ski, Bike, and Rowing Erg
  • Training Zone: 3/4
  • RPE: 7-9
• Bring:  
  • Indoor Running Shoes
  • Drink belt
    • Pack a Backpack with warm and dry clothes

Wednesday July 10: 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 11:

• 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: CL RS and Running Shoes

Friday July 12:

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

Saturday July 13: 

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

When: 10:00 to 12 noon

• What: “CL DP and DS”
  • Warm Up Routine.
    • Include Sprints
  • Workout: 
    • 6-10 x Gallagher Hill
    • Technique: CL Rollerskis
  • Training Zone: 4
  • RPE: 8
• Bring: CL Rollerskis (if you have them)

Sunday July 14:

“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