Summer Training This Week: July 15 to July 21

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

• • Monday – Zoom Strength w/Carl
  • Tuesday – Gallagher Hill
  • Thursday – Carl’s Studio
  • Saturday – NE Bike Path

Important Dates Coming up…

• • Rollerski TT’s – 2 x 5km – Saturday July 20

This week at a Glance:

Monday – Zoom Strength w/Carl

Tuesday – Gallagher Hill – Ski Walk/Stride

Wednesday – Middle to Long Distance Z1

Thursday – Carl’s Studio – Sprint/Speed work

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

Saturday – NE Bike Path (CL and SK)

Sunday – Distance Training

The Details:

Monday July 15: 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 16: 

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

When: 10:00 to 12 noon

• What: “Ski Walking/Striding”
  • Warm Up Routine.
    • Include Sprints
  • Workout: 
    • 10-15 x Gallagher Hill
    • Technique: Ski Striding w/poles
  • Training Zone: 2
  • RPE: 6
• Bring: Striding Poles and running shoes…and hydration

Wednesday July 17: 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 18:

• 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

Friday July 19:

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

Saturday July 20: NOTE the earlier start time.

Where:  NE Bike Path (17th Street) Click HERE for directions

When: 08:00 to 10:00 

• What: “2 x 5km TT”
  • Warm Up Routine.
    • Include Sprints
  • Workout: 
    • 5km CL RS TT + 5km SK RS TT
    • Technique: CL plus SK
  • Training Zone: 4
  • RPE: 8
• Bring: CL and SK Rollerskis (if you have them)

Sunday July 21:

“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