Summer Training This Week: July 22 to July 28

July 21, 2024 by CoachUlf Uncategorized 46

Below you will find this week’s training. I will be there on Tuesday but am away until August 2 after that.

As such, training is “On Your Own” after Tuesday, but I have made some training suggestions. If you look closely (actually you don’t need to look that closely) this week’s training looks a lot like last week’s. It will be hot on Tuesday and as such, the ski striding at Gallagher Hill works well (again).

Thursday I suggest doing a taped version of Carl Strength. And Saturday may be a good day to do the 2 x 5km TT’s (that we weren’t able to do last Saturday). Coordinate amongst yourselves a good time to all do it together. We will chat about this on Tuesday.

If you have any questions about this week and/or next (I will post suggestions next Sunday for next week) don’t hesitate to get in touch!

Summer Training This Week: July 22 to July 28

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…

This week at a Glance:

Monday – Zoom Strength w/Carl

Tuesday – Gallagher Hill – Ski Walk/Stride

Wednesday – Middle to Long Distance Z1

Thursday – Taped Carl’s Strength

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 22: 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 23:

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

When: 18:30 to 20:00 (6:30 pm to 8:00 pm)

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 24: 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 25: On Your Own – Still Hot Out!!

Where: You Decide
What: Technique Work and/or do a Strength Routine
Training Starts: you Decide
Workout: Consider doing a taped Carl Strength Workout

Friday July 26:

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

Saturday July 27: Tentative 5 km TT’s (On Your Own)

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

When: 08:00 to 10:00 (You Decide but arrange to meet)

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 28:

“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

Summer Training This Week: July 22 to July 28

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