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

• • Monday – Zoom Strength w/Carl
  • Tuesday – Gold Bar Park
  • Thursday – Kinsmen Park
  • Saturday – Grandview

Important Dates Coming up…

• First day of Fall/Winter training is Saturday September 7

This week at a Glance:

Monday – Zoom Strength w/Carl

Tuesday – Ski Striding – Esso Hill – The Ladder

Wednesday – Middle to Long Distance Z1

Thursday – Kinsmen Park – Technique and Strength

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

Saturday – Grandview  

Sunday – Distance Training

The Details:

Monday August 12: 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 August 13:

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

• What: “The Ladder – Ski Walking/Striding”
  • Warm Up Routine.
    • Include Sprints
• Workout: the Ladder means 30 strides up/15 strides down.
  • 2-4 x 10min w/2min rest 
• Technique: Ski Striding w/poles
• Technique: Running and ski poles
• Bring: Hydration belt

Wednesday August 14: 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 August 15:

• Where: Kinsmen Park
• What: Technique Work and/or Strength on roller skis
• Training Starts: 6:00 pm to 8:00 pm
• Workout: Strength on Rollerskis
• Technique: SKATE

Friday August 16:

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

Saturday August 17:

Where:  Grandview Heights. Click HERE for directions (Park by the top of the stairs)

When: 08:00 to 10:00

• What: 1 km Repeats
  • Warm Up Routine.
    • Include Sprints
  • Workout: 
    • 4-7 x Grandview perimeter
    • Technique: SK
  • Training Zone: 4
  • RPE: 8
• Bring: SK Rollerskis

Sunday August 18:

“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