Summer Training This Week: August 26 to September 1

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

• • Monday – Zoom Strength w/Carl
  • Tuesday – Gallagher Hill
  • Thursday – Kinsmen Park
  • Saturday – NE Bike Path

Important Dates Coming up…

• • First day of Fall/Winter Training – Saturday September 7
  • Fast Trax Fall Run – Saturday September 28

This week at a Glance:

Monday – Zoom Strength w/Carl

Tuesday – Ski Striding – Gallagher Hill – The Ladder

Wednesday – Middle to Long Distance Z1

Thursday – Kinsmen Park – Technique and Strength on Rollerskis

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

Saturday – Capilano – Sprint Sim (RS)  

Sunday – Distance Training

The Details:

Monday August 26: 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 27:

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

• What: Up Gallagher Hill
  • Warm Up Routine.
    • Include Sprints
    • Very important to be well warmed up before the first 5min effort. 
    • You will be asked to go out quite hard from the get-go, before settling in to an above threshold pace. 
    • About half way you will go harder for about 30s
• Workout: The Ladder
  • 4-6 x 5min w/4-5min active Rest
  • This is an above threshold session hence the max 30minutes in-zone. We will also have a longer than usual rest between efforts
  • 30m up/15m down until the top, followed by 30m down/15 up until bottom of the hill. Continue for 5 minutes. 
• Technique: Ski Striding/“Moose Hoofs”
• Training Zone: MAS (Z4+)
• Bring: Hydration belt

Wednesday August 28: 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 29:

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

Friday August 30:

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

Saturday August 31: Sprint Sim

Where:  Capilano Park. Click HERE for location and directions

When: 08:00 to 10:00 (note the time!!)

• What: Warm Up
  • • Be Well Warmed up
    • Include Sprints
  • Workout: 
    • 4 x 1.5km
    • First one is Individual Start
    • 3 subsequent efforts are mass start
    • Note: All out Sprint up the “second hill!!”
  • Technique: SK
  • RPE: 8-9
• Bring: SK Rollerskis

Sunday September 1:

“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