First Full Week of Fall Training: September 9 to September 15

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

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

Important Dates Coming up…

• • First Day of Training (We’ll try again): Tuesday Sept 10
  • Fast Trax Fall Run – Saturday Sept 28
  • ENSC AGM – Saturday Sept 28

This week at a Glance:

Monday – Zoom Strength w/Carl

Tuesday – Gallagher Park – First Day Intro

Wednesday – Middle to Long Distance Z1

Thursday – Kinsmen Park – Drills, Strength, and Technique

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

Saturday – Gold Bar Park – Solidifying Routines

Sunday – Distance Training

The Details:

Monday September 9: 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 September 10:

Where: Gallagher Park Click HERE for location and directions

When: 6:30 pm to 8:00 pm

What: First Day: 

• What: Get into Designated Groups
  • Introductions and Overview
  • Discuss Routines and Protocols 
• Warm Up
  • • “Develop Warm Up Routine
    • Important to be Well Warmed up
• Workout: 
  • • Fartlek
• Technique: Running
• RPE: 5-6
• Bring: Running shoes and striding poles

Wednesday September 11: 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 September 12:

• Where: Kinsmen park
• What: Drills, Strength, and Technique
• Training Starts: 6:00 pm to 8:00 pm (Note the Time)
• Workout: Rollerski Technique and Strength
• Technique: Skate or Classic (what you need to work on)

Friday September 13:

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

Saturday September 14:

Where: Gold Bar Park Click HERE for location and directions

When: 10:00 to 12 noon

What: Solidifying Routines: 

• What: Ski Walking, Ski Striding, and Ski Bounding
  • What’s the Difference?
  • When would you do each?
  • Discuss and establish Routines and Protocols 
• Warm Up
  • • “Develop Warm Up Routine”
    • Important to be Well Warmed up
• Workout: 
  • • Fartlek or Natural Intervals
• Technique: Running
• RPE: 5-6
• Bring: Running shoes and striding poles

Sunday September 15:

“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 (and keep a conversation going).
  • From 2 to 3.5 hours
• Technique: You choose
• Bring: 
  • Extra food and drink