Week #15 of 2018-19

Coming Up:

• The YR’s are at the Haig Glacier this week and therefore NO formal training during the week!!!
• Week #4 of the Ski Specific Dryland training
• Week #4 – Volume Week
• Adult Roller Ski  – EARLIER START on Saturday!! 9:00 am

Monday August 6:

• XC: Adult Strength at Performance 104
  • Holiday Monday…NO Strength Training This Monday!!

Tuesday August 7:

• Who: Summer Training Athletes
• Where: You Choose
• When: Up to you 🙂
• What: Intensity (on foot or RS)
  •  2 or 3 x 8min (8 x 40s Z4/20s Z1) w/3min R
• Technique: SKATE RS Intervals!!!

Wednesday August 8:

• XC – Suggested Training LSD
  • 1.5 to 2 hrs slow, easy run or bike

Thursday August 9:

• Who: Year Round Athletes in the Summer Program
• Where: Your Choice.
• When: At your convenience
• What: 
  •  “Natural Strength”, Core, and “Base Training” on SKATE roller skis
    • 15min No poles (gradual incline is best)
    • 20min DP with emphasis on “dropping” on to your poles
    • 15 “single stride/stick” (upper body only)
    • 20 min Uphill DP (medium incline is best)
      • Try to do this as “Slow Motion)
    • 10 min Slo-mo Kick DP
  • 10 min Cool down
• Technique: CLASSIC Roller skiing

Friday August 10:

• Recovery Day
  • Easy run/walk/ski, some core, and light stretching.

Saturday August 11:

• Summer Program
  • Where: you Choose
  • When: Early in the day is best
  • Technique: RS or on Foot
  • What: 
    • 2-4 x 10min Z3 (continuous intensity) w/2min R
• Adult Roller Ski:
  • What: SKATE RS
  • Where: McKinnon Ravine
  • When: 9:00 to 10:30

Sunday August 12:

• Self directed training. Long Slow Distance (LSD)
  • Up to 2.5 hrs.