Coming UP:

• Registration for Fall Programs is NOW OPEN!! Go to Zone4 to register!!
• NOTE: There will be NO formal training this week and and part of next week- from August 31 to September 10
• There will be some optional “Drop-In Training” during this time
• Fall Programs start on Saturday September 12
• Group Training
  • Monday AM – No formal Training
  • Monday PM – NO Adult Zoom Strength
  • Drop-In Training w/Luke – Tuesday at Edmonton Ski Club (Gallagher Hill – by outdoor rink)
    • Open to All
  • Strength Training – Thursday at Kinsmen Fitness Centre – meet by the tennis court
  • Saturday
    • Adult Roller Ski Group – NE Bike Path by The Quarry
    • Drop-In Transition Training – NE Bike Path by The Quarry

Monday August 31:

• Youth
  • No Technique this am
• Zoom Strength PM
  • CANCELLED

Tuesday September 1: W/Luke

• Who: Drop-In Transition Week 😀
• Where: Edmonton Ski Hill – Gallagher Hill – meet by the outdoor rink
• Time: 6:30 pm to 8:00
• What:
  • Drop-In Training (All Groups)
    • Warm Up (20-25 min to include activation)
    • 10x10s Sprints
    • Various ski striding and bounding exercises and drills
  • Bring: Running Shoes and striding poles

Wednesday September 2:

• Distance/Recovery Ski/Training Day
  • Ski/Run/Ride 1.5 to 2 hrs at Z1 depending on your Training Plan

Thursday September 3: W/Luke, Nola, Carmen, and Carl

• Who: Drop-In Transition Week
• Where: Kinsmen Park (By the tennis Courts)
• When: 6:30 to 8:00
• What: Mobilization and Coordination/Strength Training w/Carl
  • Kenyan Foot Dance etc.
• Technique: Running Shoes
• Bring: Appropriate training equipment and a change of clothes for after

Friday September 4:

• Active Rest Day
  • Complete rest – (NO training) or active/recovery training.
    • I.E. go for a walk or bike ride but keep it very, very easy.

Saturday September 5: W/Ulf

• Adult Roller Ski Group – LAST Formal session!!
  • Where: NE Bike Trail by The Quarry – Click HERE for location and directions
  • Time: 8:00 to 9:45
  • What: SKATE or CLASSIC Roller ski – you decide!!
    • We’re going for a ski!! 😀
    • Cake and Coffee? (Need your feedback)

• Drop-In Transition Week
  • Where: NE Bike Trail by The Quarry – Click HERE for location and directions
  • Time: 10:00 am to 12 Noon
  • What: SKATE Roller ski – Intensity and Some Drills!! 😀
    • Warm Up – 40min
      • 30min no poles – 10min Offset, 10min 1SK, 10min 2SK
      • 10min w/poles
    • 10 x 10s Sprints w/50s Active R
    • 6-8 x 3-4min @ Race Pace w/3min
    • 30m Cool down – slow, methodical, exaggerated and in control 1 SK
  • Bring: SKATE Ski stuff

Sunday September 6:

• 1.5 to 2.5 hrs LSD (Refer to your Training Plans)
• Add 4-6 sprints of 10-15 seconds after 30-40min. Ensure you have 2-3 min active, slow movement between efforts.