Coming UP…

• 3 weeks of adhering to the New Restrictions – Week #1
  • No formal or group training
  • Ulf to post suggested training one week at a time

This Week…

• Monday
  • Zoom Strength w/Carl
• Tuesday – On your own – think intensity
• Wednesday – Own training – go medium length but go easy
• Thursday 
  • Zoom Strength w/Carl
• Friday – Rest or Active Rest
• Saturday – Creatively training on your own – but think intensity
• Sunday – Go loooong and slow!

Monday May 10

• Zoom Strength W/Carl
  • Please register w/Carl to participate
  • Click HEREto contact Carl directly

Tuesday May 11: Intensity

• Who: Summer Program 😀
• Where: Your decision!
  • Choose “flat-ish terrain” – focus more on speed
• Time: That best suits you.
  • Total time “at intensity” (no more than Z3) is 25-35 min. RPE of 7 -7.5
• What: 
  • Warm Up – We met twice this spring and focused on the warmup. Please continue this. Make sure you ALWAYS do a thorough and thoughtful warmup before going hard.
    • Warmup to include all 5 training zones (start w/Z1 and move through each one)
    • Follow up w/sprints and slow accelerations
  • Intensity workout – Fartlek
    • This week and next we will stick to Fartlek Intensity 
      • Vary the length and duration of harder efforts
      • The recovery phase should be when you feel you are sufficiently “recovered” to go again. 
      • You want to feel somewhat fresh when doing these, even when done, so DO NOT “bury yourself”. 
      • Rather, go at a “comfortably hard pace”, meaning you have a gear or two to spare.
      • Duration can be anywhere from 30 s to 3-4 minutes…
      • It’s a train as you feel, “play with your speed”
  • Technique:
    • I would suggest running, but this can be done on rollerskis, or the bike (road or MTB) as well
  • Bring: Your “game face!!”

Wednesday May 12: Medium Day

• Distance/Recovery Ski/Training Day
• Ski/Run/Ride 1.5 to 2 hrs at Z1 depending on your Training Plan and how the body feels!!! RPE of 3-5

Thursday May 13: Strength and COORDINATION

• Who: Summer Program Participants
• Zoom Strength W/Carl
  • 6:30 to 7:30
  • NOTE: The intensity and purpose of Thursday Night Strength will be dialled up somewhat from Monday night.
• Please register w/Carl to participate
  • Click HERE to contact Carl directly
  • Technique:
    • Strength Stuff
  • Bring: Bring the “guns”💪💪 

Friday May 14:

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

Saturday May 15:

• Who: Summer Program 😀
• Where: Your decision!
  • Choose more varied/different terrain from Tuesday (slightly hilly).
• Time: That best suits you. 
  • Total time “at intensity” (no more than Z3) is 25-35 min. RPE of 7-7.5
• What: 
  • Warm Up – We met twice this spring and focused on the warmup. Please continue this. Make sure you ALWAYS do a thorough and thoughtful warmup before going hard.
    • Warmup to include all 5 training zones (start w/Z1 and move through each one)
    • Follow up w/sprints and slow accelerations
  • Intensity workout – Fartlek
    • This week and next we will stick to Fartlek Intensity 
      • Vary the length and duration of harder efforts
      • The recovery phase should be when you feel you are sufficiently “recovered” to go again. 
      • You want to feel somewhat fresh when doing these, even when done, so DO NOT “bury yourself”. 
      • Rather, go at a “comfortably hard pace”, meaning you have a gear or two to spare.
      • Duration can be anywhere from 30 s to 3-4 minutes…
      • It’s a train as you feel, “play with your speed”
  • Technique:
    • I would suggest do something different from Tuesday. If you ran on Tuesday, then think MTB or something else, on Saturday. But running is ok too. 
    • Bring: “Your game!” Focus and think about what you will be doing!!!

Sunday May 16:

• Consider doing something slow and long. 2-2.5 hrs at Z1 (conversational pace – 3 to 4 on the RPE scale)