Coming UP…

• Restrictions have all but lifted but Covid hasn’t gone away. I would strongly suggest we all do the following:
  • Maintain 2m apart as much as possible
  • Wash hands often
  • Not share equipment
  • Stay home if feeling sick or have COVID like symptoms

This Week…

Monday

Zoom Strength w/Carl

Tuesday – Group Training – “Long Intensity (Threshold)”  – SK RollerSkiing at Rundle

Wednesday – Own training – go medium length but go easy

Thursday 

• Coordination and Drills
• In-person Strength Training W/Carl

Friday – Rest or Active Rest

Saturday – Group Training: Skate TT at NE Trail

Sunday – Go loooong with LOW HR!

Monday July 5:

Zoom Strength W/Carl

• Please register w/Carl to participate
• Click HERE to contact Carl directly

Tuesday July 6: Intensity – Who: Summer Program 

Where: Rundle Park Click HEREfor location and directions

Time: 6:30 – 8:00 pm

What: SKATE Rollerski Intensity

• Warm Up – Warmup to include all 5 training zones (start w/Z1 and move through each one)
  • Follow up w/sprints/slow to fast accelerations
• Intensity workout – Pyramid Workout 2-3 x 10min (30s/1min/2min/3min/2min/1min/30s). The rest between efforts is the time it takes to roll down to the start.
  • RPE of 6-7
• Technique:
  • SK Rollerskiing
• Bring: Your SK rollerski stuff!!

Wednesday July 7: 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 July 8: Strength and COORDINATION 

• Who: Summer Program Participants
• What: Coordination Drill AND Strength W/Carl
• When: 
• 6:30 to 7:00 Coordination Drills 
• Strength w/Carl

• Where:  Kinsmen Park (Behind the tennis courts)
• Technique:

• Strength Stuff
• Bring: Bring a sense of purpose…and running shoes!

Friday July 9:

• 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 July 10:

• Who: Adult Roller Skiing 
• Where: North East Bike Trail (Quarry) Click HERE for location and directions
• Time: 8:00 am to 9:30 am (Note the time!!)
• What: 
  • Technique and Bring:
    • SK rollerskis (if rollerskiing), running shoes (if running).
  • Prepare: Arrive with a sense of purpose to this training. It will be hard because you are not used to doing this type of effort.

• Who: Summer Program – NOTE: We may start earlier if as warm as forecasted.
• Where: NE Bike Path. Click HEREfor location and directions
• Time: 10:00 am to 12 Noon 
• What: 
  • 5 km Skate TT – NE trail (we did this last summer)
  • Start of TT @ 10:45 am
  • Warm Up – Warm and Warm up routine as you have worked on and developed. 
    • Total time 25-30 minutes (includes Mobility and activation
  • 5 km TT
    • 30s individual starts
    • Flat for first 3km and then there is a longish uphill
    • There is a turn-around at 1.5km
    • Significant uphill at 3.5km
    • Rolling and winding last 1.5 km
    • There are NO downhills (to speak of) during the TT
    • 8-9 on RPE scale
  • Cool Down
    • 25-30 min
    • Reflect on how TT went
    • Where could you have gone faster, Where did you go too hard? Did you hold back anywhere? How was your technique? Your race strategy? How did you prepare (mentally and physically)? 
  • Technique and Bring:
    • SK rollerskis (if rollerskiing), running shoes( if running).
  • Prepare: Arrive with a sense of purpose to this training. It will be hard because you are not used to doing this type of racing/effort.

Sunday July 11:

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