Coming UP…

Yes…Covid SEEMS to be on the RISE!!!: We need to “Take Care”!

Because Covid hasn’t gone away, we need to keep doing the following:

• Maintain 2m distance as much as possible
• Wash hands often
• Do not share equipment
• Stay home if feeling sick or have COVID like symptoms

This Week…At a Glance

Monday

• Climbing at BlocsClimbing Gym
• Zoom Strength w/Carl

Tuesday – Group Training – “Long RS Intensity (Threshold)” – Goldbar

Wednesday

• Morning Technique – Kinsmen
• Own training – Go medium length but go easy

Thursday 

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

Friday – Rest or Active Rest

Saturday – NE Trail at Quarry

• Adult RS Skate
• 2 x 5 km RS TT – NE Trail

Sunday – Go loooong with LOW HR!

The Details:

Monday August 16:

Climbing at BlocsClimbing Gym

• 9:00 am to 10:30
• Click HERE for location and directions

Zoom Strength W/Carl

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

Tuesday August 17: Intensity

• Who: Summer Program 
• Where: Goldbar – Main Parking Lot
• Time: 6:30 – 8:00 pm
• What: Longish Intervals
  • Warm Up: 20min
    • 5-10min Z1, 10min Mobility/Activation, 5min of Accelerations
  • Work out:
    • Z5: 6 x 8s w/52s R
    • Z4 (Race Pace) 4-6 x 5min w/3min R on slight steady uphill grade 20min Cool down
    • We will be going over to Capilano to do the RS intensity.
  • RPE of 6-7
• Technique: Rollerski – SK or Classic (You choose)
• Bring: RS Stuff

Wednesday August 18: Medium Day

• Morning Technique
• Kinsmen at 7:00 am

On Your Own:

• 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 August 19: Strength and COORDINATION 

• Who: Summer Program Participants
• What: Coordination Drills AND Strength w/Carl
• When: 
  • 6:30 to 7:00 Coordination Drills 
  • 7:00 to 8:00 Strength w/Carl
• Where:  Kinsmen Park (Behind the tennis courts)
• Technique:
  • Strength Stuff
• Bring: Purpose to “Be” there…and running shoes!

Friday August 20:

• 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 August 21: Adult RS and TT at “The Quarry”

ADULT Rollerski Group

• Where: Meet at “The Quarry” Click HEREfor directions and location
• Time: 8:00 am to 9:30 am (Note the time!! 
• What: 
  • SK Technique and a bit of a ski on the beautiful NE Trail!!
• Technique and Bring:
• SK RS stuff

“5 km SK TT x2 “!!!

• Who: Summer Program 
• Where: Meet at “The Quarry” Click HEREfor directions and location
• Time: 10:00 am to 12 noon am (Note the time!! BUT we may move up the time if still HOT!!
• What: 
  • 20-30 min Warm UP – includes Activation and Mobility
  • Include 8-10 x 10s sprints/accelerations
  • We will start the TT at the junction of 17th St and NE Bike Trail (Click HERE for location)
  • 7 to 9 on RPE
• Technique and Bring:
  • •SK rollerskis/equipment

Prepare: This effort swill be hard, so please prepare both physically and mentally. And “race” smart – read the terrain and “know” when to go fast, and when to “pull back on the reins”.

Sunday August 22: LOOOONG Day

• Consider doing something slow and long. 2.5 – 3.5 hrs at Z1 (conversational pace – 3 to 4 on the RPE scale)