Coming UP…

Covid continues to RISE!!! As of now there are still no new restrictions imposed, but let’s be prepared; they may be coming soon!

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

Ulf is away this week!! But Luke will take over the reins…however, he is under the weather with a cold, NOT COVID. He is listed day-to-day and may or may not be available for Tuesday’s training. He will be in direct contact with you all to let you know if he will be coming to practice. Be prepared to lead the training on our own!

This Week…At a Glance

Monday

• Climbing at BlocsClimbing Gym
• Zoom Strength w/Carl

Tuesday – Group Training – “Ski Striding Running Intensity (Threshold)” – Hawrelak 

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 – Roller Ski at Goldbar

NO Adult RS on Saturday

• Skate RS Intensity

Sunday – Recovery Day!

The Details:

Monday August 30:

Climbing at BlocsClimbing Gym

• 9:00 am to 10:30 (last one!)
• Click HERE for location and directions

Zoom Strength W/Carl

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

Tuesday August 31: Intensity

• Who: Summer Program 
• Where: Hawrelak – Meet at parking lot by the Pedestrian Bridge
• 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
    • Z3/Z/4 (Threshold Training) 25-40 min continuous ski striding up the trail – we’ve ski-strided up this one before) 
    • We will finish with a 15 min cool down
  • RPE of 6-7
• Technique: Running on Foot w/poles
  • We will focus on leaving one foot on the ground at all times!!! (Like a speed walker
• Bring: Pole striding stuff

Wednesday September 1: Medium Day

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 September 2: 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 September 3:

• 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 September 4:

ADULT Rollerski Group

• NO Adult Rollerskiing!!

“Summer Program!!!” 

• Where: Goldbar (main parking lot) – Ski over to Rundle 
• Time: 10:00 am to 12 noon am 
• What: 
  • Mid-distance Intervals
    • Warm-up 15-20 min (includes Activation/Mobilization)
    • Sprints – 10s w/50s recovery
    • 5-8 x 3min w/return (downhill) as rest period)
    • Train at Threshold 
    • RPE – 6-8
• Technique and Bring:
  • SK Technique
  • Food and drink for afterwards

Prepare: Think technique, skiing efficiently, and ski in control!! All of you have something to work on, so think of at least one point that you are focussing on during this session.

Sunday September 5: Distance Day

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