Coming UP…

Covid continues to RISE!!! We are trending dangerously close to numbers that last year had us fall under heavy restrictions. We need to prepare for similar measures soon. But as of now there are still no new restrictions imposed that affect our operations directly since we operate outside. But let’s be prepared; they may be coming soon!

And 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

The Fall/Winter programs start this coming Saturday September 11

Monday

• 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 – Fall/Winter Programs Start at Gallagher Hill (By the Edmonton Ski Club)

• Introduction and First day of Training (for many)
• Running Intensity w/poles

Sunday – Recovery Day!

The Details:

Monday September 6:

Zoom Strength W/Carl

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

Tuesday September 7: 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:
    • Sprints: 6 x 8s w/52s R
    • 4-6 x 6min of DP or 1-SK
    • Threshold Training – focus on being in control but fast!
    • We will finish with a 15 min cool down
  • RPE of 6-7
• Technique: Skate or Classic RS
  • This will be either double poling or 1-SK Intensity
• Bring: Pole striding stuff

Wednesday September 8: 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 9: Strength and COORDINATION 

• Who: Summer Program Participants (Last day of Summer Program)
• 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 10:

• 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 11:

Fall/Winter Program Starts

• Where: Gallagher Hill (by the outdoor rink) Click HERE for location and directions
• Time: 10:00 am to 12 noon am 
• What: 
  • First day of the new Season (For most)
  • Introductions and familiarization of Programs
  • Expect Light Training
    • Intro to Warm-up Routine
    • Intro to training modes – Ski Striding, strength, different training types
  • Those who trained this summer:
    • Mid-distance Intervals
      • Warm-up 15-20 min (includes Activation/Mobilization)
      • Sprints – 10s w/50s recovery
      • 3-4 x Ladder Workout (Esso Hill)
      • Train at Threshold 
      • RPE – 6-8
• Technique and Bring:
  • Ski Striding w/poles
  • Food and drink for afterwards

Prepare: Think technique, “skiing” efficiently, while ski-striding 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 12: Distance Day

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