This Week…At a Glance

Summer Training This Week: May 27 to June 2

Training Sites This Week: The following are our training sites:

• • Monday – Zoom Strength w/Carl
  • Tuesday – Gold Bar – Orienteering Event
  • Thursday – Kinsmen Park (Meet by the tennis courts)
  • Saturday – NE Bike Path – 17th St – SK RS Intensity

Important Dates Coming up…

• • Sunday June 9 – 2 x 5km TT’s (1 CL and 1 SK) – NE Bike path

This week:

Monday – Zoom Strength w/Carl

Tuesday – Gold Bar Park (Pavilion) – Orienteering Event

Wednesday – Middle to Long Distance Z1

Thursday – Technique SK RS and strength w/Carl! – Walterdale Bridge/Kinsmen Pk.

Friday – Active Rest Day – Optional rollerski, bike ride, or brisk walk

Saturday – NE Bike Path – Click HERE for location and directions

Sunday – Distance Training

The Details:

Monday May 27: Online Strength

• Pm – Zoom Strength W/Carl
  • Please register w/Carl to participate
  • Click HERE to contact Carl directly
  • When: 6:30 to 7:30 pm

Tuesday May 28: 

• Where: Gold Bar Park – Meet at the Pavilion
• What: CL rollers
• Training Starts: 6:30 to 8:00 pm
  • Usual Warm-up
    • Include 10 x 10s Sprints w/50s Active Rest
    • Orienteering Event w/ Overlander O Club
• Bring:  
  • Drink belt (just in case)
    • Pack a Backpack with warm and dry clothes

Wednesday May 29: Medium to Long Day

• Long Distance Ski or Bike Ride or Run
  • Up to 1.5 to 2 hours
  • Training Zone: 1 to 2
  • RPE: 3-5
  • Bring food and drink!

Thursday May 30:

• Where:  Kinsmen Park – Click HERE for location and directions
• What: Strength and Technique on RS plus Strength w/Carl
• When: 6:30 to 8:00 pm 
• Work out: 
  • • SKATE Ski
    • Technique Focus with emphasis on skiing on ONE ski, balance and being comfortable on the one skis.

Friday May 31:

• • • • • • Active Rest Day
          • Walk, RS, run, or take the day off.

Saturday June 1:  Intro to TT – SK RS – Practice the Process

• Where:  NE Bike Path – Click HERE for location and directions
• When: 10:00 to 12 noon
• What: 5 KM SK TT for Some…Intro to RS for others
  • Warm Up Routine.
  • Workout: “Practice the Process” Talk
    • When to Arrive
    • Warm up
    • Mental Prep
    • Race Strategy
    • Race/TT
    • Post TT debrief
  • Technique: SK Rollerski
• Bring: SK RS, drink belt, and a change of clothes (you never know)

Sunday May 26:

“Looong Distance” (Bike, run, or, rollerski, or any combination thereof)

• LSD Training – (Long “Speedy”, Distance)
  • “Speedy” means try to go fast but still stay in Zone 1/2. Ski, ride, or run efficiently and in control (keep a conversation going).
  • From 2 to 3.5 hours
• Technique: You choose
• Bring: 
  • Extra food and drink