This Week…At a Glance

Summer Training This Week: June 3 to June 9

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

• • Monday – Zoom Strength w/Carl
  • Tuesday – Gold Bar Park
  • Thursday – Kinsmen Park (Meet by the tennis courts)
  • Saturday – Gallagher Hill

Important Dates Coming up…

This week:

Monday – Zoom Strength w/Carl

Tuesday – Skate RS at Gold Bar

Wednesday – Middle to Long Distance Z1

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

Friday – Active Rest Day – Optional rollerski, bike ride, or brisk walkSaturday – Gallagher Hill running repeats 

Sunday – Distance Training

The Details:

Monday June 3: 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 June 4: 

• Where: Gold Bar Park – Meet in the parking lot
• What: SK rollerski
• Training Starts: 6:30 to 8:00 pm
• Workout: “The Long Game”
  • Usual Warm-up
    • Think 5-5-5 and 5
    • Include 10 x 10s Sprints w/50s Active Rest
  • Specifics:
    • 3-6 x Gold Bar Paved trail w/2min active R
    • Skate fast BUT in control
      • Focus on weight transfer and glide (1-Skate)

• Bring:  
  • SK Rollerskis and equipment (don’t forget your helmet)
  • Drink belt (just in case)
    • Pack a Backpack with warm and dry clothes

Wednesday June 5: 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 June 6:

• 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: 
  • • CLASSIC Ski
    • Technique Focus with emphasis on skiing on ONE ski, balance and being comfortable on the one skis.

Friday June 7:

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

Saturday June 8:  

Where:  Gallagher Ski Hill

When: 10:00 to 12 noon

• What: “30/30 Workout”
  • Warm Up Routine.
    • 12min Run
    • A-B-C’s
    • Kenyan Skips and Foot Dance
    • Sprints w/striding poles
    • “Double Poling”
  • Workout: 
    • 3-5 x 8min (30s Z4/30sZ1 x 8) w/2min active R
  • Technique: Running
• Bring: Striding Poles, drink belt, and a change of clothes (you never know)

Sunday June 9:

“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