Training this week: July 23rd to July 29th

Week #13 of 2018-19

Coming Up:

  • There is NO formal training this week – contact teammates and train together :-).
  • Suggested training below!
  • Week #2 of the Ski Specific Dryland training
  • Week #2 – Volume Week
  • Adult Roller Ski  – There will be NO Adult Roller Skiing this week either!!!

Monday July 23:

  • XC: Adult Strength at Performance 104
    • Monday at 6:30 pm to 7:30 pm

Tuesday July 24:

  • Who: Summer Training Athletes
  • Where: You Choose
  • When: Your Choice 🙂
  • What: 
    •  Coach Driven  – Continuing  second week of volume Training
  • Technique: Suggested Running Intervals and BRING striding Poles!!!
    • Warm Up: 5/5/5 (20 min 😉
    • Spenst/ski striding w/poles:  Efforts at every 90s (10x8s w/82s R)
    • On moderately flat terrain:
      • 3-4 x 8min Z4 (8 x 30s Z4/30Z1) w/2min R between sets
    • 10 min cool down
    • “6 push-ups”

Wednesday July 25:

  • XC – Suggested Training LSD
    • 1.5 to 2 hrs slow, easy run or bike (make sure it is Z1!!!)

Thursday July 26:

  • Who: Year Round Athletes in the Summer Program
  • Where: You Choose.
  • When: When you decide it’s a good time 🙂
  • What: 
    •  “Natural Strength”, Core, and “Base Training” on SKATE roller skis
  • Technique: SKATE Roller skiing – in varied terrain
    • 15 min Easy ski
    • 15 min “legs” only
    • 20 min 1-SK (on gradual incline if available)
      • 5min T-Rex
      • 5min Waltz Drill
      • 10 min
        • 3min – 3x same leg
        • 3min – 2x same leg
        • 4 min – Pyramid – 1-2-3-2-1 x per leg
      • 10 x 8s (Hop skate on steep hill)
      • 30 min easy, deliberate, and focussed skiing – think long glide, box, look over each ski, angle at the ankle, AND very little “hinging” at the hip!!

Friday July 27:

  • Recovery Day
    • Easy run/walk/ski, some core, and light stretching.

Saturday July 28:

  • Summer Program
    • Where: At your discretion
    • When: When it best suits you!!
    • Technique: Run or Skate or Classic Roller Skiing
    • What: 
      • Natural Intervals
        • Choose terrain that is very varied
        • Keep your speed fairly constant
          • Choose roughly a Z2 effort/speed on the flats
          • This will become Z3 or Z4 when you start climbing
        • Maintaining a constant speed is challenging but that is your goal!!! Your HR will be all over the place as a result 🙂
  • Adult Roller Ski:
    • There will be NO Adult RS sessions for this week or next (two weeks off)

Sunday July 29:

  • Self directed training. Long Slow Distance (LSD)
    • Up to 2.5 hrs.

Good LucK everyone!! See you next Tuesday!

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