Training This Week: December 10 to December 16

Week #33 of 2018-19

Week #14 of Fall/Winter Program

  • NOTE: Informal Time Trial Saturday December 15 at Capilano

Coming Up:

  • NOTE: Training on Saturday’s now start at 10:00 and goes until 12 noon.
  • Training Camp in Hinton has been cancelled due to poor snow conditions there.
  • Time Trial on December 15 – 1km to 10 km Classic

Monday December 10:

  • Strength Training at Performance 104 Click HERE for directions:
    • 6:30 to 7:30 at Propel Studio
    • 7:30 to 8:30 at Propel Studio

Tuesday December 11:

  • Who: All Program
  • Where: Goldbar Park 
  • When: 6:30 – 8:00 pm
  • What: 
    • Training: Skiing.!!!
      • Technique: SKATE
      • Warm-Up – Includes Mobility and Activation Routine
      • Coach Driven Intensity
      • Strength Training Routine
    • Bring:
      • Skis, Drinkbelt, Change of clothes

Wednesday December 12:

  • XC – Suggested Training LSD
    • 1.5 to 2 hrs Ski  (This is Z1 , which means “conversation” pace)

Thursday December 13:

  • Who: AR, YR, and YD
  • Where: Goldbar Park 
  • When: 6:30 – 8:00 pm
  • What: 
    • Training:
      • Warm-Up Routine – Includes Mobility and Activation Routine
      • Coach Driven Strength, technique, and mobility
    • Bring:
      • Skis (SKATE technique), Drinkbelt, Change of clothes

Friday December 14:

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

Saturday December 15: Optional Time Trial at Capilano

  • Training
    • When: 10:00am to 12 noon
    • Intensity or Time Trial (Capilano)
      • Technique – CLASSIC Skiing
      • WarmUp – include activation and mobility
      • Include sprints
        • 10 x10s w/50s R
      • Intensity Training at Zone4 (HIIT)
      • Core strength routine
      • Cool down

Sunday December 16:

  • Suggested Training
    • LSD on skis
    • 2 to 3hrs