Categories > Training This Week

Training This Week: August 13 to August 19

Week #16 of 2018-19

Coming Up:

  • Coach Meeting – Thursday August 30
  • Week #5 of the Ski Specific Dryland training
  • Week #5 – Volume Week (2 more weeks of volume!)
  • Adult Roller Ski  – Classic RS

Monday August 13:

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

Tuesday August 14:

  • Who: Summer Training Athletes
  • Where: Harelak Park
  • When: 6:30 – 8:00 pm
  • What: Intensity on FOOT
    •  2 or 3 x 8min (8 x 40s Z4/20s Z1) w/3min R
  • Technique: Your best running Intervals!!!
  • Bring Striding Poles and, well, running shoes!!

Wednesday August 15:

  • XC – Suggested Training LSD
    • 1.5 to 2 hrs slow, easy run or bike

Thursday August 16:

  • Who: Year Round Athletes in the Summer Program
  • Where: Keilor Road.
  • When: 6:30 – 8:00 pm
  • What: 
    •  “Natural Strength”, Core, and “Base Training” on SKATE roller skis
      • 15min No poles (gradual incline is best)
      • 20min DP with emphasis on “dropping” on to your poles
      • 15 “single stride/stick” (upper body only)
      • 20 min Uphill DP (medium incline is best)
        • Try to do this as “Slow Motion)
      • 10 min Slo-mo Kick DP
    • 10 min Cool down
  • Technique: CLASSIC Roller skiing

Friday August 17:

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

Saturday August 18:

  • Summer Program
    • Where: McKinnon Ravine
    • When: 9:00 – 11:00
    • Technique: SKATE RS 
    • What: 
      • 2-4 x 8min Z3 (continuous intensity) w/2min R
  • Adult Roller Ski:
    • What: SKATE RS
    • Where: McKinnon Ravine
    • When: 9:00 to 10:30

Sunday August 12:

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

Training This Week: August 6 to August 12

Week #15 of 2018-19

Coming Up:

  • The YR’s are at the Haig Glacier this week and therefore NO formal training during the week!!!
  • Week #4 of the Ski Specific Dryland training
  • Week #4 – Volume Week
  • Adult Roller Ski  – EARLIER START on Saturday!! 9:00 am

Monday August 6:

  • XC: Adult Strength at Performance 104
    • Holiday Monday…NO Strength Training This Monday!!

Tuesday August 7:

  • Who: Summer Training Athletes
  • Where: You Choose
  • When: Up to you 🙂
  • What: Intensity (on foot or RS)
    •  2 or 3 x 8min (8 x 40s Z4/20s Z1) w/3min R
  • Technique: SKATE RS Intervals!!!

Wednesday August 8:

  • XC – Suggested Training LSD
    • 1.5 to 2 hrs slow, easy run or bike

Thursday August 9:

  • Who: Year Round Athletes in the Summer Program
  • Where: Your Choice.
  • When: At your convenience
  • What: 
    •  “Natural Strength”, Core, and “Base Training” on SKATE roller skis
      • 15min No poles (gradual incline is best)
      • 20min DP with emphasis on “dropping” on to your poles
      • 15 “single stride/stick” (upper body only)
      • 20 min Uphill DP (medium incline is best)
        • Try to do this as “Slow Motion)
      • 10 min Slo-mo Kick DP
    • 10 min Cool down
  • Technique: CLASSIC Roller skiing

Friday August 10:

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

Saturday August 11:

  • Summer Program
    • Where: you Choose
    • When: Early in the day is best
    • Technique: RS or on Foot
    • What: 
      • 2-4 x 10min Z3 (continuous intensity) w/2min R
  • Adult Roller Ski:
    • What: SKATE RS
    • Where: McKinnon Ravine
    • When: 9:00 to 10:30

Sunday August 12:

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

Training This Week: July 30 to August 5

Week #14 of 2018-19

Coming Up:

  • Week #3 of the Ski Specific Dryland training
  • Week #3 – Volume Week
  • Tuesday we are doing SKATE RS Intervals at Edmonton Ski Hill
  • Thursday we are doing strength on Roller Skis at Keilor Rd
  • Saturday we are going to Chickakoo area and doing double poling intervals
  • Adult Roller Ski  – We are at Chickakoo again :-).

Monday July 30:

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

Tuesday July 31:

  • Who: Summer Training Athletes
  • Where:
  • Edmonton Ski Hill/Cloverdale Hill – Click HERE for directions. We will meet by the outdoor rink
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Coach Driven  – Continuing  Build Phase of Training
  • Technique: SKATE RS Intervals!!!

Wednesday August 1:

  • XC – Suggested Training LSD
    • 1.5 to 2 hrs slow, easy run or bike

Thursday August 2:

  • Who: Year Round Athletes in the Summer Program
  • Where: Keilor Rd.
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  “Natural Strength”, Core, and “Base Training” on SKATE roller skis
  • Technique: SKATE Roller skiing

Friday August 3:

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

Saturday August 4:

  • Summer Program
    • Where: Chickakoo Click HERE for directions
    • When: 9:30 am to 11:00 am
    • Technique: Classic Roller Skiing
    • What: 
      • Double Pole Intensity
  • Adult Roller Ski:
    • What: SKATE RS
    • Where: Chickakoo Click HERE for directions
    • When: 11:30 to 1:00

Sunday August 5:

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

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!

Training This Week: July 16 to 22

Week #12 of 2018-19

Coming Up:

  • Week #1 of the Ski Specific Dryland training
  • Week #1 – Volume Week
  • Tuesday we are doing running Intervals at Edmonton Ski Hill
  • Thursday we are doing strength on Roller Skis at Keilor Rd
  • Saturday we are doing an Urban Assault of Edmonton (40-50km, including a Hillclimb competition – Details below)
  • Adult Roller Ski  – There will be NO Adult Roller Skiing for two weeks.

Monday July 16:

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

Tuesday July 17:

  • Who: Summer Training Athletes
  • Where:
  • Edmonton Ski Hill/Cloverdale Hill – Click HERE for directions. We will meet by the outdoor rink
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Coach Driven  – Continuing  Build Phase of Training
  • Technique: Running Intervals…BRING striding Poles!!!

Wednesday July 18:

  • XC – Suggested Training LSD
    • 1.5 to 2 hrs slow, easy run or bike

Thursday July 19:

  • Who: Year Round Athletes in the Summer Program
  • Where: Keilor Rd.
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  “Natural Strength”, Core, and “Base Training” on SKATE roller skis
  • Technique: SKATE Roller skiing

Friday July 20:

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

Saturday July 21:

  • Summer Program
    • Where: Meet at McKinnon Ravine
    • When: 7:30 am to 11:00 am
    • Technique: Classic Roller Skiing
    • What: 
      • Urban Assault – Route TBD
  • Adult Roller Ski:
    • There will be NO Adult RS sessions for this week or next (two weeks off)

Sunday July 22:

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

Training This Week: July 9 to July 15

Week #11 of 2018-19

Coming Up:

  • Week #9 of the Build Phase (next week we start the Ski Specific Phase)
  • Tuesday we are doing Running Intervals at Hawrelak
  • Thursday we are doing strength on Roller Skis at Edmonton Ski Hill
  • Saturday we are at McKinnon Ravine
  • Adult Roller Ski Sessions will be at McKinnon Ravine

Monday July 9:

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

Tuesday July 10:

  • Who: Summer Training Athletes
  • Where: Hawrelak Park
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Coach Driven  – Continuing  Build Phase of Training
  • Technique: Running Intervals…BRING striding Poles!!!

Wednesday July 11:

  • XC – Suggested Training LSD
    • 1 to 1.5 hrs slow, easy run or bike

Thursday July 12:

  • Who: Year Round Athletes in the Summer Program
  • Where: Edmonton Ski Hill/Cloverdale Hill – Click HERE for directions. We will meet by the outdoor rink
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  “Natural Strength”, Core, and “Base Training” on classic roller skis
  • Technique: Classic Roller skiing

Friday July 13:

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

Saturday July 14:

  • Summer Program
    • Where: McKinnon Ravine
    • When: 9:00 am to 11:00 am
    • Technique: Classic Roller Skiing
    • What: 
      • Classic Roller Intensity
  • Adult Roller Ski:
    • Where: McKinnon Ravine (Back parking lot) Click HERE for directions
    • When: 11:30 am to 1:00 pm
    • Technique: Classic Skiing

Sunday July 15:

  • Self directed training. Long Slow Distance (LSD)

Training Cancelled Tonight

We don’t mind a little rain…but the Weather Map (Radar forecast) is calling for heavy rain for the next three hours or more, including thunder and lightning! Hence, practice is cancelled!!
Do a core routine, go for a walk in the rain, a short run even, but be careful with the heavy rain…
See you on Thursday…at Edmonton Ski Club. We will roller ski on Thursday since we are missing it today.

Training This Week: July 2 to July July 8

Week #10 of 2018-19

Coming Up:

  • Week #8 of the Build Phase
  • Tuesday we are doing Skate roller ski intervals at Edmonton Ski Hill!!!
  • Thursday we are ALSO at Edmonton Ski Hill – running/strength
  • Saturday we are doing the 2nd of 4 Fast Trax Chickakoo time Trials – details below
  • Adult Roller Ski Sessions will be at Chickakoo this Saturday – details below

Monday July 2:

  • XC: Adult Strength at Performance 104
    • Monday Canada Day Holiday – NO STRENGTH SESSION

Tuesday July 3:

  • Who: Summer Training Athletes
  • Where: Edmonton Ski Hill/Cloverdale Hill – Click HERE for directions. We will meet by the outdoor rink
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Coach Driven  – Continuing  Build Phase of Training
  • Technique: Skate Roller Ski Intervals

Wednesday July 4:

  • XC – Suggested Training LSD
    • 1 to 1.5 hrs slow, easy run or bike

Thursday July 5:

  • Who: Year Round Athletes in the Summer Program
  • Where: Edmonton Ski Hill/Cloverdale Hill – Click HERE for directions. We will meet by the outdoor rink
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  “Natural Strength”, Core, and “Base Training” on foot/running
  • Technique: Bring striding poles

Friday July 6:

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

Saturday July 7:

  • Who: Summer Program
  • Roller Ski Time Trial  – Chickakoo – 3km, 5km/6km, 7.5km, or 10km
    • Who: Summer Program
    • Where: Chickakoo
    • When: 8:30 am to 11:00 am
    • Technique: Skate Roller Skiing
    • What: 
      • Skate Roller Ski Time Trial
        • Where: Chickakoo – Click HERE for directions
        • When: TT starts at 8:30 am (remember you need a warm up!!)
        • Distance: 5km, 7.5km, or 10km
    • Adult Roller Ski:
      • Where: Chickakoo – Click HERE for directions
      • When: 11:30 am to 1:00 pm
      • Technique: Skate Skiing

Sunday July 8:

  • Self directed training. Long Slow Distance (LSD)

Training This Week: June 25 to July 1 (Canada Day)

Week #9 of 2018-19

Coming Up:

  • Week #6 of the Build Phase
  • Tuesday we are doing running intervals at Hawrelak Park!!!
  • Thursday we are at the Keilor Road
  • Saturday we are at McKinnon Ravine

Monday June 25:

  • XC: Adult Strength at Performance 104
    • Starts at 6:30pm

Tuesday June 26:

  • Who: Summer Training Athletes
  • Where: Hawrelak Park – Parking Lot by the pedestrian bridge
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Coach Driven  – Continuing  Build Phase of Training
  • Technique: Running Intervals – bring striding poles

Wednesday June 27:

  • XC – Suggested Training LSD
    • 1 to 1.5 hrs slow, easy run or bike

Thursday June 28:

  • Who: Year Round Athletes in the Summer Program
  • Where: Keilor Rd – Click HERE for directions
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  “Natural Strength”, Core, and “Base Training”
  • Technique: Skate Roller Skiing

Friday June 29:

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

Saturday June 30:

  • Who: Summer Program
  • Where: MacKinnon Ravine – Back parking lot – Click HERE for directions
  • When: 9:00 am to 11:00 am
  • Technique: Skate Roller Skiing – Interval training
  • What: 
    • Basics of the YTP
      • Some Theory and indoor session – bring a binder and a writing instrument
        • Will cover Training Log, Training Zones, Use of HR Monitor, and RPE
        • Will discuss successful routines, habits, and sleep and nutritional needs of successful athletes
        • Will reinforce the 80-20 principle of training
  • Adult Roller Ski:
    • Where: MacKinnon Ravine – Back parking lot – Click HERE for directions
    • When: 11:30 am to 1:00 pm
    • Technique: Skate Roller Skiing

Sunday July 1 Canada Day :

  • Self directed training. Long Slow Distance (LSD)

Training This Week: June 18 to June 24

Week #8 of 2018-19

Coming Up:

  • Week #5 of the Build Phase
  • Tuesday we are classic roller skiing at McKinnon Ravine!!!
  • Thursday we are at the Edmonton Ski Hill (Cloverdale Hill)
  • Saturday we are at Keilor Road.

Monday June 18:

  • XC: Adult Strength at Performance 104
    • Starts at 6:30pm

Tuesday June 19:

  • Who: Summer Training Athletes
  • Where: MacKinnon Ravine – Back parking lot – Click HERE for directions
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Coach Driven  – Continuing  Build Phase of Training
      • Fartlek Intensity on CLASSIC roller Skis
  • Technique: Skate Roller Skiing – so bring SKATE RS gear and running shoes (just in case)!

Wednesday June 20:

  • XC – Suggested Training LSD
    • 1 to 1.5 hrs slow, easy run or bike

Thursday June 21: Summer Officially Arrives

  • Who: Year Round Athletes in the Summer Program
  • Where: Edmonton Ski Hill – Click HERE for directions
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  “Natural Strength”, Core, and “Base Training”
  • Technique: Run (on foot) and BRING POLES!!

Friday June 22:

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

Saturday June 23:

  • Who: Summer Program
  • Where: Keilor Rd – Click HERE for directions
  • When: 9:00 am to 11:00 am
  • Technique: Skate Roller Skiing – Interval training
  • What: 
    • Basics of the YTP
      • Some Theory and indoor session – bring a binder and a writing instrument
        • Will cover Training Log, Training Zones, Use of HR Monitor, and RPE
        • Will discuss successful routines, habits, and sleep and nutritional needs of successful athletes
        • Will reinforce the 80-20 principle of training
  • Adult Roller Ski:
    • Where: Keilor Rd – Click HERE for directions
    • When: 11:30 am to 1:00 pm
    • Technique: Classic Skiing (we will stay with classic skiing this week)

Sunday June 24:

  • Self directed training. Long Slow Distance (LSD)
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