Training This Week

Here you will find Cross Country and Biathlon training schedules for the coming week.

Archives from our old coaches blog site can be linked to HERE

Training This Week: August 13 to August 19

Posted on
August 12, 2018 by

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.