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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)

training This Week: June 11 to 17

Week #7 of 2018-19

Coming Up:

  • Week #4 of the Build Phase – we are now heavy into some “serious” training 🙂
  • 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 11:

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

Tuesday June 12:

  • 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: Roller Skiing – so bring CLASSIC RS gear and running shoes!

Wednesday June 13:

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

Thursday June 14: 

  • 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 15:

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

Saturday June 16:

  • Who: Summer Program
  • Where: Keilor Rd – Click HERE for directions
  • When: 9:00 am to 11:00 am
  • Technique: Classic 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

Sunday June 17:

  • Self directed training. Long Slow Distance (LSD)

Training This Week: May 28 to June 3

Week #5 of 2018-19

Coming Up:

  • Week #3 of the Build Phase – we are now getting into some “serious” training 🙂
  • Adult Performance 104 Strength Training to start this Monday May 28th

Monday May 28:

  • Biathlon: Training at the Range
  • XC: Adult Strength at Performance 104
    • Starts at 6:30pm

Tuesday May 29:

  • Who: Summer Training Athletes
  • Where: Hawrelak Park (Far parking Lot)
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Coach Driven  – Continuing  Build Phase of Training
      • Fartlek Intensity on Skate roller Skis
  • Technique: Roller Skiing – so bring SKATE RS gear and running shoes! (Still skate skiing)

Wednesday May 30:

  • Biathlon: At the Range
  • XC – Suggested Training LSD
    • 1 to 1.5 hrs slow, easy run or bike

Thursday May 31: 

  • Who: Year Round Athletes in the Summer Program 
  • Where: Hawrelak Park (Far parking Lot)
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  “Natural Strength”, Core, and “Base Training”
  • Technique: Run (on foot) and BRING POLES!!

Friday June 1:

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

Saturday June2: Roller Skiing and Designing a YTP Part 4 (what we missed last week).

  • Who: Summer Program
  • Where: Goldbar
  • When: 9:00 am to 11:00 am
  • Technique: Skate Roller Skiing – Intro to formal 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: Goldbar
    • When: 11:30 am to 1:00 pm
    • Technique: Skate Skiing (yes, again)

Sunday May 27:

  • Self directed training. Long Slow Distance (LSD)

Training This Week: May 21 to May 27

Week #4 of 2018-19

Coming Up:

  • Week #2 of the Build Phase – we are now getting into some “serious” training 🙂
  • Roller Ski Rental – contact Ulf @ kleppeu@gmail.com
  • Adult Roller Ski Sessions will be at Chickakoo this Saturday – details below
  • Adult Performance 104 Strength Training to start Monday May 28th
  • May 26 – Intro to Roller Skiing
    • Roller Ski Time Trial  – Chickakoo – 5km, 7.5km, or 10km

Monday May 21:

  • Biathlon: Training at the Range
  • XC: NO STRENGTH TRAINING THIS WEEK!
    • Adult Strength Training to start May 28th

Tuesday May 22:

  • Who: Summer Training Athletes
  • Where: Hawrelak Park (Far parking Lot)
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  Coach Driven  – Continuing  Build Phase of Training
      • Fartlek Intensity on Skate roller Skis
  • Technique: Roller Skiing – so bring SKATE RS gear and running shoes!

Wednesday May 23:

  • Biathlon: At the Range
  • XC – Suggested Training LSD
    • 1 to 1.5 hrs slow, easy run or bike

Thursday May 24: 

  • Who: Year Round Athletes in the Summer Program 
  • Where: Hawrelak Park (Far parking Lot)
  • When: 6:30 pm to 8:00 pm
  • What: 
    •  “Natural Strength”, Core, and “Base Training”
  • Technique: Run (on foot) and BRING POLES!!

Friday May 25:

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

Saturday May 26: Roller Skiing and Designing a Yearly Training Plan (YTP) Part 4

  • 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
    • 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: Chickakoo – Click HERE for directions
    • When: 11:30 am to 1:00 pm
    • Technique: Skate Skiing

Sunday May 27:

  • Self directed training. Long Slow Distance (LSD)

Summer Program Registration is now Open

Follow this link to registration

Follow this link for program descriptions

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