Training This Week: August 6 to August 12

Posted on
August 6, 2018 by

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.