Training This Week: September 10 to 16

Posted on
September 9, 2018 by

 

Week #20 of 2018-19

Week #2 of Fall/Winter Program

Coming Up:

  • Registration for Fall Programming STILL Open~~ Click HERE to register 🙂
  • Week #9 of the Ski Specific Dryland training
  • Week #2 – Restitution/Acclimation to Fall and new Routines (2 weeks)
  • Capilano Fun Run – Saturday September 22
  • ENSC HINTON/Jasper Camp September 28-30

Monday September 10: Labour Day

  • Strength Training at Performance 104 – Note new address: Click HERE for directions:
    • 4242 99 St NW, Edmonton, AB T6E 5B3
    • Session #1 – 6:30 to 7:30
    • Session #2 – 7:30 to 8:30

Tuesday September 11:

  • Who: All Program
  • Where: Hawrelak Park – Click HERE for Directions
  • When: 6:30 – 8:00 pm
  • What: First Day of Programs
    • Week 2 of Acclimation training
    • Training:
      • Warm-Up Routine – Includes Movement and Activation Routine
      • Ski Striding
      • Fartlek Intensity on foot
      • Strength Training Routine
    • Bring:
      • Striding Poles, Drinkbelt, Change of clothes
    • Youth Racers
      • Classic Roller Skiing Intervals
        • DP on flat terrain
        • 2-3 x (3x5min Z4 w/3min R)

Wednesday September 12:

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

Thursday September 13:

  • Who: Thursday Program Skiers
  • Where: KEILOR Rd. Click HERE for directions
  • 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 1-SK on slight up hill
    • 10 min Cool down
    • For Non-Roller skiers
      • Solidify Warm-up routines, Ski Striding, and Strength Routines
  • Technique:
    • SKATE Roller skiing for those who have roller skis.
    • Running shoes and striding poles for everyone else

Friday September 14:

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

Saturday September 15:

  • Who: All Programs
    • Where: Goldbar PARK – Click HERE for Directions
    • When: 9:00 am to 11:00 am
    • Technique:
      • Intro to Intensity Training
        • Warm Up (5/5/5)
        • Ski Striding
        • Fartlek
        • Strength Training
    • What to Bring:
      • Running Shoes and Striding Poles
      • Drink Belt and a snack, as well as a some dry, warm clothes for after 🙂
    • Youth Racers:
      • Skate RS Intensity at RUNDLE
        • 2-4 x 8-10 min (Z3-4) w/4min R
  • Coaches: (All Coaches)
    • When: 11:30 to 1:00
    • Where: Goldbar/Capilano
    • What:
      • Warm-Up
      • Movement and Activation
      • Ski Striding
      • Classic Roller Ski – 5 points
      • Skate Roller Ski – Drills
    • Lunch, change of clothes, ski striding poles (about 10cm shorter than classic poles), RS ski equipment

Sunday September 16:

  • Self directed training. Long Slow Distance (LSD)
    • Up to 3 hrs.