Week #19 of 2018-19

Week #1 of Fall/Winter Program

Coming Up:

• All Program Start Up – Tuesday September 4 – Click HERE to register 🙂
• Registration for Fall Programming Now Open~~ Click HERE to register 🙂
• Week #8 of the Ski Specific Dryland training
• Week #1 – Restitution/Acclimation to Fall and new Routines (2 weeks)
• Jasper Super Camp – September 7-9 (All ages) Click HERE to register. 🙂
• Capilano Fun Run – Saturday September 22
• ENSC Jasper Camp September 28-30

Monday September 3: Labour Day

• No Strength Today – Labour Day Holiday

Tuesday September 4: First Day of Fall/Winter Programs

• Who: All Program
• Where: GOLDBAR PARK – Click HERE for Directions
• When: 6:30 – 8:00 pm
• What: First Day of Programs
  • Introductions
  • Meet w/your Coaches
  • Short introduction to training
  • Training:
    • Warm-Up Routine
    • Intro to Ski Striding
    • Strength Training Routine

Wednesday September 5:

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

Thursday September 6:

• Who: Thursday Program Skiers
• Where: EDMONTON SKI HILL. 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 Kick DP
  • 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 7:

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

Saturday September 8:

• 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 🙂

Sunday September 9:

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