Training This Week: August 27 to September 2

Week #18 of 2018-19

Coming Up:

  • Registration for Fall Programming Now Open~~ Click HERE to register ūüôā
  • Coach Meeting – Tuesday August 28th
  • Fast Trax TT#3 – Saturday September 1 – Chickakoo
  • Week #7 of the Ski Specific Dryland training
  • Week #7 – Volume Week (1 more week of volume!)
  • All Program Start Up – Tuesday September 4 –¬†Click HERE to register ūüôā
  • Jasper Super Camp – September 7-9 (All ages) Click HERE to register. ūüôā
  • Adult Roller Ski¬† – Skate RS

Monday August 27:

  • XC: Adult Strength at Performance 104
    • Performance 104
    • 6:30 to 7:30

Tuesday August 28:

  • Who: Summer Training Athletes
  • Where: McKinnon Ravine
  • When:¬†6:30 – 8:00 pm
  • What: Intensity on Roller Skis
    • ¬†3-4 x 8min (Z3 w/3min R)
  • Technique:¬†Your best running Intervals!!!
  • Skate RS equipment!!

Wednesday August 29:

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

Thursday August 30:

  • 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 31:

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

Saturday September 1:

  • 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 10:00 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: 10:00 am to 11:30 pm
      • Technique: Skate Skiing

Sunday September 2:

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

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