Training This Week: Sept 24 to Sept 30

Week #22 of 2018-19

Week #3 of Fall/Winter Program

NOTE: It is getting dark earlier now, so we need to both be seen and be able to see!

  • SO…wear a bright coloured orange t-shirt (if cold then wear this over your warm up jacket).
  • Wear clothing with reflective material!!
  • And finally, you will need a head lamp so that you can see where you are going ūüôā

Coming Up:

  • Registration for Fall Programming STILL Open~~ Click HERE to register ūüôā
  • Week #2 – General/Build Fall Training Phase
  • ENSC HINTON/Jasper Camp September 28-30
  • FastTrax Roller Ski – Chickakoo Sunday October 14

Monday September 24:

  • 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 25:

  • Who: All Program
  • Where: Keilor Rd. Click HERE for directions
  • When:¬†6:30 – 8:00 pm
  • What:¬†
    • Week 3 of Build Phase of the Fall Program
    • 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
      • W/U including 10 x 8s Sprints
      • Classic Roller Skiing Intervals
        • 4-6 x 8min
          • Start on flats, then climbing, finish on the flats

Wednesday September 26:

  • XC – Suggested Training LSD
    • 1.5 to 2 hrs slow, easy run or bike (This is Z1 , which means “conversation” pace)
    • OR…
    • Cross Country races if you are running cross country races (school or Frank MacNamara)

Thursday September 27:

  • Who: Thursday Program Skiers
  • Where: Kinsmen Park¬†Far parking lot (Click HERE for directions)
  • When:¬†6:30 – 8:00 pm
  • What:¬†
    • ¬†“Natural Strength”, Core, and “Base Training” on CLASSIC roller skis (Skate for YD’s
      • 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 DS on slight up hill
    • 10 min Cool down
  • Technique:
    • Classic Roller skiing.

Friday September 28:

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

Saturday September 29:

  • Who: All Programs
    • Where: Goldbar PARK –¬†Click HERE for Directions
    • When: 9:00 am to 11:00 am
    • What: Coach Driven – Intensity¬†
    • Technique: Running
      • YD’s – Roller Skiing
      • Bring SK roller skiing stuff!
    • What to Bring:
      • Running Shoes and change of clothes

Sunday September 30:

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

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