Training This Week: October 8 to 14

Week #24 of 2018-19

Week #5 of Fall/Winter Program

Remember: It is 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 it 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:

  • Week #4 – General/Build Fall Training Phase
  • CRTG/AWCA Regional Training Camp – October 12-14¬†Click HERE for information and registration
  • FastTrax Roller Ski – Chickakoo Sunday October 14

Monday October 8:

  • Strength Training at Performance 104 Click HERE for directions:
    • 4242 99 St NW, Edmonton, AB T6E 5B3
    • NO STRENGTH TRAINING THIS WEEK due to Thanksgiving Day Holiday.

Tuesday October 9: Remember: It’s dark by 8:00 pm, so bring a HEAD LAMP!!

  • Who: All Program
  • Where: Keilor Rd. Click HERE for directions
  • When:¬†6:30 – 8:00 pm
  • What:¬†
    • Week 5 of Build Phase of the Fall Program
    • Training:
      • Warm-Up Routine – Includes Mobility and Activation Routine
      • Ski Striding
      • Coach Driven Intensity
      • Strength Training Routine
    • Bring:
      • Striding Poles, Drinkbelt, Change of clothes
    • Youth Racers
      • W/U including 10 x 8s Sprints
      • Skate Roller Skiing Intervals
        • 4-6 x ¬†8min
          • Skate Intensity on flats and hills (1-SK and 2-SK)

Wednesday October 10:

  • 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 October 11:

  • 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 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 DS on slight up hill
    • 10 min Cool down
  • Technique:
    • Skate Roller skiing.

Friday October 12: Day #1 of CRTG/AWCA Training Camp. Click HERE for information and registration

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

Saturday October 13: Day #2 of CRTG/AWCA Training Camp. Click HERE for information and registration

  • Who: All Programs
    • Where: HAWRELAK PARK Click HERE or 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 October 14: Chickakoo Time Trial (SK RS) Day #3 of CRTG/AWCA Camp. Click HERE for information and registration

  • Time Trial
  • Start is at 9:30
  • Skate Technique
  • Click HERE for directions