Training This Week: July 8 to July 14

Coming Up:

  • Part 2 of Physical Testing on Sat. (was re-scheduled to this Saturday)
  • We are at Edmonton Ski Hill on Tuesday
  • Keilor Rd. on Thursday
  • On Saturday we will be at Goldbar – Physical Testing Part 2
  • Adult Roller Skiers are also at Goldbar Park

Monday July: 8

  • Strength Training
    • As usual

Tuesday July: 9 

  • Who: Summer Program
  • Where: Edmonton Ski Hill
  • When: 6:30 – 8:00 pm
  • What: 
    • Training:
      • 15 Hills Workout w/striding poles!!
      • Technique: Running
      • Warm-Up – Include Mobility and Activation Routine
      • Speed/Spenst – 10 x 8s Z5/52s Z1
      • Intensity: Running/ski striding @ Z4
        • We will use the terrain (read: hills) of Edmonton Ski Hill to do this workout. Each will be given a certain amount of time to complete the workout (from 25min to 45 min). The goal is to do as many hills in the allotted time up to 15 hills
    • Bring:
      • Striding poles, Drinkbelt, Change of clothes

Wednesday July 10:

  • XC – On Your Own
    • 1.0 to 2.0 hrs run or Roller Ski (This is Z1 , which means “conversation” pace)

Thursday July 11:

  • Who: Thursday Group
  • Where: Keilor Rd.
  • When: 6:30 – 8:00 pm
  • What: 
    • Training:
      • Warm-Up Routine – Includes Mobility and Activation Routine
      • Coach Driven Strength, technique, and mobility
    • Technique: CLASSIC Roller Ski – DP and DS drills, along with balance and coordination drills
    • Bring:
      • CL RS equipment, Drinkbelt, Change of clothes

Friday July 12:

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

Saturday July 13:

  • Who: Summer Program
  • Where: Goldbar Pavilion
  • When: 9:00 am to 11:00 am
  • What:  Strength and Run Test
    • Training:
      • Warm Up – 20min – include mobility and activation
      • 3km Test Run (Run starts at 9:30 – @ 30s intervals)
      • Strength Test (For 60s)
        • Pushups
        • Body Saw
        • Sky Jumps
        • TRX Pull UPs
        • Single-Leg Ups
        • Dips
  • Bring:
    • Drinkbelt, Change of clothes
  • Adult Roller Skiing:
    • Where: Goldbar Park
    • When: 11:30 am to 1:00 pm
    • What:  SKATE ski technique work
      • 1-SK and Offset
    • Bring: SKATE Roller Ski equipment, Drinkbelt, Change of clothes

Sunday July 14:

  • Suggested Training
  • LSD
  • 1.5 to 2 to hrs