Training This Week: August 19 to 25

Coming Up:

  • We are at Edmonton Ski Hill on Tuesday and Keilor Rd on Thursday. There is NO formal training on Saturday,
  • CLASSIC RS time trial on Sunday (Details below).
  • Fall Programs Start Saturday September 7
  • Coaches Conference Sat Sept 14 and Sun Sept 15 – Drayton Valley
  • Hinton Dryland Camp September 20-22

Monday August 19:

  • Strength Training
    • As usual

Tuesday August 20:

  • Who: Summer Program
    Where: Edmonton Ski Hill
    When: 6:30 to 8:00 pm
    What: 
    • Intensity
      • 3-5 x 8min Ladder Workout w/2min active R between sets
    • Specifics:
      • Warm Up – 20min – include mobility and activation
      • 7x8s Sprints w/52s active R
      • Ladder Workout – Ski Stride up 50m/down 25m, up 50m/down 25m, etc until reach top and then down 50 m/up 25 m, etc until bottom. Continue for 8min.
        • 25 min (13-15 year olds), 30 min (16-17 year olds) 40 min (18+ years) of intensity (depends on who you are)
      • 15min Cool down
    • Bring:
      • STRIDING POLES!!! Drinkbelt, Change of clothes

Wednesday August 21:

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

Thursday August 22:

  • Who: Thursday Group
  • Where: Keilor Road
  • When: 6:30 to 8:00 pm
  • What: 
    • Training: – Roller Skiing Technique, Drills and Strength
    • Technique: CLASSIC
    • Warm Up – 15min – include mobility and activation
      7x8s Sprints w/52s active R (Double Pole and Diagonal Stride)
    • 3-5 x DP up Keilor Rd Hill – to first switch back
      • Slow, concise, crisp, tight, and deliberate, “muscular” movements
    • 3-5 x “Single-Stick” up Keilor Rd Hill to barricades

Friday August 23:

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

Saturday August 24:

  • Who: Summer Program
  • THERE IS NO FORMAL SESSION TODAY!!
  • Suggest:
    • 1hr to 1.5 hrs of Z1 (RS, bike or run)
    • Include 5 x 10s sprints
      • After at least 30min
        • Sprint 10s w/2-3min active R
        • Repeat
  • Adult Roller Skiing:
    • THERE IS NO FORMAL SESSION TODAY!!

Sunday August 25: Classic Roller Ski Time Trial

  • Classic RS TT
    • DISTANCES:
      • 5km, 7.5km or 10km
    • START:
      • 9:00 am
    • WHERE:
      • Northeast of Edmonton
      • Just east of Anthony Hendey (just past the new bridge on North-East section of Anthony Hendey).
      • On 17 Street (North side of North Saskatchewan river).
      • Click HERE for directions
    • More details to come…