Oct 11 - 18

Hi All

Great session on the hill on Saturday, a bit of tough uphill climbing before you filled yourselves with Turkey.  Hope everyone has been enjoying the beautiful fall weather, this is a great time to get out roller skiing

We are staying with a similar plan as last week with a change on intensity and the strength. Very important when you are doing Zone 1 you keep it below 65% of your Max HR.  So that is where you can talk comfortably but not sing :-).


Training session 
Tuesday - APS 61 King st. Barrie, L4N 6B5 - 5pm - roller ski sprints + bounding + strength
Thursday Hardwood 5pm - 90 min roller ski with 30 min double pole again, classic skiing
Saturday Hardwood 9am - Zone 3 intensity
Saturday Hardwood 12pm - Wax clinic for 1 hour, Sr devo will be helping the Jr skiers

Tuesday Toronto 6pm Riverdale - bounding + strength


Strength 

4 sets of

• Push-ups feet on swiss ball   8-10
• Dumbell tricep extension 8-10
• Dead lift 8-10
• pull-ups or Incline Pull-ups 10-12
• pike push-ups 8-10 (elevate feet to make harder)
• Lunge with dumbells above head 10-12

Reference video

https://www.youtube.com/watch?v=ETfo3RyzBS4

https://www.youtube.com/watch?v=Oy3zxr6W-vI
https://www.youtube.com/watch?v=TuBucAGzRBU

Saturday Wax Clinic

We are doing a wax clinic on Saturday, the senior athletes will be showing the juniors how to apply glide wax and scrape while I will be talking to the parents about how a wax room is run and the roles and responsibilities.  The clinic should last about an hour and it is advised for everyone.

Training Plan