Great event at the ERG sprints, everyone was going hard and having a good time and getting tons of Solomon gear.
We are in the race preparation phase of our program, this means we have to be focused on 3 things:
Building Endurance - this is done through Cardio exercise 60 - 90 min, the activities can be roller skiing, running, biking, mountain biking etc...typically done at Zone 1
Improving Technique - this is done by working on your technique during roller ski, ski striding and bounding sessions.
Building Upper body efficiency - Notice I did not say strength, we need to be better at double poling not body building. Time on the ski erg, roller board and doing body weight strength will help accomplish this objective.
Track your Kilometers to Build Endurance
To provide some motivation to build endurance we are going to start to count Kilometers. We will keep track of the number of kilometers that everyone does from November 1 - March 30. You will move your skier around the 250 KM course. You will get a sticker at 50, 100, 200 and 250 KM. The person who does the most KM will get be honored in this years banquet with the "Most KM award".How does it work
The KM tracking sheet has to be filled in and signed off by parents and submitted to the coaches (available in documents section on website).
- For every KM you ski you get 1 KM
- For every KM you swim, run, bike, roller ski you get 1 KM
- For every 5min of cardio or strength activity you get 1 KM
- For every 10 min of basketball, soccer or hockey you get 1 KM
Training This week
Barrie Training
Tuesday - 5-7pm 61 King st. Intensity and strength please bring roller ski, running shoes and clothes for inside and outside
Thursday - 4-6pm Hardwood - Roller ski Technique please bring roller skis both skate and classic
Saturday - 9-12pm Hardwood - Threshold Training please bring roller skis, running shoes and hill running poles
Toronto Training
Wednesday from 6-8pm Riverdale Intensity and strength please bring running shoes. clothes for outside and a headlamp
Training Program
No comments:
Post a Comment