[Matt DeCarufel]

Hello LCs,

With the Haig camp in full swing and some various training/ recovery needs this is a 2 week post to help with your planning.  We will just have a few team sessions per week, so check your training peaks and call a friend to go train when there is not a team session.

The wildfires to the West are quite bad, and the weather unfortunately looks hot and dry so we will likely be getting some serious smoke in the coming weeks.  Following are guidelines for team training in the smoke when air quality is poor:

Low Risk (1-3): Training normally

Moderate Risk (4-6): No intensity outside. Maximum of 2 hours outside if it’s low intensity training (Z1/Z2)

High Risk (7-10+): No training outside

Local air quality stations: purpleair.com

Smoke Forecast Model: firesmoke.ca

Always check the forum for updates before coming to training. 

Team training for the next 2 weeks:

WEDNESDAY(21):

Multi-Primo-Supremo

Haig Week 1: REST DAY

All other athletes: Classic Rollerski @ CNC

Arrive at 9:00, 15 min warm up OYO.  Meet Evan at the shed at 9:15.  You will work on double pole technique and sprints.  Done at 11:00.

THURSDAY(22):

Multi-Primo-Supremo

The air quality is currently a 9. We are canceling for today and rescheduling for tomorrow. Stay tuned!

All athletes: Ski Striding Intensities Zone 7 @ CNC

Arrive at 8:45, 15 minute warm up.  Meet at the US Flag at 9:00. Done at 10:15.

Eat a micro breakfast (very small) as you will be working at the very top end of your effort on these hard but good intensities.

FRIDAY (23) NEW
Multi-Primo-Supremo

The AQI is an 8 at 9am. The wind has not picked up.

FOR THE ATHLETES THAT WENT ON THE GLACIER: Wait for the conditions to improve to a 3 or less and do the workout that is on your TP (solo or with others) today, tomorrow, or Sunday.
FOR THOSE THAT DIDN’T GO ON THE GLACIER: No intensity. Wait for the conditions to improve and go outside for a run, rollerski, or bike ride for 1.5 hours

Local air quality stations: purpleair.com

Arrive at 8:45 945, 15 minute warm up.  Meet at the US Flag at 9:00 1000. Done at 10:15 1115.  Eat a micro breakfast (very small) as you will be working at the very top end of your effort on these hard but good intensities.

MONDAY(26)

Supremo

3:30-4:45 Strength in the Gym with Chelsea. Women and men together.

WEDNESDAY(28)

Multi-Primo-Supremo

Haig week 2: REST DAY

All other athletes: Classic Rollerski and Trail Run @ Travel Alberta

Arrive at 8:00 Classic Rollerski on the Legacy Trail for 2hr. Change to running shoes and trail run for 1hr. Rollerski equipment can be stored in parked vehicles at Travel Alberta while we run. Done at 11:00.

THURSDAY(29)

Multi-Primo-Supremo

Session today is cancelled for all. The AQHI is 7 and looks to not improve throughout the day. Watch the AQHI on purpleair.com and get out for intensity on your own/with a teammate/family member/ friend when it is 3 or less- hopefully over the weekend.  Check your training peaks for the planned intensities.  You can also do intensity inside if you have access to a treadmill.

Looking forward, we will plan to have our next STUR on Tuesday, August 3, so try to get your intensity in on Saturday or Sunday pending good air quality.

“This ability to conquer oneself is no doubt the most precious of all things sport bestows.” -Olga Korbut

[Author]

Posts