June 7-13 *Updated Saturday 7pm Bike Info*

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  • Jun 5, 2021 at 1:08 PM #13672

    Alain Parent
    Keymaster

    HOUSEKEEPING:

    • In order to keep team training safe, we will continue to operate in pods until at least June 26
    • Summer training schedule starts June 28th. See separate post for the schedule
    • The next STUR will be on June 17th
    • The 3000 meters run on the track is on June 21st.

    PODS:

    Monday (7):
    Primo-Supremo

    Intensity day

    Pod 3: 445-615. Ski striding, bring poles. Get dropped off (or park) at the end of the paved road 1km passed the CNC. Run down to the Canmore Power plant (bottom of powerline on the new Legacy switch backs) at 500 for SS intensity in Z4 up the gap road.
    Pod 4: Ski Striding intensity, Z4 @ CNC 445-500 Warm up OYO run. Meet @ 5PM @ Jamaica Flag.
    Pod 5: Ski Striding intensity, Z4 @ CNC 445-500 Warm up OYO run. Meet @ 5PM @ Sweden Flag.

    Tuesday (8):
    Supremo

    Strength with Chelsea.

    Women: Arrive the bwtc at 445 and go for a warm-up run for 15 minutes. Meet Chelsea at the back of the BWTC at 500. You will be done at 600
    Men: Arrive the bwtc at 545 and go for a warm-up run for 15 minutes. Meet Chelsea at the back of the BWTC at 600. You will be done at 700

    Wednesday (9):
    Primo-Supremo

    Strength at Riverside Park with Matt and Stu. Bring your strength kit.

    Pod 1 & 4: Leave your house on your bike at 445 and bike 15min to Riverside park. You will be done with strength at 600 and bike back home after.
    Pod 2 & 3: Leave your house on your bike at 545 and bike 15min to Riverside park. You will be done with strength at 700 and bike back home after.

    Saturday-Sunday:
    Multi-Primo-Supremo

    Sunday Ride Update- All is good to ride!  Just like today, the weather will be cold to start (+5 C is forecasted), so wear leggings/pants, a jacket, and full gloves to start.  See you all bright and early at the Castle Jct or 2km North of Protection Mountain Campground.

    The first POD for each day will start at 8am at the locations noted on the trip document with 5 minutes between PODS.  Start order will be POD 1, 2, 3, 4, 5. Some PODS will be able to separate into 2 if needed.

    Be sure for Sunday you have a reflective vest or very bright top as there will be vehicles on the road.

    The estimated ride time for both days is:

    100KM- 4.5hr

    80KM- 4hr

    60KM- 3.25hr

     

    The real fight is in your mind. Train your mind to be stronger than your emotions.
    – Unknown

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