[Alain Parent]

Here is the plan for this week:

HOUSEKEEPING:

• What does this mean?
  It means that we are targeting rollerski workouts this fall for the transfer of general fitness into specific fitness and improvement of technical skills when on rollerskis. So when you rollerski with the team or on your own, focus on your technique for maximum return in that training session. During rollerski team workouts, we ask athletes to keep socializing at a reduced level.
• This week’s technique theme:
  Body positioning and weight transfer
• Driving at the Nordic Centre:
  It’s been noted by parents of younger kids that some LC drivers are driving too fast at the Nordic Centre. Keep in mind that we have young kids in the parking lots and on the roads at the CNC. Please drive slowly to avoid hitting someone

Monday (28):
Supremo

1645-1800 for XC-Supremos. Skate rollerskiing. Meet at the team room.

Tuesday (29):
Multi-Primo-Supremo

Pod 2: 1645-1700-warm up running OYO then meet in the penalty loop at 1700. Running, core, and speed. You will be done at 1830. Watch the following 4min running form video prior: https://www.youtube.com/watch?v=NhXSuyklE48

Pod 3: 1645-1700-warm up running OYO then meet in cross country stadium at 1700. Ski Striding. You will be done at 1830.

Wednesday (30):
Multi-Primo-Supremo

Pod 2: 1645-1715-warm up OYO on skate rollerskis. Meet at the top of the tear drop at 1715 for some intensity. You will be done at 1815.

Pod 3: 1645-1705-warm up running or biking to the LGMS track. Upon arrival at 1705, finish your warm up with the dynamic warm up. Intensity running. You will be done at 1815.
Dynamic warm up to loosen you up and get ready to go:
Video: https://www.youtube.com/watch?v=U1EU_JfotB8
Summary Sheet: http://www.canmorenordic.com/wp-content/uploads/2020/08/Dynamic-Warm-Up-for-Runners.pdf

Thursday (1):
Primo-Supremo

Strength training for Pod 3 and Supremo athletes not doing strength on Mondays. Equipment needed: Short Physio Band, Long Physio Band, and dumbbells (similar to summer 10-20 lbs)

Pod 2: 1645-1745: RS-SK, meet at team room. 1745-1845: Strength beside team room. If you do strength next Monday, you will not do strength today, just rollerski 1645-1815
Pod 3: 1645-1745: Strength beside team room. 1745-1845: RS-SK from team room.

Saturday (3):
Multi-Primo-Supremo

Long distance classic rollerski on the Banff Springs gold course road. This is the last extra long distance for the fall. Don’t miss it!

Challenge for the day:
Athletes born in 2003: Cover 60km
Athletes born in 2004: Cover 50km
Athletes born in 2005: Cover 40km
athletes born in 2006: Cover 30km

Pod 2: Arrive at 8:45am
Pod 3: Arrive at 9:00am

Meeting point: Bow Falls parking lot in Banff.

Equipment: Classic rollerski gear, snacks, 2 liters of water. Other clothes for the weather conditions.

Remember the 20 minute rule: Change your top and eat carbs and protein within 20 minutes of the end of your workout. Since we are in Banff, then bring these 2 components with you.

 

 

 

 

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