August 11-16 (no session Monday 10th)

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    Alain Parent
    Alain Parent
    Keymaster

    WELCOME BACK!

    August activities:

    • We are following the same team training schedule for August as we did in July.
    • The August 24-28 week of training will be a mock “training camp week” for the LC’s. It’s a medium volume and high intensity week. All sessions will be in the Bow Valley including on the Friday. This is the final summer training week, we hope that all LC athletes can take part.

    Fall:

    • We are working on putting together a safe and comprehensive fall group training schedule and pods. The group training days will be similar to last year but the start times might change. We will pass on the schedule to you as soon as it’s finalized.
    • The fall camp is September 10-13. We hope that everyone has a campsite booked.

    Tuesday (11):
    Multi, Primo, Supremo

    Strength

    You need: ~4 meters of rope to wrap around a tree, 2 “dumbbells” about 10lbs for younger athletes & up to 20lbs for older athletes, short physio band.

    Location: Riverside Park

    Biking or running for your warm up. Biking is easiest with carrying your strength gear. You can bike directly to the park, drop off your equipment and continue biking to finish your warm up. If you are concerned about your backpack being too heavy to ride with, you can use a long physio band.

    Ideally the warm up should be longer than the cool down, 45min and 15min (unless you live far away from the park).

    Check the forum in the morning in case it rains heavy and we need to move to Zoom. 

    POD 1: Warm up for 45min (run/bike there), strength 0900-0950, then 15min run/bike back.
    POD 3: Warm up for 45min (run/bike there), strength 1000-1050, then 15min run/bike back.
    POD 2: Warm up for 45min (run/bike there), strength 1100-1150, then 15min run/bike back.

    Biathlon Shooting: POD 1: 1600-1700, POD 3: 1700-1800

    Wednesday (12):
    T2, Multi, Primo, Supremo

    Don’t forget to fill in the health screening ahead of time since it’s an early start.

    A long classic rollerski on the Legacy trail (out and back).

    The goals are:
    2003’s (except Makena) to ski 50km
    2004 -> 40km
    2005 & 2006 -> 30km
    2007 -> 2.5 hours with some technique

    Times:
    Pod 2, meet at Travel Alberta at 7:30am
    Pod 1, meet at travel Alberta at 7:45am
    Pod 3, meet at Travel Alberta at 8:00am
    Pod 4, meet at Travel Alberta at 8:30am

    Bring 3 snacks and some water. We will try to replenish your water midway.

    Thursday (13):
    Primo, Supremo

    Skate rollerski intensity (BE) at the CNC.

    Pod 1: Warm up rollerskiing on your own for 30min (0830-0900), then group session 0900-1000. Meet in front of biathlon building at 0900
    Pod 2: Warm up rollerskiing on your own for 30min (0930-1000), then group session 1000-1100. Meet in front of biathlon building at 1000
    Pod 3: Warm up rollerskiing on your own for 30min (0830-0900), then group session 0900-1000. Meet at team room at 0900

    Biathlon Shooting: POD 1: 1600-1700, POD 3: 1700-1800

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