July 13-19

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  • #11727
    Alain Parent
    Alain Parent
    Keymaster

    Later this month:
    Monday, July 20th: STUR #3. We will circulate a start list a few days before
    Wednesday, July 22nd: Middle Sister hike
    Wednesday, July 29th: Vertical Challenge. Get your hiking legs ready!
    July 31 – August 10: No team sessions, training is on your own.

    Monday (13):
    Multi, Primo, Supremo

    Don’t forget to complete the health screening by 8am each morning of a workout. 

    Classic rollerskiing with some speed. Make sure you make some noise when you rollerski in your warm up, it’s always a good idea to carry a bear spray.

    Bring your running shoes for backup.

    Location: CNC

    POD 2: Warm up rollerskiing on your own for 30min, then speed 0900-1000. Meet in front of biathlon building at 0900
    POD 3: Warm up rollerskiing on your own for 30min, then speed 0900-1000. Meet at team room at 0900
    POD 1: Warm up rollerskiing on your own for 30min, then speed 1000-1100. Meet in front of biathlon building at 1000

    Biathlon Shooting: POD 1: 1100-1300

    Tuesday (14):
    Multi, Primo, Supremo

    Strength first, nutrition presentation after.

    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

    It’s great to run/bike for your warm up. Biking is easiest with your strength gear. You can bike directly to the park, drop off your equipment and continue biking to finish your warm up. I suggest your bike longer in your warm up (say 45min) if you live close to 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 20min (run/bike there), strength 0900-0950, then 15min run/bike back. You will have a 30min presentation on nutrition right after your strength is done (at the park)
    POD 3: Warm up for 20min (run/bike there), strength 1000-1050, then 15min run/bike back. You will have a 30min presentation on nutrition right after your strength is done (at the park)
    POD 2: Warm up for 30min (run/bike there), strength 1100-1150, then 30min run/bike back. You will have a 30min presentation on nutrition right after your strength is done (at the park)

    Biathlon Shooting: POD 3: 1600-1800

    Wednesday (15):
    T2, Multi, Primo, Supremo

    Don’t forget to fill in the health screening by 8am. It opens the day before.

    Skate rollerskiing and running/hiking to Ink Pots. We will start and finish at Castle Junction. See map below for exact meeting location.

    Each pod will rollerski to Johnston Canyon from Castle Junction. Older athletes will rollerski more. The run/hike is up Johnston Canyon (without a million people!) to the Ink Pots and back. We will rollerski back to Castle Jct at the end.

    Please arrive on time at Castle Jct so you don’t miss your pod’s departure. It takes 40min to drive to Castle Jct from Canmore.

    Equipment:
    The usual skate rollerski equipment with drink belt and snacks plus your running shoes rigged around your waist/drink belt or in a small pack.

    Pod 2: Arrive Castle Jct at 0900. You will be done at 1230pm
    Pod 1: Arrive Castle Jct at 0915. You will be done at 1245pm
    Pod 3: Arrive Castle Jct at 0930. You will be done at 1245pm
    Pod 4: Arrive Castle Jct at 0945. You will be done at 1245pm

    Meeting point:

    Thursday (16):
    Primo, Supremo

    Skate rollerskiing with some strength, speed and agility.

    Location: CNC

    POD 1: Warm up rollerskiing on your own for 20min, then group session 0900-1030. Meet in front of biathlon building at 0900
    POD 2: Warm up rollerskiing on your own for 20min, then speed 1030-1200. Meet in front of biathlon building at 1030
    POD 3: Warm up rollerskiing on your own for 20min, then speed 0900-1030. Meet at the top of the tear drop at 0900

    Biathlon Shooting in PM for POD 1 and 3.

    POD 1: Arrive 1545. Shoot 1600-1700. Physical Training – wear runners and bring Roller Ski Gear from 1700-1800.
    POD 3: Arrive 1655. Shoot 1700-1800 (wear runners). No additional physical training before or after.

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