July 20-26

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  • #11763
    Alain Parent
    Alain Parent
    Keymaster

    Later this month:
    Wednesday, July 29th: Vertical Challenge. 1000m to 2500m of vertical climbing
    July 31 – August 10: No team sessions, training is on your own.

    Monday (13):
    T2, Multi, Primo, Supremo

    Silver Tip Uphill Running. We circulated the details via email on Friday (17th).

    Biathlon Shooting: POD 1: 1100-1300

    Tuesday (14):
    Multi, Primo, Supremo

    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. 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, say 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 3: 1600-1800

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

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

    Hike up the Middle Sister.

    Equipment:
    Estimated hiking time is 5.5-6.5 hours. All athletes to pack: 2l water, lunch & bars, rain jacket, pants, tuque, and gloves.

    We will be done between 2-3pm. We will send an email mid way into the hike with an estimated arrival time.

    Pod 1: Arrive the meeting point at 0800
    Pod 2: Arrive at 0815
    Pod 3: Arrive at 0830
    Pod 4: Arrive at 0845. Pod 4 will not summit today, but turn around at the upper meadow (2200m)

    Meeting and finish point:
    At the end of the Three Sisters Parkway

    Thursday (16):
    Primo, Supremo

    Classic rollerskiing with 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 Skate 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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