July 27- Aug 2 **Vertical Challenge Start Time Updated*

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    Matt DeCarufel
    Matt DeCarufel
    Keymaster

    Well done last week with STUR #3 and a solid climb up the Middle Sister. That was a good warm up for the legs to get ready for this week’s Vertical Challenge. This is our last big week of training before a break from team training sessions July 31-Aug 10. Check your training peaks for your training during the break.

    Monday (27):
    Multi, Primo, Supremo

    Skate Rollerski Intensity on the path by Palliser Trail (Z6/7) finishing with a Silver Tip climb (Bullseye). Get dropped off at the Holiday Inn and warm up OYO for 20min. Make you way to the Palliser apartment complex on Palliser Lane. Pick up at the end of the session is at the top of Silvertip. See map below.

    POD 1: Get dropped off or ski to the Holiday Inn. Warm up on your own for 20min (do 1min at BE), then meet at Palliser Apartment complex 8:45. Pick up at the top of Silvertip at 10:00

    Shooting 1100 to 1300 Pod 1 only.

    POD 2: Get dropped off or ski to the Holiday Inn. Warm up on your own for 20min (do 1min at BE), then meet at Palliser Apartment complex 9:30. Pick up at the top of Silvertip at 10:45

    POD 3: Get dropped off or ski to the Holiday Inn. Warm up on your own for 20min (do 1min at BE), then meet at Palliser Apartment complex 10:15. Pick up at the top of Silvertip at 11:15

    Tuesday(28):
    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.

    Shooting 4-6 POD 3 only

    Wednesday(29):
    Multi, Primo, Supremo
    VERTICAL CHALLENGE DAY!!!

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

    Depending on your age/pod the challenge will be to climb between 1,000M up to 2,500M. All the hiking will be done on Lady Mac and Grotto Mtn. All athletes to pack: 2L water, lunch & bars, rain jacket, pants, tuque, and gloves. Pods climbing 1,500-2,500 can refill water at the Bryant’s yard between peaks. Everyone will start and finish at the Cougar Creek/Lady Mac trailhead. Pod leaders/ athletes can call with exact pick up ~30min before we are back. Estimated finish times below.

    POD 2: Meet at 7:00 -> 2,000 M climbing. Start with Grotto Mtn, then ~700M up Lady Mac. Estimated finish at 14:00.
    2003 Athletes-> 2,500M climbing. Will start with POD, and climb some more at the end of the day.

    POD 3: Meet at 7:15 -> 1,500M climbing. Start with Lady Mac, then ~500M up Grotto Mtn. Estimated finish at 13:00.

    POD 1: Meet at 7:30 -> 2,000M climbing. Start with Grotto Mtn, then ~700M up Lady Mac. Estimated finish at 14:30.

    POD 4: Meet at 8:45 -> 1,000M climbing. Lady Mac all the way to the ridge. Estimated finish at 13:00

    Thursday(30):
    Primo, Supremo

    Classic Rollerski and Recovery rolling techniques. If you have a roller or ball, please bring it. If not, email Matt to use a club roller. Only 1 club roller per person so we are not sharing equipment. “First emailed, first reserved.”

    POD 1: 9:00-10:00 Meet in front of the Biathlon Building.
    POD 3: 9:30-10:30 Meet in front of the Biathlon Building.
    POD 2: 10:00-11:00 Meet in front of the Biathlon Building.

    Biathlon Practice POD 1 and 3.

    Pod 1: Shooting 4 to 5

    Pod 3: Shooting 5 to 6

    This is a plan your own practice day. You will have 1 row of 5 targets and 2 precision targets to decide what you would like to use for your 1h session. Coaches will be available for timing or feedback. 

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