June 29-July 5

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  • #11655
    Alain Parent
    Alain Parent
    Keymaster

    Our 2019-20 insurance runs out on June 30th. Athletes need to be club members by that date in order for the club (and members) to have insurance coverage. The club also needs athletes to have paid at least 15% of their fees by that date: Register here: https://zone4.ca/reg.asp?id=23779

    SUMMER TRAINING PODS HERE

    Monday (29):
    Multi, Primo, Supremo

    Skate rollerskiing intensity (Pod 1-2) and running intensity (Pod 3). Hard efforts, so micro breakfast is best. Make sure you make some noise when you rollerski in your warm up, it’s a good idea to carry a bear spray, especially first thing in the morning.

    Bring your running shoes for backup.

    Location: CNC

    POD 2: Warm up rollerski on your own for 30min, then intensity 0900-1000. Meet at Team Room at 0900
    POD 1: Warm up rollerski on your own for 30min, then intensity 1000-1100. Meet at Tear Drop at 1000
    POD 3: Warm up run on your own for 30min, then intensity 0900-1000. Meet at the BWTC at 0900

    Biathlon Shooting: POD 1: 1100-1300 

    Tuesday (30):
    Multi, Primo, Supremo

    New strength plan. For the new plan 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 bike there with your strength equipment. Skiers and biathletes are a tough crowd! If you are concerned about your backpack being too heavy to ride with, you can use a long physio band and lighter dumbbells.

    Looks like the rain will hold off for the morning, so we will deliver the session outside. Bring your rain jacket just in case.

    POD 1: Warm up for 30min (bike there), strength 0900-0950, then 30min bike back
    POD 3: Warm up for 20min (bike there), strength 1000-1050, then 20min bike back
    POD 2: Warm up for 30min (bike there), strength 1100-1150, then 30min bike back

    Biathlon Shooting: POD 3: 1600-1800

    Wednesday (1):
    T2, Multi, Primo, Supremo

    NEED TO BE 2020-21 CLUB MEMBER IN ORDER TO TAKE PART TODAY AND BEYOND

    Pod 1 will do distance (skate rollerski then run). (If the weather is poor, we will do ski striding then separate afternoon workout – Bring Roller Ski, Run and Ski Striding equipment.)

    Pod 2-3 will do ski striding intensity/technique.

    Pod 4 will do running sprints.

    Location: CNC

    POD 1: 0830-1015 Skate rollerski then 1030-1200 run. Meet at team room. (If the weather is poor, we will do ski striding then separate afternoon workout – Bring Roller Ski, Run and Ski Striding equipment.)
    POD 2: Bike up with your ski striding poles attached to your bike, meet at the team room 0915-1030 ski striding intensity in BE.
    POD 3: Bike up with your ski striding poles attached to your bike, meet at the BWTC 0900-1015 ski striding.
    POD 4: Bike up, meet at the team room 1030-1145 for running with sprints.

    Thursday (2):
    Primo, Supremo

    Rollerskiing with some strength and agility.

    A double pole video for you to watch before coming to the session: http://www.hudl.com/technique/video/embed/Qtjpekb8

    Location: CNC

    POD 1: Warm up on your own for 20min, meet at BWTC 0900-1030 (Skate rollerskiing)
    POD 3: Warm up on your own for 20min, meet at team room 0900-1030 (Classic rollerskiing)
    POD 2: Warm up on your own for 20min, meet at team room 1030-1200 (Classic rollerskiing)

    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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