Awesome weekend. Sunday was a beautiful classic day with double poling and it was awesome to see everyone challenge themselves.
Easterns are almost here... which is so exciting! You are going to love The Barn.
Packing List: NO WIFI - so leave unnecessary electronics at home...this is an unplugged weekend.
Don't forget linens and towels for The Barn
Race suits and long underwear (it looks like it will be a little colder on the weekend)
Extra hats and mitts, gloves.... BUFFS
Waterbelt - water bottle and snack
Winter boots and snowshoes if you have.
Skates if you intend to hit the longest skating rink in the world
Snowsuit
Lounge wear for après ski
Notepads (with race plans in mind)
Lots of clean dry socks and undergarments
Favourite stuffy...c'mon I know you have one...
Skis! Race and warm-up Classic and Skate
PJs
Toiletries (toothbrush, deodorant, aftershave...hee hee)
headlamp
watch or something to tell time
running shoes optional
Snacks but try to keep it moderately healthy. Peanut free is always wise. There is one peanut allergy on the Sr. Team and they will be joining us Saturday night for dinner
IF I am missing anything, please let me know and I will add to the list by Wednesday night.
You have all improved so much over the season with your speed, fitness, strength, and technique. You have also become more mature and responsible and I bet that you can see it in each other too!
Training Plan
Monday – Rest or alternate sport! An easy ski is OK today also. Zone 1.
Tuesday - strength (below)- Push yourself but don't hurt yourself.
Wednesday - Hardwood Practice 6:00 - 7:30 pm. Skate with short bursts of intensity
30 min ski followed by 5-10 short skate sprints and 5-10 short double poling sprints.
30 min ski followed by 5-10 short skate sprints and 5-10 short double poling sprints.
If you cant find snow, get out for a warm up run followed by 5-10 sprints (50-100 meters) with 5 burpees in between each to get your whole body moving.
Thursday - Leaving for Easterns.
Friday – Prologue Classic Sprints 3km.
Saturday – Skate day! 2x2km = 5km Interval Start
Sunday – Classic day! 2x3km - 6km Mass Start
Strength
**Warm up: 10- 15 min Jog or bike**
Repetitions
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Exercise
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Example
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30 seconds
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High Knee (on the spot)
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10 each side
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Dynamic Lateral Lunges
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https://www.youtube.com/watch?v=FUX6Pz8vV0s
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15
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Chair (or bench) Dips
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https://www.youtube.com/watch?v=dl8_opV0A0Y
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15-20
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Speed skaters
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https://www.youtube.com/watch?v=s82GSHiJk1M
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10-15
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Explosive Push ups
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10-15
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Squat Jumps
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30 Seconds each side
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Side Plank
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20
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Mountain Climbers
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https://www.youtube.com/watch?v=lvaQcFaxL00
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60 seconds
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Plank
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60 second wall sit
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