Oct 27- Nov 2

October 27- November 2

Good work this past weekend! Your enthusiasm for our team and this sport is refreshing as always! We are two weeks away from the international Erg challenge. We are impressed by how quickly you’re picking up the technique on the machine. We’re going to do more practice next week and some longer mock races. Be excited!

Please remember to follow all safety procedures when training on roads. For rollerskiing that means you must be wearing a helmet and bright reflective clothing. Choose terrain that matches ability, avoid steep dowhills, roads with railroad crossings, potholes and other hazards. You are to stay to the very edge of the road, skiing single file if in a group. When vehicles overtake you please step off the road, or double pole at the very edge. Be aware of your surrounding which means looking over your shoulder to see if a car is coming before stepping out into the road or making a u-turn. This also means you cannot wear headphones or earbuds. Do not train on roads in the early morning, dusk, or in heavy rain or fog. These conditions limit driver’s ability to see you and react to your presence. We will be working on more safety measures next team training to keep you safe.

We want you to be safe and have fun while training, following proper protocols keeps you safe, and gives your parents, loved ones and coaches peace of mind.

Team Training

Tuesday- HSB 5:00- 7:00 pm Rollerski + bounding

Saturday- HSB 1:00- 4:00 pm Rollerski + Erg + strength

Training Checklist

- At least 60 min a day of moderate to vigorous intensity

- Vigorous activities 3 days a week

- Strengthening activities 3 days a week (strength circuit)

- Ski specific training (rollerski, rollerblade with poles, or ski walk) at least once outside team training

Training Week Example

Monday- Gym class + activities with friends after school (moderate to vigorous activity day)

Tuesday- Team training 2 hours (moderate to vigorous training + strength)

Wednesday- Hockey practice 1- 2 hours (moderate to vigorous activity)

Thursday- Run/ rollerski/ bike/ rollerblade/ skate + ski bounding 1- 2 hours (Vigorous activity day + strength)

Friday- Gym class + walk the dog (Moderate activity day)

Saturday- Team training 3 hours (moderate to vigorous training + strength)

Sunday- Long hike 1-2 hours (moderate activity day)

Our Strength Circuit

30 seconds per activity, go through the set 1 to 2 times

- Push up

- Plank

- Crunch

- Bicycle

- Oblique crunch (30 sec per side)

- Jane Fondas (30 sec per leg)

- Reverse crunch

- Supermans