Happy Monday Skiers!
Congrats to our skiers who raced at Easters! Adam and Alex (and our buddy Sully too)! I cant wait to hear about your experience and I'm sure the rest of your team would love to hear what it was like.
Great work to everyone on our Saturday interval training, we will start doing more because I can tell you loved it!
Also...mini skiing on Sunday was so much fun (and hard work!). Here is the map of where we went. Next time we can try to go all over the map!
Great work to everyone on our Saturday interval training, we will start doing more because I can tell you loved it!
Also...mini skiing on Sunday was so much fun (and hard work!). Here is the map of where we went. Next time we can try to go all over the map!
(ps...we did Coffee Run and in was amazing!)
Training Plan
Monday – Keep moving today, run/bike/swim/ski for around 60 minutes. If you are sore from this weekend then you should still do 60 minutes but just do it a little easier.
Tuesday - strength (below)- Do each exercise the same number of times you did last week.
Wednesday - Hardwood Practice 5:00 - 7:00 pm. I would like to be on classic skis but bring both...especially if it rains on Tuesday.
If you can't get to Barrie but you can ski, get out for around 60 minutes of medium-hard skiing.
If you can't get to Barrie but you can ski, get out for around 60 minutes of medium-hard skiing.
If you cant find snow, try to get out for a run. I like to find a good hill that's not slippery or some stair. If you are running, make it tough but around 30 min or so.
Thursday - Strength
Friday – Do something light/gym/play, tomorrow's workout will be tough but fun!
Saturday – Hardwood Practice 1pm-4pm. Bring your skate skis!
Sunday – Suntrail Special! We will start our warm up around 9:00 am
That chart that is hard to see there had this information:
Class
|
Birth year
|
Distance*
|
Cost
|
Start
|
Bunny
& Atom Girls
|
2008-2010
|
0.4 km
|
$8.00
|
1
skier/15 sec
|
Bunny
& Atom Boys
|
2008-2011
|
0.4 km
|
$8.00
|
2
skier/15 sec
|
Pee
Wee Girls
|
2005-2007
|
1.2 km
|
$8.00
|
3
skier/15 sec
|
Pee
Wee Boys
|
2004-2007
|
1.2 km
|
$8.00
|
4
skier/15 sec
|
Midget
Girls
|
2003-2004
|
1.8 km
|
$8.00
|
5
skier/15 sec
|
Midget
Boys
|
2002-2003
|
1.8 km
|
$8.00
|
6
skier/15 sec
|
Juvenile
Girls
|
2001-2002
|
5 km
|
$10.00
|
7
skier/15 sec
|
Juvenile
Boys
|
2001
|
7 km
|
$10.00
|
8
skier/15 sec
|
Junior
Girls
|
1999-2000
|
5 km
|
$12.00
|
9
skier/15 sec
|
Junior
Boys
|
1999-2000
|
7 km
|
$12.00
|
10
skier/15 sec
|
Junior
Women
|
1997-1997
|
7 km
|
$15.00
|
11
skier/15 sec
|
Open
Women
|
1996 and earlier
|
7 km
|
$15.00
|
12
skier/15 sec
|
Master
Women **
|
1985 and earlier
|
7 km
|
$15.00
|
13
skier/15 sec
|
Junior
Men
|
1997-1998
|
10 km
|
$15.00
|
14
skier/15 sec
|
Open
Men
|
1996 and earlier
|
10 km
|
$15.00
|
15
skier/15 sec
|
Master
Men
|
1985 and earlier
|
10 km
|
$15.00
|
16
skier/15 sec
|
Strength
**Warm up: 10- 15 min Jog or bike**
Make sure your getting in a good warm up!
Do each of the same number of times you did last week.
Repetitions
|
Exercise
|
Example
|
30 seconds
|
High Knee (on the spot)
| |
10 each side
|
Dynamic Lateral Lunges
|
https://www.youtube.com/watch?v=FUX6Pz8vV0s
|
15
|
Chair (or bench) Dips
|
https://www.youtube.com/watch?v=dl8_opV0A0Y
|
15-20
|
Speed skaters
|
https://www.youtube.com/watch?v=s82GSHiJk1M
|
10-15
|
Explosive Push ups
| |
10-15
|
Squat Jumps
| |
30 Seconds each side
|
Side Plank
| |
20
|
Mountain Climbers
|
https://www.youtube.com/watch?v=lvaQcFaxL00
|
60 seconds
|
Plank
| |
60 second wall sit
|
Weekend Pictures!
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