This is week 8 in our yearly training plan. This week is a recovery week, the focus will be on recovery/rest there will be less volume in your training plan than last week so that you can rest. This week there will a roller ski be a time trial on sunday. Tuesday there we will be road cycling so bring your bike. It does not matter if you have a mountain bike or a road bike we, will have different roads and distances for different ability levels. I will need a couple of parents will to ride with use to follow different ability groups. Last thursday you told me that you do not like training on the track. I understand this but there is a good reason to do this as it is the best place to learn about pacing. So for the rest of the summer we will only be at the track one more time. I have also attached the strength assessment in the filing cabinet. Have a look and we will be addressing this more and more as we train. The strength training plans are in the filling cabinet as well. Here is the camp plan for those going to lake placid. Penny and I will be driving. We will be leaving Chelsea early so that we can join in with the first training on Thursday. We will be staying at a house in Lake Placid , see link for details http://www.vrbo.com/464794. We will be cooking in our chalet. My goals is to purchase most of our food in lake Placid and that the athletes attending will be responsible for preparing meals, as we do we will talk about nutrition and healthy food preparation. Jeudi 27:
Vendredi 28:
Samedi 29:
Dimanche 30:
Here is the dynamic stretch routine that I would like us all to use before each work out. It is a full body dynamic stretch work that can be done almost completely standing so we will be able to use it in the winter as well. Print it, learn it, remember it. Stretch Warm Up
Week 8 Tuesday June 18 Activity: Road cycling Location: NCC visitors centre Time: 6-7:30pm Wednesday June 19 Juniors only Activity: Strength Training for older than 1997 Location: Chelsea Gym, Meredith Centre Time: 6-7:30pm Thursday June 20 Activity: Pacing and running technique Location: King Mountain Parking lot. We will be doing intervals and distance work. Time: 6-7:30pm Sunday June 23 8am Junior Practice Activity: Skate time /trail 6 and 9 km Location: P8 Time: 8am until 10am Sunday June 23 10am Juvenile and Midget Practice Activity: Skate Roller time trial 3km Location: P8 Time: 10am until noon Week 9 Tuesday June 25 Nordic Activity: Running intervals Juniors 12 x 30 sec (30 sec rest) Juveniles 10x30 (30 sec rest) midgets 8x30sec (30 sec rest) Location: NCC visitors Centre Time: 6-8pm Tuesday June 25 Biathlon Activity: Shooting Practice, running and strength Location: Biathlon Range Time: 6pm Wednesday June 26 Juniors only Activity: Strength Training for older than 1997 Location: Chelsea Gym, Meredith Centre Time: 6-7:30pm Thursday June 27 Activity: Skate Roller Skiing Location: Philemon Wright High school Time: 6-7:30pm Sunday June 30 8am Junior Practice Activity: Skate Biathlon and Classic Roller ski Nordic. Roller skiing technique and ski strength Location: P8 Time: 8am until 10am Sunday June 30 10am Juvenile and Midgets Activity: Skate Roller skiing Technique and ski strength Location: P8 Time: 10am until noon |
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