Week of October 18-24, 2010.

Tuesday:
20 min warm-up provided by Claire. We will be using poles for the first part of this.
15 min time trial race at the forest trails. This will be for gauging how fit the team is.
                                                         MM/M will race 1km;
                                                         Juv/J will race 3km.
25 min skills/cool-down returning to lodge.

Thursday:
10 minute warm-up provided by Jim and Randy (?)
45 minute circuit; 30 seconds on; 30 off.
5 minute stretching.

Saturday:- weather permitting
15 minute run to warm-up.
8 minutes to gear up & drink water.
Juveniles/Juniors:
67 minutes on roller skis which includes no stopping.
      -10 minutes without poles
      -10 minutes of equal: hot chocolate tray; candle sticks, check marking and gunslinging (one pass of
        each and rotate through the 20 minutes doing all four and then starting again).
      - 1 minute water break
      -20 minutes of skiing with poles practicing both 1 skate and 2 skate techniques in zone 2-3
      -1 minute water break
      -20 minutes roller skiing with poles: but in zone 3 or 4. One way = 1 technique and return = other
        technique. After 10 minutes switch.
      -5 minutes cool-down without poles.
MM/Midgets: -same practice as last week. It is really important to focus & develop technique.
67 minutes on roller skis which includes no stopping.
     -15 minutes without poles (1/2 the distance of older group)
     -20 minutes of equal: hot chocolate tray; candle sticks, check marking and gunslinging (one pass of

        each and rotate through the 20 minutes doing all four and then starting again).

     -5 minute water break and rest

     -20 minutes roller skiing with poles practicing both 1 skate and 2 skate techniques in zone 2 max. 

       Speed is not the focus here- focus is on technique for this group please.

     -6 minutes cool-down with poles.

Raining: the team will meet at the lodge.

15 minute warm-up run; 15 minutes of drills (walk double poling, bum kicks, knees up  running), 45 minute run no stopping

       Juveniles/Juniors- zone 2-3; MM/Midgets- zone 2.

15 minutes cool down as a team. Meet in the stadium at this time and cool down together please. Have a great day of training!!!

WATER BOTTLES ARE MANDATORY! IN A CARRYING CASE PREFERRED PLEASE!

Extra Day: Please contact me if you are interested in this and I will cater this day of training to you and your goals.