Week of Nov 1-7th

Hey Gang!!

Athletes, two more build weeks and then you get a rest week. For those of you on the 4th day of training plan, this will change during our rest week- keep your eyes peeled for details on this please. Well done to the majority of you who posted on the website regarding your two minute sits. We will talk about this in detail on Tuesday. Make sure you watch each of the technique videos this week and let me know on my blog that you have please. This is important for our visualization and preparation for racing 5 weeks from now!!

Parents, thank you to those of you who provided feedback regarding the blog. I will continue to use this as our method of communication. Also- please ensure your kids get their licences. I will not be checking up on this nor will I be doing any more reminders.

2 Important things:
   1) WATER BOTTLES: No water bottle and holder = no training.
   2) TIME CHANGE: Starting next week we will be maintaining our training times but we will need to start to bring headlamps. Please find this equipment and put it in your training bags so that we have them. I don't mind suicide hill as an option and can leave it open but would rather train on the trails that we will be racing on.

Tuesday:
5 min of spud
10 min warm-up provided by Jim, Ken and Claire. We will leave the lodge using our poles and the team needs to stick together. It's a warmup- but everyone needs to pick up their feet and focus on moving forward.
35 min at surprise again working on technique, speed, happy hills, and more happy hills :)
10 min cool-down back to the lodge.

Thursday:
10 minute warm-up provided by Jim
45 minute circuit; re-testing + 1 round of circuit post at 60 secs on and 30 secs rest.
5 minute stretching.

Saturday:
Rollerskiing again... I was hoping for snow but with +15 in the forecast we're hooped. If the pavement is wet in the morning follow last Saturday's plan please.:)

It's going to be make your abs and arms hurt day: double poling, double poling and more double poling... Crunching, crunching and even more crunching. There has been a lot of emphasis thus far on skate and now it's time to make those arms hurt.

Team warm up- 15 minutes jog.
10 minutes to gear up and hydrate


J/J: 55 minutes of hard work- NO STOPPING; drink on the go.
10 min zone 2- 1 or 2 skate with poles
15 min zone 2/3- skate down to end 1 skate; return double poling (focus on the crunch here)
5 min zone 3/4- 1 or 2 skate with poles
15 min zone 2/3- double poling down; return 1 skate
10 min zone 2- 2 skate
5 min no poles cool down.

MM/M: 55 minutes of technique and endurance- NO STOPPING; drink on the go.
15 min zone 2- no poles
10 min zone 3- 1 or 2 skate with poles
10 min zone 2- no poles but pretend you have poles in your hands
5 min- technique: double poling- focus on the crunch and your arms
15 min zone 3- 1 or 2 skate with poles
5 min no poles cool down.