Looks like everyone is doing a great job with their technique, I have seen improvement in everyone this summer well done. This Saturday we will be doing 2 sessions for those who are coming out to the parking.
This week we are going to continue with the same types of workouts, but I am putting in a bit more roller skiing.
Please remember to sign up for parking on the google doc https://docs.google.com/document/d/1G6gBs_M1d14kbsacxE_ZkTWeGY9AAl7VBgfK3kIs_S0/edit
Training this week
Wednesday - 5pm - Bidwell Time trial
Saturday - 6 - 7:00 am - Hill striding
Saturday 4pm - Distance roller ski
Hills
Hills will be a bounding workout, if you are not with the team try to find a hill that takes 2- 4 min to get up. Then bound up the hill using poles if possible, and jog down. You should try to do about 15 min of work, so if it is a 2 min hill you should do it 8 times.
Strength
If you have roller ski strength it means that you should be doing double pole only for the time on the strength part of the plan
Strength Exercises
2 sets
10-15 reps Lateral Lunge per leg - https://www.youtube.com/watch?v=J1JwEN32nCQ
10 per arm Walk over push-ups https://www.youtube.com/watch?v=lambRIxWpZQ
10-15 reps Front squat with Dumbells https://www.youtube.com/watch?v=qs3aJP04UM0
10 - 15 reps Pike on Physio ball https://www.youtube.com/watch?v=4YOKVI9aSjE
8-10 reps Pull-ups or Incline pull-ups
TRX core workout - https://www.youtube.com/watch?v=Er8Cjr0A0ic
if you dont have a TRX then try this workout
https://www.youtube.com/watch?v=gwwNST1hwgI
if you dont have a physio ball
https://www.youtube.com/watch?v=3L1_lXA5EoE
Training Plan
