Hi All
I have posted your YTP on the following link
https://docs.google.com/spreadsheets/d/1yb86jELCbMQqwvCetkAAAA1RcE-AEztdpK-isN_BjcM/edit?usp=sharing
Here are the workouts for July and August
July 27 - MSL - double pole intensity Z4 5X6min on - drive down
August 1 - 8th line Sprint workout
Aug 3 - 13 - Ron on Vacation
August 17 - Scenic caves roller ski workout
August 24 - Recovery week
August 31 - Volume build week - Sprint workout
Monday, 24 July 2017
Tuesday, 18 July 2017
Thursday, 1 June 2017
Elite team Workouts and Camps June & July
Elite Team Thursday Evening Sessions
June 1 - Sprint Intensity - 8th line, classic roller ski - 6pm
Volume block
June 8 - Hill Strength/intensity - Midland (Mountainview) - 6pm
June 15 - Sprint Intensity - Horseshoe - Striding 6pm
June 22 - Blue Mountain - Long roller ski intensity 5pm leave Barrie
Recovery
June 29 - Canoe Trip
Intensity Block
July 6 - Sprint Intensity - 8th line, Skate roller ski - 6pm Striding Intensity MSL
July 8th 9am Bidwell - Time trial 12K
July 8th 9am Bidwell - Time trial 12K
Midland Camp July 13-16 Elite team
July 13 - Blue Mountain Roller ski Intensity 6 min on / 30 sec off
July 14 - Sprint intensity qualifier + 3 heats - Roller ski skate
July 16 - Running / Striding TT
Recovery
July 20 - National Camp - Intensity with the group
Sunday, 7 May 2017
Elite athletes
Hi All
As per our meeting here is the sheet for the planning please take time on Sunday to fill in the google doc so that I can monitor and comment on what you have planned. Please take time on Sunday to fill in your log as well so I can monitor it. Please look at Kieran and Bella's sheets and copy their structure.
https://docs.google.com/spreadsheets/d/1j6Z9OCxKWZfFAlro0SBoccYOPHDZGYuKKw43_ilkHeQ/edit#gid=1986652327
Some things to keep in mind for May training
week 1 - base (-) week - get back into training
week 2 - base (+) week - do a few more hours than normal
week 3 - base week - find a normal week
week 4 - base week - normal week with intensity camp May 27-28
week 5 - recover - recover for volume week
week 6 - volume
week 7 - volume
week 8 - volume
week 9 - recovery - recover from volume - canoe trip
week 10 - pre-intensity + intensity
week 11 - intensity
week 12 - recovery - recover from intensity
week 13 - base
week 14 - base (+)
week 15 - base (++)
week 16 - base (+)
Accommodation we are looking for locals to host
Locals - Kieran, Joey, Bella, Jess/Madi, Ryan, Alec, Zoe
Non Locals - Alec, Finn, Declan, Scott, Hannah, Shilo
Food - you are on your own
Equipment - running shoes, classic roller skis, skate roller skis
Rough schedule
Friday - Hill run test+ Z4 Hill running session - Mount St. Louis
Saturday am - 3 hour roller ski
Saturday pm - Soccer / Strength
Sunday am - Sprint Session - classic
As per our meeting here is the sheet for the planning please take time on Sunday to fill in the google doc so that I can monitor and comment on what you have planned. Please take time on Sunday to fill in your log as well so I can monitor it. Please look at Kieran and Bella's sheets and copy their structure.
https://docs.google.com/spreadsheets/d/1j6Z9OCxKWZfFAlro0SBoccYOPHDZGYuKKw43_ilkHeQ/edit#gid=1986652327
Some things to keep in mind for May training
- You do not want to be tired at the end of the month,
- We will be doing 2 X intensity at the camp then an easy week then a volume block.
- Have days where you do 3 short workouts as well as days where you do single long workouts
- Aim for Strength 2-3 times and focus on body weight and mobility
- Aim for Intensity or a race 1 time with some short sprints
week 1 - base (-) week - get back into training
week 2 - base (+) week - do a few more hours than normal
week 3 - base week - find a normal week
week 4 - base week - normal week with intensity camp May 27-28
week 5 - recover - recover for volume week
week 6 - volume
week 7 - volume
week 8 - volume
week 9 - recovery - recover from volume - canoe trip
week 10 - pre-intensity + intensity
week 11 - intensity
week 12 - recovery - recover from intensity
week 13 - base
week 14 - base (+)
week 15 - base (++)
week 16 - base (+)
First Camp May 26-28
Accommodation we are looking for locals to host
Locals - Kieran, Joey, Bella, Jess/Madi, Ryan, Alec, Zoe
Non Locals - Alec, Finn, Declan, Scott, Hannah, Shilo
Food - you are on your own
Equipment - running shoes, classic roller skis, skate roller skis
Rough schedule
Friday - Hill run test
Saturday am - 3 hour roller ski
Saturday pm - Soccer / Strength
Sunday am - Sprint Session - classic
Monday, 27 March 2017
March 27 to April 2
Hi All
Amazing job everyone on a great season.
I have reflected back on what we have accomplished and it has been pretty impressive. We have introduced many new people to the sport, created a program that is attracting skiers and supported racers at over 40 races this season.
This was made possible by the hard work of the athletes, parents and coaches of the program.
When you look back on the season try to see all the great things that you did and that you were a part of and give yourself a pat on the back, this is not an easy road but it is rewarding and worthwhile and will give you a sense of accomplishment.
Take time to chill and we will kick things off shortly
All the best
Ron
Amazing job everyone on a great season.
I have reflected back on what we have accomplished and it has been pretty impressive. We have introduced many new people to the sport, created a program that is attracting skiers and supported racers at over 40 races this season.
This was made possible by the hard work of the athletes, parents and coaches of the program.
When you look back on the season try to see all the great things that you did and that you were a part of and give yourself a pat on the back, this is not an easy road but it is rewarding and worthwhile and will give you a sense of accomplishment.
Take time to chill and we will kick things off shortly
All the best
Ron
Sunday, 26 February 2017
Feb 27- March 5
Hi All
3 weeks till Nationals, I would like you to make a lead-up plan on the google doc, the info is below
Tuesday - 5pm Chill ski + sprints, most people are doing volume so we are going to keep the skiing slow and the intensity short
Wednesday -5pm Distance + strength
Thursday - 5pm Classic ski
https://docs.google.com/spreadsheets/d/1j6Z9OCxKWZfFAlro0SBoccYOPHDZGYuKKw43_ilkHeQ/edit#gid=0
Transition week - 3 sets of the following try to aim for 40 min total
Bench press - 8 to 10 reps
Lunges 10-12 reps
Pull-ups 8-12 reps
Dead lift or Squats 10-12 reps - watch this first https://www.youtube.com/watch?v=MDuXuUg15mk
Shoulder raises side 10 reps
Shoulder raises front 10 reps
Over head Medicine ball slam 10 reps https://www.youtube.com/watch?v=Pt0VLdpEdts
after 3 sets are done do 5-10 min core
3 weeks till Nationals, I would like you to make a lead-up plan on the google doc, the info is below
Training this week
Tuesday - 5pm Chill ski + sprints, most people are doing volume so we are going to keep the skiing slow and the intensity short
Wednesday -5pm Distance + strength
Thursday - 5pm Classic ski
Training Plans
Please go to the google doc and look at the format that Kieran and Bella have and plan your training for the week. When you have done it there I can review it and make changes if necessary. If you want to sit down and plan this together or call me that is cool too.
https://docs.google.com/spreadsheets/d/1j6Z9OCxKWZfFAlro0SBoccYOPHDZGYuKKw43_ilkHeQ/edit#gid=0
Strength
Transition week - 3 sets of the following try to aim for 40 min total
Bench press - 8 to 10 reps
Lunges 10-12 reps
Pull-ups 8-12 reps
Dead lift or Squats 10-12 reps - watch this first https://www.youtube.com/watch?v=MDuXuUg15mk
Shoulder raises side 10 reps
Shoulder raises front 10 reps
Over head Medicine ball slam 10 reps https://www.youtube.com/watch?v=Pt0VLdpEdts
after 3 sets are done do 5-10 min core
Tuesday, 21 February 2017
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