Hi All
Please go the program blog for team training, program information and programs
Junior
http://teamhardwoodjuniora.blogspot.ca/
Provincial
http://teamhardwoodprovincial.blogspot.ca/
National
http://teamhardwoodnational.blogspot.ca/
See you soon
Ron
Team Hardwood Summer 2015
Monday, 14 September 2015
Friday, 4 September 2015
September 7 - 13
Hi All
Hope you are having an amazing long weekend, if you can spend sometime being active it would be great before school starts on Tuesday.
Saturday at 9am for the National Program and a program meeting at noon to discuss the trips and the program.
Sunday September 13 9:30am Open House and training session for everyone. Please come on out and bring a friend. We will do a training session, erg challenge and roller ski. It is a good time to show your buddies what the program is all about.
Please tweet out the open house to everyone
Here is the training for this week
I have included the General strength and 20/20 challenge again in the training program, if you haven't tried them yet give them a try. You can put them on a smart phone or ipad and let them guide your workout
https://www.youtube.com/watch?v=qzx-d1Z2bLY
Have a great week
Ron
Hope you are having an amazing long weekend, if you can spend sometime being active it would be great before school starts on Tuesday.
Saturday at 9am for the National Program and a program meeting at noon to discuss the trips and the program.
Sunday September 13 9:30am Open House and training session for everyone. Please come on out and bring a friend. We will do a training session, erg challenge and roller ski. It is a good time to show your buddies what the program is all about.
Please tweet out the open house to everyone
Here is the training for this week
I have included the General strength and 20/20 challenge again in the training program, if you haven't tried them yet give them a try. You can put them on a smart phone or ipad and let them guide your workout
General Strength
This is a really good general strength workout and kinda funny too
20/20 challenge
https://www.youtube.com/watch?v=qzx-d1Z2bLY
Have a great week
Ron
Sunday, 30 August 2015
Aug 31- Sept 6
Wow it has been an amazing summer.
To wrap it up we had a great testing weekend which was very encouraging.
I would like to thank the awesome mentor coaches that helped with the coaching this summer, I have see some major improvement in so many of you.
As we move into the fall we are looking forward to gearing up for the ski season, this will involve roller skiing, strength and hill bounding as our main preparation.
Don't forget to mark your calendars for the fall camp Oct 2-4, it promises to be another fun and exciting camp with the Juniors and Seniors mashing it up for the weekend.
National Program athletes I would like to get together soon but this week we have 3 athletes away and it is a good time for me to book a week off to spend time with my family before school starts, Lets plan on getting together on Sept 12 at 9am for a training and information session.
As for the training plan for this week, please take the day off tomorrow and check back tomorrow I will have it ready to go for the rest of the week. If you can update your training logs in the mean time that would be great
https://www.youtube.com/watch?v=FSaTZBxHfvI
https://www.youtube.com/watch?v=qzx-d1Z2bLY
To wrap it up we had a great testing weekend which was very encouraging.
I would like to thank the awesome mentor coaches that helped with the coaching this summer, I have see some major improvement in so many of you.
As we move into the fall we are looking forward to gearing up for the ski season, this will involve roller skiing, strength and hill bounding as our main preparation.
Don't forget to mark your calendars for the fall camp Oct 2-4, it promises to be another fun and exciting camp with the Juniors and Seniors mashing it up for the weekend.
National Program athletes I would like to get together soon but this week we have 3 athletes away and it is a good time for me to book a week off to spend time with my family before school starts, Lets plan on getting together on Sept 12 at 9am for a training and information session.
As for the training plan for this week, please take the day off tomorrow and check back tomorrow I will have it ready to go for the rest of the week. If you can update your training logs in the mean time that would be great
Training this week
Active Warm-up
Please do the the following active warm-up before each Strength workouthttps://www.youtube.com/watch?v=FSaTZBxHfvI
General Strength
This is a really good general strength workout and kinda funny too
20/20 challenge
https://www.youtube.com/watch?v=qzx-d1Z2bLY
Weekend Pix
Training Zones Information
Optimal performance is reached by subjecting the body to specific types of stress in order to elicit specific types of adaptations. Using heart-rate as we have done here, is the most precise way to determine training zones.
Z1R
Intensity: Level 1. Easy 30-50 bpm below Z3.
Duration: 30 mins. - 1.5 hours.
Objective: This zone is used for warm-up and cool-down periods. Training at this intensity will promote recovery following glycogen-depleting workouts or high intensity intervals and maintain cardiovascular and muscular adaptations. The primary goal of recovery is to deliver O2 and CHO (carbohydrates) back to the muscles.
Optimal performance is reached by subjecting the body to specific types of stress in order to elicit specific types of adaptations. Using heart-rate as we have done here, is the most precise way to determine training zones.
Z1R
Intensity: Level 1. Easy 30-50 bpm below Z3.
Duration: 30 mins. - 1.5 hours.
Objective: This zone is used for warm-up and cool-down periods. Training at this intensity will promote recovery following glycogen-depleting workouts or high intensity intervals and maintain cardiovascular and muscular adaptations. The primary goal of recovery is to deliver O2 and CHO (carbohydrates) back to the muscles.
Z1
Intensity: Level 2. Moderate, 25-50 bpm below Z3.
Duration: 30 mins. - 3 hours.
Objective: A moderate intensity is the optimum zone for improving endurance adaptations. An easy intensity delivers the same benefits, but more slowly. Unlike many athletes in bipedal and less-weight bearing sports, most skiers do most of their endurance training at the easier of these two intensities (around 35 bpm below LT). Training in both of the endurance zones improves the ability to deliver more oxygen to the muscle cell and process more energy from aerobic sources. Specific training adaptations include an increase in the size and number of mitochondria, an increase in myoglobin, increased capillarization, and an increased number of aerobic enzymes. Skiers tend to lower the intensity the longer the session. Over two hours = level 1. Under an hour = level 2.
Intensity: Level 2. Moderate, 25-50 bpm below Z3.
Duration: 30 mins. - 3 hours.
Objective: A moderate intensity is the optimum zone for improving endurance adaptations. An easy intensity delivers the same benefits, but more slowly. Unlike many athletes in bipedal and less-weight bearing sports, most skiers do most of their endurance training at the easier of these two intensities (around 35 bpm below LT). Training in both of the endurance zones improves the ability to deliver more oxygen to the muscle cell and process more energy from aerobic sources. Specific training adaptations include an increase in the size and number of mitochondria, an increase in myoglobin, increased capillarization, and an increased number of aerobic enzymes. Skiers tend to lower the intensity the longer the session. Over two hours = level 1. Under an hour = level 2.
Z3
Intensity: Level 3. Moderately high, below LT by 5 bpm, or above LT by 5 bpm.
Duration:
• Tempo: 15 to 60 minute continuous effort at 5 bpm below Z3.
• Interval: 5 to 15 minutes at LT and up to 5 bpm over Z3.
Objective: Training at this intensity will raise LT as a percentage of Vo2 max as well as increase Vo2 max.
Intensity: Level 3. Moderately high, below LT by 5 bpm, or above LT by 5 bpm.
Duration:
• Tempo: 15 to 60 minute continuous effort at 5 bpm below Z3.
• Interval: 5 to 15 minutes at LT and up to 5 bpm over Z3.
Objective: Training at this intensity will raise LT as a percentage of Vo2 max as well as increase Vo2 max.
Z4
.
Duration: 3-5 minute intervals with half-time to equal recovery.
Objective: This is the optimum zone for improving Vo2 max. Training adaptations include an increase in stroke volume, an increase in maximal aerobic capacity and improved lactate buffering capacity - go fast, hurt less = go faster.
.
Duration: 3-5 minute intervals with half-time to equal recovery.
Objective: This is the optimum zone for improving Vo2 max. Training adaptations include an increase in stroke volume, an increase in maximal aerobic capacity and improved lactate buffering capacity - go fast, hurt less = go faster.
Speed
Intensity: Depends on amount of rest taken between and number of repetitions.
Duration: Short. 10-20 seconds generally with full recovery.
Objective: Develops technique and use of dynamic, powerful motions.
Intensity: Depends on amount of rest taken between and number of repetitions.
Duration: Short. 10-20 seconds generally with full recovery.
Sunday, 23 August 2015
August 24-30
Hi All
So getting already for the testing camp should be a ton of fun for those of you who can make it.
This weeks training is
Wednesday: 6 Pm Bidwell loop Time trial for everyone Map below
Saturday 9:am Testing Camp, meet a Eastview Secondary School in Barrie
So getting already for the testing camp should be a ton of fun for those of you who can make it.
This weeks training is
Wednesday: 6 Pm Bidwell loop Time trial for everyone Map below
Saturday 9:am Testing Camp, meet a Eastview Secondary School in Barrie
Testing camp schedule
Saturday
9 am – Meet at Eastview Secondary school in Barrie
and do the 3000m
12:00pm – Go to Farmhouse and eat lunch and listen to
a podcast on training
3pm
Ski Erg tests ( max test and 1000 m)
z1R agility skate roller ski
Evening
Hang out at the house talk about training while at school –
hitting the key workouts
Watch movie – Sea biscuit
Sunday
8 am – Head over to Mount St. Louis to run the hill
test
11am – Go back to Farmhouse and eat lunch and look at
the test scores and discuss
2pm – Group roller ski your choice skate or classic
we will have people doing both so we can work on technique
5pm – Get picked-up at the farm house
Monday, 17 August 2015
August 17-23
Hi All
Hope everyone enjoyed the Mega camp, it was supposed to be Mega fun and I hope it was.
This weeks training is a prep for the upcoming intensity that we will be doing in 4 weeks, it will get you used to doing strength and intensity again and natural sprints.
I don't really need to tell you that it is super hot, so please make sure you are training with liquids and try to get out in the early morning and later afternoon and wear your bright clothes.
Training this week
Wednesday 5:00 pm Hardwood we are going to be doing general strength and some roller ski sprints
Wednesday 7:00 pm Downsview - Bella will be cooking up the strength session and roller ski sprints
Sunday 9am Hardwood - The leaders will be heading up a natural interval session, I will not be there because it is my anniversary.
Strength program for those not coming to training on Wednesday
3 sets
Set 1 - 30 sec on 30 off
Set 2 - 30 sec on 15 off
Set 3 - 45 sec on 15 off
One leg squat - left
one leg squat - right
tricep push-ups
burpees
side lunges - alternate legs
push-ups
lunge press - alternate legs
incline pull-ups
side lunges
incline pull-ups
lunge press
Group Picture from the mega camp
Hope everyone enjoyed the Mega camp, it was supposed to be Mega fun and I hope it was.
This weeks training is a prep for the upcoming intensity that we will be doing in 4 weeks, it will get you used to doing strength and intensity again and natural sprints.
I don't really need to tell you that it is super hot, so please make sure you are training with liquids and try to get out in the early morning and later afternoon and wear your bright clothes.
Training this week
Wednesday 5:00 pm Hardwood we are going to be doing general strength and some roller ski sprints
Wednesday 7:00 pm Downsview - Bella will be cooking up the strength session and roller ski sprints
Sunday 9am Hardwood - The leaders will be heading up a natural interval session, I will not be there because it is my anniversary.
Training this week
Strength program for those not coming to training on Wednesday
3 sets
Set 1 - 30 sec on 30 off
Set 2 - 30 sec on 15 off
Set 3 - 45 sec on 15 off
One leg squat - left
one leg squat - right
tricep push-ups
burpees
side lunges - alternate legs
push-ups
lunge press - alternate legs
incline pull-ups
side lungesincline pull-upslunge pressGroup Picture from the mega camp
Sunday, 9 August 2015
August 10-16
Hi All
Sorry for the delay, just off getting ready for an awesome camp this weekend with the other leaders.
The only training this week is the camp, I look forward to seeing you on Thursday
Ron
Sorry for the delay, just off getting ready for an awesome camp this weekend with the other leaders.
The only training this week is the camp, I look forward to seeing you on Thursday
Ron
Sunday, 2 August 2015
August 3 - 9
Wow its August
It was super hot last week but we still had World Champion Kikkan Randal come and set a pretty amazing time on our hill test with us. Totally motivating and soooo beneficial.
We are counting down the days till the Mega camp where we will be mixing training with fun to get us more juiced then ever for the upcoming season.
This weeks training is focused around the race on Wednesday at Downsview, I hope to see you all there again the last one was a blast.
This weeks training
Wednesday - Roller ski race at Downsview 7pm and $5 entry
Sunday - 9 am Hardwood - Skate roller ski session where we will be doing some speed play and a pacing session for some.
Sunday 12pm Hardwood - Wax clinic continued, so last time we talked about the type of glider, the tools that we need to work on the skis and
Hope to see everyone out
Ron
It was super hot last week but we still had World Champion Kikkan Randal come and set a pretty amazing time on our hill test with us. Totally motivating and soooo beneficial.
We are counting down the days till the Mega camp where we will be mixing training with fun to get us more juiced then ever for the upcoming season.
This weeks training is focused around the race on Wednesday at Downsview, I hope to see you all there again the last one was a blast.
This weeks training
Wednesday - Roller ski race at Downsview 7pm and $5 entry
Sunday - 9 am Hardwood - Skate roller ski session where we will be doing some speed play and a pacing session for some.
Sunday 12pm Hardwood - Wax clinic continued, so last time we talked about the type of glider, the tools that we need to work on the skis and
Hope to see everyone out
Ron
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