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All racers attending dryland need to be registered before attending. The club reg form is still nearing completion, but the attached Alpine Canada reg form can be filled out and given to Trevor at dryland.
Dryland training continues for the K2 and FIS on Mondays, Wednesdays, Fridays.
K1 and E2 dryland is Tuesdays and Thursdays (yes registered E2s can join the K1 sessions!).
All sessions are 4:00 PM to 6:00 PM at Mission Creek Park, Durnin Rd and Springfield Rd. We will stay there until daylight savings, then we move indoors. I still have to confirm the school and the time frame.
This year you may have noticed the lack of weekend dryland sessions. Last year we really struggled for attendance on our weekend bike rides and hikes. Hopefully with the free weekends you can still get out there and ride, hike or rollerblade on your own or with friends and family. Remember, it's pretty hard to over-do aerobic training so don't be afraid to stay active on the weekends too!
Note to K2 and FIS racers
re: dryland "homework"
This year I have arranged the sessions to focus longer on a main element for each day we train. We will almost always train our aerobic system and work on core strength. However, I have started the first few weeks by going longer with one type of training for each of our 3 weekday sessions. (See below)
Many kids are going to other sports, music lessons etc, etc. I would like to ask all K2/FIS racers to please ask me in advance for some ideas of what they can do on their own to make up for missed days. Once you have been to dryland once you will receive your official log book training journal which we can use as a guide together for giving you some dryland "homework". if you have other things going on everyday we train, please let mew know and I can give you an outline of what to do and I'll get a book to you.
The K2/FIS dryland phase looks like this for the next few weeks:
Mondays
CNS warm up
aerobic run
*plyometrics
core strength
flexibility
Wednesdays
CNS warm up
aerobic run (slightly shorter run)
ATP (short sprinting)
*lower body strength
*upper body strength
core strength
flexibility
Fridays
CNS warm up
aerobic run (slightly shorter run)
*agility
*balance
*coordination
anaerobic capacity (longer sprints in conjunction with agility/coord)
core strength
flexibility
K1s and E2s - we always mix it up so come when you can!
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