Training Log Archive: Carbons Offset

Oct 2 workout from Fit For Snow

Did about 5-6 reps of up and down a flight whereas I think the workout called for 10-12 flights for each exercise, done in one continuous up for each exercise followed by all the way down for that exercise.
Nowhere in Canmore has that many flights of stairs.

1. Run up and down to warm up. Focus on keeping your pelvis underneath you and supporting your knees on the way down by activating your glutes
2 & 3. Run up facing sideways, once on the right and once on the left. On the way down hop as many flights as you can, land in your skiing or riding stance and keep your legs soft so that you absorb and release the momentum as though your legs are springs. If you have big feet be careful as it's easier to catch a foot on the stairs
4. Two foot hops up, run down
5. Skaters jumps up, drop jumps onto the landing from two steps up
6. Sideways run up, one flight facing right and one facing left. Hop every other flight going down
7. Skaters jumps up, run down
8. Hop up, run down
9. Run up, drop jumps onto the landings down
10. One flight hop up, one flight skaters jumps, one flight run all the way to the top. Run down.

C • Are you doing this at home? 4

Sept 28 program

1. Run 1 x 10 up and down
2. & 3. Sideways cross overs, 1 set to the right and one to the left. Hop every other flight on the way down
4. Skater's jumps 1 set. Run down with a drop jump onto the landings from two steps up. Protect your back by activating your core and making sure to land in a good squat position. Absorb the force with your legs, not your back
5. Two foot hop up one flight run one flight 1 set. Run down
6. Run 1 set, hops on the way down
7. Skater's jumps, run down
8. Sprint two flights, jog 1. Drop jumps onto the landings on the way down.

Sept 24 program, as copied from Fit 4 Snow

run 2 sets of flights (2 x 10 flights or the equivalent - 4 x 5 flights etc), then sprint one, and on the way down, drop from stair to stair in your skiing or riding stance (2 feet to 2 feet). When you first try this, keep a hand on the railing until you get used to the two foot landing on the stair. You'll need to make sure that your posture is good and your core is activated to protect your back and knees! Be cautious as there is a fair bit of load in this exercise, but it's so specific to skiing and riding that once you master linking automatic posture and core activation to the movement it will also protect you on the hill. Use the downward hops every other flight as you descend.

Next, face the right and run up your 10 flights sideways, crossing the left foot over in front of the right. Repeat the dropping from stair to stair in skiing or riding stance, every other flight on the way down.

Your 5th rep is a repeat of the previous one, but this time face the left and cross the right foot over in front of the left. Hop your way down.

The 6th rep is an easy run, if you have the base fitness you can sprint this one. Run down.

7th Rep is skater's jumps on the way up, run down

and the 8th and final rep is run up alternating sprint one, jog one, with hops on the way down

A great hike and visit with Bash and ‘Bent who are in town! Did a nice snowy loop of Montane Traverse and around past Silvertip golf course.

Montane-Johnny’s-Douglas Fir with Carbon. Lots of fresh snow. Hard to believe I biked this loop in dry conditions six days ago.

Felt a bit tired on the run, some of it felt a little challenging.
Nice to get out before it gets colder. Montane, Johnny’s, Douglas Fir.