Team NordicSkiRacer rollerski or foot workout

Date:

SATURDAY, NOVEMBER 9, 2024

Time:

8:00 AM

Where:

Kensington Metropark or Maybury State Park

What:

Team NordiSkiRacers Tony Percha and Mike Muha invite you to rollerski or ski walk/bound with us! This is generally the schedule:

Tuesdays 7:30am: Ski walking / bounding / specific foot. This is a combination of strength training and aerobic exercise.

Thursdays 7:30am: Rollerski intervals of different intensities and distances. Example workouts:

• 4 x 4:00 uphill intervals at 85 to 95% of max heart rate.
• 3 x 9:00 long interval at 85-88% of max heart rate.
• Speed session: all-out intervals, 12 x 15 seconds with a two-minute rest between intervals.
• Ladders, such as 1,2,3,4,3,2,1 minute intervals with rest half the length of the prior interval. Short legs are at a high heart rate, long legs at a more moderate heart rate.

Saturdays 8:00am: Long slow distance rollerski session. Heart rate between 60-70% of max (i.e., an easy talking pace). 90 minutes minimum for us, but you can go shorter.

Sundays 7:30am or 8:00am: Usually some sort of rollerski intervals.

Most session start in Kensington Metropark (links are to Google Maps):

• Interval sessions: Park at Baywoods parking lot.
• Long slow distance sessions: Park at the Martindale Beach & Splash 'N' Blast parking lot.
• Ski walking / bounding: Park at the Orchard parking lot (the parking lot for the toboggan hill).

IMPORTANT! We sometimes rollerski at Maybury State Park or even Indian Springs Metropark, we sometimes change the workout, and we may change the day or time for a specific workout because of weather, travel, or work schedules! Send me (Mike Muha) a text message - 248 535 9351 - the day before so you can be sure you have the current plan!