Sunday December 4th Alford Training

It’s that time of the week again to start to dig out the ski kit and get ready for Sunday training at Alford. This Sunday is the 8th week and the final week before Xmas races on Sunday 11th December. We are back to week 2 schedule which sees D3 and 4 on timed runs, D1 and D2 on fitness first whilst Performance Squads are ski training.

Please remember clean shoes for indoor fitness training as we keep making a mess in the gym hall.

Coaches for this weekend are;

PS1   – Alex
PS2   - James
RD 1 - John
RD 2 -  Andrew
RD 3 – Callum & Kathleen
RD 4 – Malcolm & Mark

This week for fitness in the gym hall we are going to work on some High Intensity Interval Training comprising of the following drills. We will do each drill for 2minutes in pairs or small groups and then rotate round the stations with a 1minute rest with the aim to carry out to full cycles. Coaches will adapt depending on the age and ability of the group.

• Press-ups
• Sit-ups
• Burpees
• High Knees
• Sprints
• Bench Dips 
• Plank

Last week we were treated with Cafe2U and Blues both in attendance. The sausage rolls and ski prep demos that went down so well last Sunday sadly won't be available this week but "Fear ye not" as normal service will be resumed with soup and tray bakes to keep you fed. That and the regular friendly chats, cycle rides and all round family atmosphere. 

More details on Xmas races will follow by email shortly.

See you Sunday
The GDN team