Women's Fall Dryland Training

Sessions will include balance, strength, and dryland drills. All sessions will include an intensity component in the form of ski walking, running and/or bounding. The goals of this session are:

1. Perfect basic skiing motions such as arm swing, classic kick and leg swing, and side push skate motion with legs.
2. Gain strength in the important xc skiing muscle groups such as abdominal muscles, lower back, glutes, and quads.
3. Make improvements in balance and ankle strength so that skills of weight shift and long glide become easier on snow.
4. Weekly interval and strength circuit sessions to improve your fitness and results for the winter race season!
5. Make more life long women training friends (we often have post workout potlucks)!

Fall 2024 Women’s Dry-land Training Group Information

• Day: Wednesday mornings, September 4- November 13 (11 weeks)
• Time: 10:00 – 11:30 a.m.
• Location: The Trailhead, Theodore Wirth Park ( some sessions will meet at Wirth Beach for a variety of terrain and trails)
• Equipment: Running shoes, bounding poles, yoga mat
• Head Coach: Kim Rudd (kim@enduradv.com) and Jan Guenther
• Program: Sessions include core strength, bounding, interval and yoga/stretch.

Wednesday mornings, September 4- November 13 (11 weeks) $255