Happy Monday!

We hope the first week of training is going well. There are a few people joining in this week-welcome! We’ll get you all set up, and our first Zoom call will be this Thursday at 8am PST. We’ll cover the aerobic threshold test, how to set your zones, and other things to think about as you get started. If you have specific questions you want us to answer, please post in Slack. Chances are that if you have a question others do too. We’ll record the call, and also have a transcript available to read.

As we transition from the non-weight bearing sport of skiing to a high impact one of running, it’s important to ease into the volume. The overall aerobic volume in your plan is programmed so you can get the aerobic benefit we’re after, but if you haven’t been running much, please add in biking or skiing if it’s still available. Hiking is also an option, and if you’re short on time, you can use a treadmill and crank the incline up so you can get the appropriate heart rate response.

I know not everyone is a runner, but for whatever sport you do, cadence is another important factor to consider as you get going, to ensure against injury. “Spinning” a smaller gear puts less strain on your joints and requires a lower strength component while allowing you to more easily recruit your hip and core stabilizers. Here’s a short video explaining more.

Have a great week!

Alison and Sam

Cascade Endurance is inviting you to a scheduled Zoom meeting.

Topic: Spring Training Zoom

Time: Mar 7, 2024 08:00 AM Pacific Time (US and Canada)

Join Zoom Meeting

https://us06web.zoom.us/j/85102512417?pwd=6k0qaag6W558jalrkHa8sHMrATQ7bd.1

Meeting ID: 851 0251 2417

Passcode: 153757

---

One tap mobile

+12532158782,,85102512417#,,,,*153757# US (Tacoma)

+12532050468,,85102512417#,,,,*153757# US

---

Dial by your location

• +1 253 215 8782 US (Tacoma)

• +1 253 205 0468 US

• +1 720 707 2699 US (Denver)

• +1 346 248 7799 US (Houston)

• +1 669 444 9171 US

• +1 719 359 4580 US

• +1 305 224 1968 US

• +1 309 205 3325 US

• +1 312 626 6799 US (Chicago)

• +1 360 209 5623 US

• +1 386 347 5053 US

• +1 507 473 4847 US

• +1 564 217 2000 US

• +1 646 558 8656 US (New York)

• +1 646 931 3860 US

• +1 689 278 1000 US

• +1 301 715 8592 US (Washington DC)

Meeting ID: 851 0251 2417

Passcode: 153757

Find your local number: https://us06web.zoom.us/u/kddGup5xDo