Rio Strada Women’s Cycling Team – Winter Training Camp

Day/Time	Activity
Friday
6pm	Arrive – Welcome and Training Camp Kick-off Chalk Talk
Saturday
7:30-8:30	Warm-up -movement preparation and trunk stability – activation of glutes and the trunk, the center of the body’s kinetic chain – take this awareness to the trails
9:30-12:00	Classic ski – set the XC forward body position and movement foundation – Tahoe Donner XC 1.5 hour instruction, followed by 1 hour of endurance tour
12:00-1:00	Picnic lunch at Tahoe Donner
1:00-5:00	Options Track 1 – practice what you learned in the morning – stride ski at endurance pace Track 2 – snowshoe for endurance base Track 3 – free time – nap, read book, etc Track 4 – massage scheduled in advance
6-8pm	Dinner and presentation by Dr. Andy Pasternak, Medical Director for Tahoe Rim endurance trail runs and owner of Silver Sage Sports Performance Center, on Diets of the Day – Gluten-free, Vegan, Paleo and the Competitive Athlete. Followed by a nutritional product presentation by Andrew Strolin, Director of Marketing – Nature’s Bakery
Sunday
7:30-8:30	Warm-up movement preparation and glute activation – “feel” muscles in order to use them on the trails
9:30-12:00	Skate skiing atTahoe Donner XC 1.5 hour instruction followed by 1 hour endurance tour
12:00-1:00	Picnic lunch at Tahoe Donner
1:00-3:30	Options Track 1 – practice what you learned in the morning – endurance skate ski Track 2 – snowshoe for endurance