Dear Athletes-

A few notes about our May rollerski sessions and about Summer Ski Training and Biathlon Training

May Roller Session:  Two left- May 20th and May 27th at 3:30pm- French Park and SW HS.   Then Summer Session starts on Monday, June 15th.

Biathlon Training Sessions:  Ben Kremer will be running introductory Biathlon Training in Elk River May 19, 26, and June 2nd.   Regular summer sessions start on June 9th- Aug 14th- Tuesday and Friday mornings 8am-10am.  There will also be a Biathlon Training Camp, June 18-20.  Great opportunity to jump start biathlon training.

Ski Boots:  you need good ski boots for rollerskiing-  combi boots are not good for rollerskiing.  Also, you don’t want a really worn out old pair.   You really need a high-end SKATE-only boot for confidence on your rollerskis.  If you are looking for a good used pair, send me an email and I might be able to refer you to one of the many sponsored athletes that I know who are selling lightly used boots.

Rollerskis:   If you are still looking to buy rollerskis, I recommend Marwe 610 skate rollerskis-  these are relatively expensive and rarely can you find a used pair.  Otherwise there are number of different kinds that work pretty well.  I generally recommend narrow wheeled rollerskis for skating.  For summer training you need a skate pair, and if possible a classic pair.  If  you don’t have classic skis, no big deal.

Training:  Its time to get into shape!  If you haven’t been doing a spring sport, then you need to be training  6 days a week on your own or with a friend.  You should be in the weight room 2-3 days per week, and should do an additional 4-5 aerobic workouts. Here’s an example of a training week that you could use for the next few weeks.  For some you, this will be too little, for others, this will be a challenge.
Monday-  Strength (60min)  and 30 min run
Tuesday- Biking 90-120 min EASY
Wednesday-  60-90 min rollerskiing with 6 x 2 min Double Pole at L3
Thursday- Strength (60 min) and 45 min distance run
Friday- off
Saturday-  Long Biking 1.5-3.0 hrs
Sunday-  Easy rollerski – 60-75 min- ( include 30 min legs only)

Summer Training:
I have attached the Go! Training Summer Schedule and Registration.   Please call me (952 237-0765) if you have questions about what training sessions would be appropriate for you.  Many of you should consider coming for Monday and Tuesday evening training sessions as well.    If you plan on registering for summer, please do so soon so I can arrange adequate staffing.

Advanced Training
Advanced program includes M, W, F as well as Tuesday and Thursday mornings, detailed training plan, and lactate testing.  Also M and Tuesday evening training.  This is serious business.  Call Piotr if you think you may be up for it and we’ll talk.

Training Camp- August
Every year we have a 5 day training camp in August 16-19.  Its a lot of fun, but its also very difficult.  Sign up if you want a challenge, but you’ll need do lots of training this summer to be ready.  We do lots of running, biking and rollerskiing at the camp- is a very high volume couple of days.

Training Log:
I will be sending out a Training log to all of you (Excel spreadsheet).   I recommend you start using it right away.

Keep up the training!

Kate Ellis, Ben Kremer, Sara Morse, Brandan Ostroot, Evan Pengally, Carolyn Bramante, Caitlin Compton, and Piotr Bednarski
Go! Training Coaching Staff

Piotr Bednarski
Go! Training -