Fall 2010 XC Ski Training with Go! Training
High School, Collegiate, and Senior Athletes
Join Go Training for Fall Training- Coaches Sara Morse and Piotr Bednarski will be running training sessions with help from the Go! Training staff, including Olympian Caitlin Compton!
Mondays: Distance Rollerski and Technique emphasis
Monday afternoons, Sept 13-Nov 15, 3:00pm- 5:30pm. (3:40pm for late school dismissal). Hyland Park, Bloomington. Nordic Chalet. Distance rollerski , often will include some short “speed” intervals and video analysis. Skate and classic skis required.
Tuesdays: Core Strength, Bounding and Hill Running- Tuesday Afternoons, Sept 7th – Nov 16th . Session run 3:45-6:00pm at Hyland Hills Alpine Area in Bloomington. The sessions will usually start with 30 min of strength and balance exercises. We use medicine balls, body weight, and some weighted exercises. After strength we will move to a combination of hill bounding, ski walking, and hill running intervals. You need to bring HR monitor, running shoes, bounding poles (classic length or slightly shorter), and water bottle. These will be difficult training sessions.
Wednesdays: Distance Rollerski
Lake Harriet Bandshell, 3:30pm-5:30pm. Sept 1st-Nov 10. Classic and skate.
Thursdays: Rollerski Intervals and Technique Sessions- Thursdays, Sept 9th-Nov 11th, 3:00pm-5:30pm (athletes with late dismissal arrive by 3:40pm) Braemar Golf Course, Edina and Hyland Regional Park, Bloomington. Skate and Classic.
Saturday: Key Workout!
Runs Aug 21-Nov 13. Various Locations- 8am or 9am start. This will be the most important workout of the week. Workout will either be a long distance workout- 2.5hr+ or an interval workout. The majority will be rollerski workouts, though some will be running or bounding. Most of these workouts will be in West metro, but we will have a number in the Afton area.
Cost: 2 days per week $325
5 days per week $550
(includes lactate testing and training plan)
Training Scholarships- fee reductions available for those in financial need. Please inquire with Piotr at 952/237-0765.
GoTraining_Fall2010 Registration Pdf Download
