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I wanted to touch base with all athletes who trained with Go Training last summer. I have some training advice below, as well as information regarding rollerski session for May and Training lectures I will giving in May. We have a great coaching staff for this summer, so for those that are thinking about signing up for this summer, its time to sign up. If you need a brochure/registration form, I can send you one, or you can download on at www.skinnyski.com/training/calendar.asp.

Sara Morse, Evan Pengally, Kate Ellis and Brandan Ostroot will be coaching on a daily basis. Also, fresh off the Biathlon World Championships and XC World Championships respectively- Carolyn Bramante and Caitlin Compton will join us 1-2 days per week.

May Training: I’m guessing many of you have been doing spring sports. Those that are not in a spring sport need to be training regularly by now. In general, you should be in the weight room 2-3 days per week (45-75 min each session), as well as running, biking, and rollerskiing (4-6 aerobic workouts per week). Total aerobic hours should be between 5-12 hours a week (not including strength). Most or all of the aerobic hours should be at Level 1, and at least once workout a week should be quite long 1.5-2.5hrs (can be longer if biking).

For May, we will be meeting for rollerskiing on Wednesdays. The goal is doing some easy rollerskiing- getting used to the skis again. This is especially a good time for those that have done little or no rollerskiing experience to get out and get comfortable on rollerskis.

We will be meeting every Wednesday in May- starting on May 6th at 3:30pm. We’ll have one group meet with Evan Pegally and Kate Ellis at French Park. The other group will meet at SW HS at 3:30 pm (Chowen Parking lot) with Piotr, Sara Morse and Brandan. Be sure to bring helmets. If you don’t have rollerskis, be sure to contact me and I will get some for you to use for May. You can invite your friends who want to learn to rollerski- there is no charge for the May sessions. There will be separate groups for advanced and beginners.

Training Lecture: I will be giving two training presentation is May- this is really important information for you as you get more serious about your training. I HIGHLY encourage you to come- feel free to bring your friends and/or parents. If you have other sport obligations, I encourage you to talk to your coaches- this information may have a much more significant impact on your future as an athletes than one practice session. You may be able to make up the training before or after the presentation-

Endurance Training Theory for High School Athletes
This presentation will cover the Why, When and How of Endurance Training. This will be important basic knowledge of endurance training physiology for the high school endurance sports athlete: xc skiers, runners, cyclists, triathletes. If you are between the age of 13-18, and have ambitious goals in endurance sport, this is important information for you. We’ll cover topics like physiological, adaptation, periodization, Max VO2, lactate threshold, and special considerations for young endurance athletes.

Presentation Times and Locations:
1) Monday, May 4th, 4:30-6:00pm at Lindberg Center, room N206, at Hopkins High School. Directions to Hopkins HS and Lindberg Center: http://www.hopkins.k12.mn.us/schools/hopkins-high-school/about-us/driving-directions. Park in the Lindberg Center Parking Lot
2) Monday, May 10th, 3:30-5:00pm at Southwest High School, room 27 , directions to Southwest HS: http://southwest..mpls.k12.mn.us/School_Info.html. Enter door #5 off of Chowen Ave.

Training Log I will also be sending out an Excel Spreadsheet that is a Training Log. The first official week of the Ski Year is April 20th, so you better start recording. Its somewhat self-explanatory, but in case you are not familiar with a training log, you need to put in the minutes of each kind of training in both the Method columns and the Intensity columns. Briefly describe the workouts in the comments section, and the spreadsheet will keep track of all the hours in each category.

Feel free to email or call me with questions-
Enjoy your spring training!
Piotr

 I’ll be giving a presentation on the Endurance Training Theory on Sunday, May 3rd at 5:30pm at Freewheel Bike.   This presentation is for all endurance sports, though most of the examples I will use for this particular presentation will be related to cycling.  The focus will be on adult atheles-  ages 25+.  I will also be giving two presentations for High School Endurance athletes on May 4 and May 11- details are here (www.skinnyski.com/training/display.asp?ld=15779).

Why, When and How of Endurance Training

When: Sunday, May 3rd, 5:30pm-7:30pm at Freewheel Bike

Where: Freewheel Bike 1812 south 6th street

www.freewheelbike.com

NO REGISTRATION NEEDED, presentation is free

XC Skiers and Endurance Athletes!