Endurance Training Theory Presentation- May 3rd, 5:30pm
 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).
The Sunday, May 3rd  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.   We’ll cover topics like physiological, adaptation, periodization, Max VO2, lactate threshold, and special considerations for young endurance athletes.
Why, When and How of Endurance Training
Presentation by : Piotr Bednarski
Head Coach of Go! Training and Director of Athlete Development for the US Biathlon Team
Theory and Practical Application of Endurance Training
- Basics of Endurance Training Physiology
- Periodization, Training Zones, and Long term planning
- Focus will be on cycling, but applicable to all endurance sports: running, XC skiing, triathlon
- Lactate profile and lactate threshold discussion
- Demonstration of lactate testing protocol
- Base preparation, Interval training, and peaking
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
Piotr Bednarski
Go! Training – Endurance Training Service
Spring Strength Sessions for Endurance Athletes
XC Skiers and Endurance Athletes!
Go!Training Spring Strength Sessions for Endurance Athletes:
 March 31- June 2.  Tuesday and Friday mornings, 6:50am-8:45am.
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Join Go Training for some challenging spring strength training.  This is an excellent time of year to build strength as you prepare for the higher volume of the summer.
All session will begin at 6:50am with a 10 min run and warm up exercises (outside, so come prepared with appropriate clothes). We will use a variety of free weights, machines, and body weights. We will work on general strength, as well as injury prevention around the knee, ankle and shoulder. Core exercises will feature prominently in our training.  All athletes will receive a copy of a 10 week strength plan.Â
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When:Â Meeting Tuesdays and Friday morning from 6:50am-8:45am
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Where: Los Campeones Gym, 2721 E. Franklin Ave, Mpls, 55406, 612/333-8181. Take Riverside, 25th Ave exit off Hywy 94. Go south to Franklin and the gym is on the corner of 28th Ave and Franklin St.
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How much: You need to purchase two months of membership at Los Campeoneos at $35 per month (bring check to the gym). Please come a few minutes early so you have time to sign up. Cost for Go Training Spring session $125 (registration below).
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Who: This class is designed for endurance athletes looking to improve power and prevent injury. If you are currently injured, or have sigificant lower back issues, this may not be a good group for you. Please call Piotr at 952/237-0765
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Registration:Â Bring the form and checks to class.Â
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What to bring to class: bring running gear for outside warm up and cool down.  Clipboard and pencil for recording. Waterbottle, dry clothes, and post training snack for after training. Showers and towels are available at Los Campeones at no additional cost.
Spring and Summer Training with Go! Training
Spring and Summer Training With Go! Training
Evening SessionsSpring/Summer 2006 May 8th- August 17th
Join Piotr Bednarski for some challenging strength and interval training sessions! Training is based on your ability, but you will have the opportunity to train with some great endurance athletes-including top local skiers Caitlin Compton, Matt Leibsch, Garrott Kuzzy and Anna McLoon.
Strength Training – Mondays, May 8th – June 12, then changing to Thursdays, June 22nd – Aug 17th. Session begin at 6:30pm. Cost for Strength sessions only, $225. Meeting at Peter Hobart Elementary School, St Louis Park. These are outdoor sessions. These strength sessions will involve upper body, legs, and core exercises, as well as speed drills. We use medicine balls, bodyweight, and some weighted exercises. These exercises are designed for XC skiers, but are applicable to virtually all endurance sports. Ages range from 16-55 years old. Training is based on your ability, but you still get to train in a great group environment.
Track Workouts – Mondays, June 19th- Aug 14th, 6:30pm at Benilde St Margaret’s HS, St Louis Park. Running intervals, speed and agility drills Cost for Track sessions, $125 (combined strength and track, $325). Workouts involve warm up, stretching, interval training on the track, speed and form drills, and cool down. Training is based on your ability- ages range from 15-55 yearold. Contact info: Piotr Bednarski, 952/924-0381, gotrainingus@aol.com
Directions: Peter Hobart Elementary (Dakota Park) http://maps.google.com/maps?oi=map&q=6500 West 26th St. St. Louis Park MN
Benilde St Margaret’s HS: http://www.bsm-online.org/bsmonline.aspx?pgID=876
Download 2006 Spring and Summer Training pdf
Summer 2006 HS Ski Training
Make the Big JUMP this Summer!
-Top quality coaching with international experience.
-Train Hard and Train Smart
-Individualized Attention
-Education in training methods and physiology
-Improve and Have Fun!
Join coach Piotr Bednarski and the Minnesota Nordic Project for some challenging and fun summer training!!! Minnesota Nordic Project was formerly called Minnesota Biathlon. The name has been changed to fit the new mission.
Our Mission:
Minnesota Nordic Project’s mission is to promote cross country skiing and biathlon among the youth of Minnesota, and to help young athletes chase their dreams in these winter sports.
Ultimately, we have two main goals:
1) help individual athletes improve their skiing, whatever their ability
2) achieve excellence in xc skiing and biathlon at an international level
Summer 2006 MN Nordic Project Brochure
Optimize the scarce time you can devote to training!
Optimize the scarce time you can devote to training! Train smarter with a personalized training plan and one-on-one attention from a proven world-class endurance sport coach who can maximize your time and effort spent training.
Contact Piotr and Go! Training to Get Started!
email gotrainingus at aol.com for more information
Are you spending many hours training without reaching your goals? Have you seen some success but need some expert advice on how to reach the next level? Are you just starting out and need to master the basics? Experienced athletes and novices alike can benefit from a focused training program and hands-on attention from an expert to help them reach their goals. From masters athletes to teenage talents, Coach Piotr Bednarski works with each athlete to reach his or her potential with personalized training plans, personal coaching sessions, ski technique work, racing strategy, physical testing with results analysis, and much more.
Coach Piotr Bednarski has 17 years of coaching experience at all levels of endurance sport, ranging from high school talents to Olympic athletes. He has several years of graduate level education in exercise physiology and biomechanics, and continues to educate himself on the newest techniques and theories in endurance training. Piotr is himself an avid masters level competitor in cross county skiing, biathlon, distance running, and mountain biking. Piotr is ready to put his expertise to work for you!
The time and effort you devote to achieving your goals can work harder for you with some expert advice. Click on the topic buttons at the top of the page to learn more about what Go! Training can do for you!
