Go! Training with Piotr Bednarski » Running http://gotraining.us Go! Training with Piotr Bednarski Wed, 25 Aug 2010 22:53:02 +0000 en hourly 1 http://wordpress.org/?v=3.0.1 Endurance Training Theory Presentation- May 3rd, 5:30pm http://gotraining.us/2009/04/28/endurance-training-theory-presentation-may-3rd-530pm/ http://gotraining.us/2009/04/28/endurance-training-theory-presentation-may-3rd-530pm/#comments Tue, 28 Apr 2009 19:27:11 +0000 Piotr http://gotraining.us/?p=22  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

]]> http://gotraining.us/2009/04/28/endurance-training-theory-presentation-may-3rd-530pm/feed/ 0 Spring Strength Sessions for Endurance Athletes http://gotraining.us/2009/03/30/spring-strength-sessions-for-endurance-athletes/ http://gotraining.us/2009/03/30/spring-strength-sessions-for-endurance-athletes/#comments Tue, 31 Mar 2009 00:43:26 +0000 Piotr http://gotraining.us/?p=33 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.
 
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. 
 
When: Meeting Tuesdays and Friday morning from 6:50am-8:45am
 
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.
 
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).
 
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
 
Registration: Bring the form and checks to class. 
 
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.

2009 Go Training- Spring Strength Sessions

Name:_______________________________________________

Address:_____________________________________________

City, Zip_____________________________________________

Phone_______________________________________________

Email (REQUIRED)____________________________________

Emergency Contact with phone___________________________

Health issues that could affect your training_________________
____________________________________________________
____________________________________________________

 Cost:  $125  - checks to Go! Training

  note – this  does not include Los Campeones membership which is $35 per month.  Los Campeones membership needs to be paid at your first session remember to bring your check book.

         

 PAYMENT INSTRUCTIONS:                      Go! Training

Please make checks out to:                                 4845 Emerson Ave S.

                                                                          Minneapolis, MN 55419

 

WAIVER AND RELEASE OF LIABILITY 

Identification of Risk.  I, _________________________________, know that physical training for cross country skiing, running, biking, general fitness or strength involves risk of injury or property damage, which includes serious injury, including permanent disability and death.  I understand that these injuries might result not only from my actions, but the actions, inactions, or negligence of others.

 

Assumption of Risk.  I agree that I am responsible for my health and safety while training for and participating in cross country skiing, running, biking ,general fitness and strength training, including any other sports or exercises I may participate in to further my training.  I assume all risks, both known and unknown, connected with my participation.  I understand that any physical training program should only be undertaken after a full examination by, and receipt of permission from, my doctor.

Waiver.  Being aware of the risks and willing to assume them, I waive, release, and hold Go!Training, Piotr Bednarski, and owners/lessors of used premises from all claims for liability, injury, loss, wrongful death or property damage connected with my training plan and program and the exercises and sports that I undertake in order to further my training.  I intend for this waiver and release to also apply to my relatives, personal representatives, heirs, beneficiaries, next of kin, and assigns.

Insurance.  I currently have, and agree to maintain throughout the time I participate, sufficient medical and accident insurance.  I understand that this is my responsibility and release any one else from providing it for me.

I have read this agreement and waiver carefully, understand that I give up substantial rights by signing it, and sign it voluntarily.

________________________________________________________Date____________________

Participant’s signature

For participants under age 18:

I consent to the above person’s participation in training for cross country skiing, running, biking or general fitness and strength.  I acknowledge that I assume all risks, known and unknown, and waive all claims in advance.

________________________________________________________Date______________________

Parent/guardian’s signature


 
Piotr Bednarski
Go! Training – Endurance Training Service
4845 Emerson Ave S.
Minneapolis, MN 55419   

 

]]> http://gotraining.us/2009/03/30/spring-strength-sessions-for-endurance-athletes/feed/ 0 North Shore Training Camp http://gotraining.us/2006/08/04/north-shore-training-camp/ http://gotraining.us/2006/08/04/north-shore-training-camp/#comments Fri, 04 Aug 2006 18:21:50 +0000 Piotr http://gotraining.us/2006/08/04/north-shore-training-camp/ North Shore Training Camp
with Minnesota Nordic Project and The CXC Team

August 19-22, 2006

What is it:
Basically it’s a training filled 4 days in Grand Marais. We will be putting in big hours of training: point to point running on the Superior Hiking trail, classic rollerskiing, strength, ultimate Frisbee, and the infamous Ecochallenge to wrap things up (and finish you off). You need to be able to run a MINIMUM of 2 hours- training load will be quite high, so if you are not psyched to train, this is not the camp for you. We will do lots of point to point running on the Superior hiking trail. This is a great camp for college athletes and high school athletes who have been training seriously over the summer. We are pleased to announce that MN Nordic Project will be joined by the CXC Team athletes and coach Bryan Fish for this camp.

Where:
We stay in rustic cabins- no running water or electricity. We make our own food- grilling every night. Everyone helps with food preparation and clean up. Cabins belong to Bear Track Outfitters, Grand Marais. Training will be all along the North Shore, from Silver Bay to Grand Marais, and will include a number of point to point adventures on the Superior Hiking Trail

When:
I will have vans leaving from Piotr Bednarski’s house, 5032 28th Street, St Louis Park, at 9:30am on Friday, Aug 18th (that means you should arrive by 9:15am). The van will stop at the McDonald’s in Forest Lake at approx 10am. Vans will return to Forest Lake on Monday, Aug 21 at approx 6pm, and to St Louis Park at approx 6:30pm

How much and Registration: Cost is $200, includes transport, food, coaching and housing (in-transit food is not included). Forms and checks are due by Aug 12th- late registrations will be accepted if there is room available. Please RSVP asap via email if you will be going so I can guarantee housing and transport. Please be prompt with registration and payment.

What to Bring:
sleeping bag, insect repellent, sunscreen, towel, bathing suit, 2 pair running shoes, classic roller ski gear, sandals, some warm clothes (hat, fleece, tights), several sets of training clothes, thin hat, rain jacket, sun glasses, training snacks, waterbottle carrier and/ camelback, flashlight, fork/knife, plastic plate, cup.

Contacts:
Coaches:
Piotr Bednarski, 952/ 237 -0765 cell, 952/924-0381 office
Ben Kremer, 612/ 387-2002 cell
Bear Track Outfitters, 218/387-1985 (in case of emergency)

]]> http://gotraining.us/2006/08/04/north-shore-training-camp/feed/ 0 Spring and Summer Training with Go! Training http://gotraining.us/2006/05/10/spring-and-summer-training-with-go-training/ http://gotraining.us/2006/05/10/spring-and-summer-training-with-go-training/#comments Wed, 10 May 2006 18:16:56 +0000 Piotr http://gotraining.us/2006/05/10/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

]]> http://gotraining.us/2006/05/10/spring-and-summer-training-with-go-training/feed/ 0 Summer 2006 HS Ski Training http://gotraining.us/2006/03/03/summer-2006-hs-ski-training/ http://gotraining.us/2006/03/03/summer-2006-hs-ski-training/#comments Fri, 03 Mar 2006 20:29:27 +0000 Piotr http://gotraining.us/2006/03/03/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

]]> http://gotraining.us/2006/03/03/summer-2006-hs-ski-training/feed/ 0 Optimize the scarce time you can devote to training! http://gotraining.us/2006/03/03/hello-world/ http://gotraining.us/2006/03/03/hello-world/#comments Fri, 03 Mar 2006 07:49:37 +0000 Piotr 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!

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