Go! Training with Piotr Bednarski » XC Skiing 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 Fall Training http://gotraining.us/2009/08/24/fall-training/ http://gotraining.us/2009/08/24/fall-training/#comments Mon, 24 Aug 2009 22:12:37 +0000 Piotr http://gotraining.us/?p=43 Dear Athletes-
Here’s the Fall Training Schedule:

Thursday, Aug 26th. Skate Intervals, 7:30 am Afton
Tuesday, Sept 1st. Hyland Hills, 3:30pm   Bounding/Strength
Wednesday, Sept 2nd,   Harriet Bandshell, 3:30pm Rollerski.

All other training starts the week immediately following Labor Day:

Tuesdays: Core Strength, Bounding and Hill Running-

Tuesday Afternoons, Sept 1st – Nov 17th .

Session run 3:30-6:00pm at Hyland Hills Alpine Area in Bloomington.   These strength sessions will start with 30 min of strength and balance exercises. We use medicine balls, body weight, and some weighted exercises. You need to bring HR monitor, running shoes, bounding poles (classic length or slightly shorter), and water bottle.

Wednesdays: Distance Rollerski and Technique

Lake Harriet Bandshell 3:30pm-5:30pm.  Sept 2nd-Nov 18. Classic and skate technique.   Distance rollerski and technique training.

Thursdays: Rollerski Intervals and Technique-

Thursdays, West River Rd and East River Rd. 7:00am-8:30am, Sept 11th-Nov 12th,

Thursdays: Rollerski Intervals and Technique Sessions-

Thursdays, Sept 11th-Nov 12th,   3:00pm-5:30pm (athletes with late dismissal arrive by 3:30pm)  Braemar Golf Course, Edina.

Fridays: Distance Rollerski and Technique

French Park, Sept 4th-Nov 13th, 3:00pm-5:00pm

Sundays: Long distance Rollerski

Various Locations- schedule will be sent out.   Starting Sept 13th-22nd. 2pm-5pm.

Adult Fall Training 2009- Go Training

High School Fall Training2009

]]> http://gotraining.us/2009/08/24/fall-training/feed/ 0 May and Summer Ski Training http://gotraining.us/2009/05/15/may-and-summer-ski-training/ http://gotraining.us/2009/05/15/may-and-summer-ski-training/#comments Fri, 15 May 2009 18:15:03 +0000 Piotr http://gotraining.us/?p=52 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 -

]]> http://gotraining.us/2009/05/15/may-and-summer-ski-training/feed/ 0 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 Rollerski Training in May with Go!Training http://gotraining.us/2009/04/10/rollerski-training-in-may-with-gotraining/ http://gotraining.us/2009/04/10/rollerski-training-in-may-with-gotraining/#comments Fri, 10 Apr 2009 19:40:52 +0000 Piotr http://gotraining.us/?p=30
Dear Athletes- 
we are starting up rollerski training in May- just 1 day per week.  These sessions are for total beginners and for very experienced skiers.  This is especially important for those new to rollerskiing so they can get some basic instruction and “find their feet” before the summer training begins.  NO cost.  you don’t need to be signed up for a summer program- just come out and get started. 
Piotr

May Rollerski Training with Go! Training

Go! Training will begin rollerski training session starting May 6th.  For athletes new to rollerskiing, this will be a chance to get some instruction before the summer sessions begin.  For those who are pretty experienced, it will be a chance to get an early start on technique, balance and base endurance training.   NO COST for these sessions.

Athletes need to bring skate rollerskis/boots/poles and helmets (required).  Email Piotr at gotrainingus@aol.com if you need to borrow some rollerskis.

French Park- Wednesdays at 3:15-5pm
May 6, 13, 20, 27 – meeting in parking lot

Southwest High School- Wednesdays at 3:30-5pm
May 6, 13, 20, 27- meet in parking lot on Chowen

 

Piotr Bednarski
Go! Training – Endurance Training Service
]]> http://gotraining.us/2009/04/10/rollerski-training-in-may-with-gotraining/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 Fall 2006 Adult XC Training Sessions http://gotraining.us/2008/04/16/fall-2006-adult-xc-training-sessions/ http://gotraining.us/2008/04/16/fall-2006-adult-xc-training-sessions/#comments Wed, 16 Apr 2008 20:09:50 +0000 Piotr http://gotraining.us/2008/04/16/fall-2006-adult-xc-training-sessions/ Fall Ski Training Lecture- Tuesday, September 12th, 7pm
 Fall Training for XC Skiers
This presentation will be geared to adults skiers, and will include rollerski and non rollerski training methods and routines. The talk will focus on how to set up a training week, as well touching on some basic rollerski technique issues. St Louis Park Rec Center, Gallery Room, 700 Monterey Drive, St Louis Park, 952/925-2540, admission is $10. Please reserve a seat by RSVP- gotrainingus@aol.com.

Strength, Bounding and Ski Walking- Tuesday PM
Tuesdays, 4pm-6pm, Hyland Hills Alpine Area.
Core and ski specific strength, followed by ski walking, bounding, or running intervals. This is a very tough training day- focus will be to improve explosive power, lactate threshold, climbing performance. Cost is $200, begins Sept 5th through Nov 7th. Cost for Tuesday PM and Thursday AM workouts combined- $410.

Adult Dryland Training and Technique (non rollerski)- Wednesday AM
Wednesday, 9:30am-11am. Hyland Hills Alpine Area. beginner to intermediate skiing abilities. Sessions will include some core strength, dryland technique instruction and ski walking or bounding intervals. Cost is $225, begins Sept 6th and runs through Nov 7th. Minimum class size 8.

Rollerski Specific Strength and Interval Training- Thursday AM
Thursdays, 7am-8:45am, W. River Road under the Franklin Bridge.
Rollerski intervals with some instruction and video. This is for intermediate to advanced skiers- must have some experience on rollerskis. One lactate profile is included at no additional cost (normally $90). Both classic and skate techniques. Minimum class size 8, cost is $285, begins Sept 7th, runs through Nov 9th. Cost for Tuesday and Thursday workouts combined- $410.

College and High School Training- 3pm, weekdays
Technique and training weekdays at 3pm. Call Piotr for more details at 952/237-0765

]]> http://gotraining.us/2008/04/16/fall-2006-adult-xc-training-sessions/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 Summer 2006 MN Nordic Project Brochure http://gotraining.us/2006/03/03/summer-2006-mn-nordic-project-brochure/ http://gotraining.us/2006/03/03/summer-2006-mn-nordic-project-brochure/#comments Fri, 03 Mar 2006 20:28:36 +0000 Piotr http://gotraining.us/2006/03/03/summer-2006-mn-nordic-project-brochure/ Summer 2006 MN Nordic Project Brochure

]]> http://gotraining.us/2006/03/03/summer-2006-mn-nordic-project-brochure/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!

]]> http://gotraining.us/2006/03/03/hello-world/feed/ 1