Fall Ski Training Lecture- Tuesday, September 12^th, 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 7^th. 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 6^th and runs through Nov 7^th. 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 7^th, runs through Nov 9^th. 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

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