Join Go Training for Fall Training-  Coaches Sara Morse and Piotr Bednarski will be running training sessions with help from the Go! Training staff, including Olympian Caitlin Compton!

Mondays:  Distance Rollerski and Technique emphasis
Monday afternoons, Sept 13-Nov 15, 3:00pm- 5:30pm.  (3:40pm for late school dismissal).  Hyland Park, Bloomington.  Nordic Chalet.  Distance rollerski , often will include some short “speed” intervals and video analysis.  Skate and classic skis required.

Tuesdays: Core Strength, Bounding and Hill Running- Tuesday Afternoons,  Sept 7th – Nov 16th  .  Session run 3:45-6:00pm at Hyland Hills Alpine Area in Bloomington.   The sessions will usually start with 30 min of strength and balance exercises.  We use medicine balls, body weight, and some weighted exercises.  After strength we will move to a combination of hill bounding, ski walking, and hill running intervals.  You need to bring HR monitor, running shoes, bounding poles (classic length or slightly shorter), and water bottle.   These will be difficult training sessions.

Wednesdays:  Distance Rollerski
Lake Harriet Bandshell, 3:30pm-5:30pm.  Sept 1st-Nov 10. Classic and skate.

Thursdays: Rollerski Intervals and Technique Sessions- Thursdays, Sept 9th-Nov 11th,  3:00pm-5:30pm (athletes with late dismissal arrive by 3:40pm)  Braemar Golf Course, Edina and Hyland Regional Park, Bloomington.  Skate and Classic.

Saturday: Key Workout!
Runs Aug 21-Nov 13. Various Locations-  8am or 9am start.  This will be the most important workout of the week.  Workout will either be a long distance workout- 2.5hr+ or an interval workout.  The majority will be rollerski workouts, though some will be running or bounding.  Most of these workouts will be in West metro, but we will have a number in the Afton area.

Cost:       2 days per week                                   $325
5 days per week                                    $550
(includes lactate testing and training plan)

Training Scholarships- fee reductions available for those in financial need.  Please inquire with Piotr at 952/237-0765.

GoTraining_Fall2010 Registration Pdf Download

2010 Season Review, Looking Forward, and Testing Day
Sunday, April 25, 2010

The 2010-2011 Ski Season has started! Join Go! Training and Twin Cities Biathlon for our kick off for the new season.
Review your past season and assess where you are right now!
When: 12pm-3pm, on Sunday, April 25, 2010
Where: Lindberg Center at Hopkins HS, room N205, 206. Directions: http://www.lindbergh-center.com/directions.asp
Who: All athletes who are registered, or interested in registering, for Go! Training or Twin Cities Biathlon training programs. This meeting is MANDATORY for all athletes in Advanced and/or Biathlon Training. All athletes are invited: J4’s through college.

What:

1. Meet the coaches and your fellow athletes
2. Get the scoop on training details for May and this Summer
3. “What it Takes” – Caitlin Compton and Carolyn Bramante
4. “Windows of Opportunity”- Piotr Bednarski
5. Training logs and review your past season
6. Physical Testing- out on the track- 1:30pm-3pm, groups by age

Why: Start the ski training season with all the right information. Review your past season. Assess your strengths and weaknesses. Learn about additional training camps and opportunities for the summer!
Registration: No cost- just email Piotr at gotrainingus@aol.com that you will attending. Please confirm attendance a few days in advance. Questions- email or phone, 952/237-0765.

Piotr Bednarski
Go! Training
Endurance Training
4845 Emerson Ave S
Minneapolis, MN 55419
952/237-0765 cell

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

Click image for larger view

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 -

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

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

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