Go! Training with Piotr Bednarski

Fall Training

Piotr — Mon, 24 Aug 2009 22:12:37 +0000

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

Minneapolis St Paul Magazine Clipping

Piotr — Sat, 22 Aug 2009 22:39:38 +0000

Click image for larger view

May and Summer Ski Training

Piotr — Fri, 15 May 2009 18:15:03 +0000

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 -

Go! Training Spring Announcements

Piotr — Tue, 28 Apr 2009 19:38:57 +0000

I wanted to touch base with all athletes who trained with Go Training last summer. I have some training advice below, as well as information regarding rollerski session for May and Training lectures I will giving in May. We have a great coaching staff for this summer, so for those that are thinking about signing up for this summer, its time to sign up. If you need a brochure/registration form, I can send you one, or you can download on at www.skinnyski.com/training/calendar.asp.

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:Â 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:Â 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 forÂ 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 LogÂ 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

Endurance Training Theory Presentation- May 3rd, 5:30pm

Piotr — Tue, 28 Apr 2009 19:27:11 +0000

Â I’ll be giving a presentation on the Endurance Training Theory on Sunday, May 3rd at 5:30pm at Freewheel Bike.Â Â This presentation is for all endurance sports, though most of the examples I will use for this particular presentation will be related to cycling.Â The focus will be on adult atheles-Â ages 25+.Â 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 3rdÂ Â presentation will cover the Why, When and How of Endurance Training.Â Â This will be important basic knowledge of endurance training physiology for the high school endurance sports athlete:Â Â xc skiers, runners, cyclists, triathletes.Â Â Â Weâ€™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 DevelopmentÂ 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 enduranceÂ 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

Rollerski Training in May with Go!Training

Piotr — Fri, 10 Apr 2009 19:40:52 +0000

Dear Athletes-Â

we are starting up rollerski training in May- just 1 day per week.Â These sessions are for total beginners and for very experienced skiers.Â 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.Â NO cost.Â you don’t need to be signed up for a summer program- just come out and get started.Â

Piotr

May Rollerski Training with Go! Training

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

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

French Park- Wednesdays at 3:15-5pm
May 6, 13, 20, 27 â€“ 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

Spring Strength Sessions for Endurance Athletes

Piotr — Tue, 31 Mar 2009 00:43:26 +0000

XC Skiers and Endurance Athletes!

Go!Training Spring Strength SessionsÂ for Endurance Athletes:

Â March 31- June 2.Â Â Tuesday and Friday mornings, 6:50am-8:45am.

Join Go Training for someÂ challenging spring strength training.Â Â This is an excellent time of year toÂ 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).Â We will use a variety of free weights, machines, and body weights.Â We will work on general strength, as well as injury prevention around the knee, ankle and shoulder.Â Core exercises will feature prominently in our training.Â Â All athletes will receive a copy of a 10 week strength plan.Â

When:Â Meeting Tuesdays and Friday morning from 6:50am-8:45am

Where:Â Los Campeones Gym, 2721 E. Franklin Ave, Mpls, 55406, 612/333-8181.Â Take Riverside, 25th Ave exit off Hywy 94.Â Go south to Franklin and the gym is on the corner of 28th Ave and Franklin St.

How much:Â You need to purchase two months of membership at Los Campeoneos at $35 per month (bring check to the gym).Â Please come a few minutes early so you have time to sign up.Â Cost for Go Training Spring session $125 (registration below).

Who:Â This class is designed for endurance athletes looking to improve power and prevent injury.Â If you are currently injured, or have sigificant lower back issues, this may not be a good group for you.Â Please call Piotr at 952/237-0765

Registration:Â Bring the form and checks to class.Â

What to bring to class:Â bring running gear for outside warm up and cool down.Â Â Clipboard and pencil for recording.Â Waterbottle, dry clothes, andÂ post training snack for after training.Â 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_________________
____________________________________________________
____________________________________________________

Â Cost:Â Â $125Â Â - checks to Go! Training

Â Â note â€“ thisÂ Â does not include Los Campeones membership which is $35 per month.Â Â Los Campeones membership needs to be paid at your first session remember to bring your check book.

Â Â Â Â Â Â Â Â Â

Â PAYMENT INSTRUCTIONS:Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Go! Training

Please make checks out to:Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 4845 Emerson Ave S.

Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Minneapolis,Â MNÂ 55419

WAIVER AND RELEASE OF LIABILITYÂ

Identification of Risk.Â Â 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.Â Â I understand that these injuries might result not only from my actions, but the actions, inactions, or negligence of others.

Assumption of Risk.Â Â 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.Â Â I assume all risks, both known and unknown, connected with my participation.Â Â I understand that any physical training program should only be undertaken after a full examination by, and receipt of permission from, my doctor.

Waiver.Â Â 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.Â Â I intend for this waiver and release to also apply to my relatives, personal representatives, heirs, beneficiaries, next of kin, and assigns.

Insurance.Â Â I currently have, and agree to maintain throughout the time I participate, sufficient medical and accident insurance.Â Â 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____________________

Participantâ€™s signature

For participants under age 18:

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

________________________________________________________Date______________________

Parent/guardianâ€™s signature

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

Fall 2006 Adult XC Training Sessions

Piotr — Wed, 16 Apr 2008 20:09:50 +0000

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

North Shore Camp Recap

Piotr — Wed, 30 Aug 2006 19:14:56 +0000

North Shore Training Camp- Aug 19-22

MN Nordic Project and CXC Elite Team

North Shore Training Camp

Piotr — Fri, 04 Aug 2006 18:21:50 +0000

North Shore Training Camp
with Minnesota Nordic Project and The CXC Team

August 19-22, 2006

What is it:
Basically itâ€™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 Bednarskiâ€™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)