Rollerski Training in May with Go!Training
Friday April 10th 2009, 2:40 pm by Piotr
Filed under:
All,
XC SkiingDear Athletes-ÂÂ
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.ÂÂ
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
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Piotr Bednarski
Go! Training – Endurance Training Service
Spring Strength Sessions for Endurance Athletes
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.
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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.ÂÂ
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When: Meeting Tuesdays and Friday morning from 6:50am-8:45am
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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.
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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).
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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
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Registration: Bring the form and checks to class.ÂÂ
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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.
Fall 2006 Adult XC Training Sessions
Wednesday April 16th 2008, 2:09 pm by Piotr
Filed under:
All,
XC SkiingFall 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
North Shore Camp Recap
Wednesday August 30th 2006, 1:14 pm by Piotr
Filed under:
AllNorth Shore Training Camp- Aug 19-22
MN Nordic Project and CXC Elite Team
North Shore Training Camp
Friday August 04th 2006, 12:21 pm by Piotr
Filed under:
All,
RunningNorth 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)
