Elk River Roller Ski Biathlon Race – Th, July 20, 2017 – RESULTS

Elk River Roller Ski Biathlon Race

Sponsored by Minnesota Biathlon and Twin Cities Biathlon 

Thursday, July 20, 2017

https://photos.app.goo.gl/0axWTRQXxuVKXXyZ2 – pictures by Brian Wray

Here are some race results and pictures from Minnesota Biathlon’s first summer roller ski biathlon race of the year held at Elk River on Thursday evening. The course was a mix of the paved Woodland Trails adding up to 9.3km. The format was pursuit with 10 sec interval starts, and prone prone standing standing for the shooting. The athlete does a 150 meter extra loop for each missed shot. Twenty shots total.

On the Men’s side, Youth Man, Vasek Cervenka, Mt Itasca Biathlon,  laid down the best time of the evening, 27:41 including skiing 4 penalties for 4 missed shots narrowly edging out Senior Man, Jakob Ellingson, also of Mt Itasca Biathlon, who finished in 27:45 w/5 misses.

On the Women’s side, Senior Woman, Siena Ellingson, USBA Senior National Development Team,  finished 1st in 34:30 with 5 misses, and Kaisa Bosek, Girl,  Alexandria’s Wolfpack Biathlon, finished 2nd in 39:25 with 5 penalties, also.

The next event will be in Jericho Vermont, the NorAm Rollerski Biathlon Championships the 12th and 13th of August followed by the 2nd in the MNBiathlon series at Elk River the 24th of August with zero at 5:00.

Race Announcement 7_20_17

Place Name Category Start Finish Adjustment Reason Overall Time P1 P2 S1 S2 Total Misses
1 Matej Cervenka B 0:03:10 0:45:32 0:00:05 No open targets 0:42:17 0 3 3 3 9
2 Frank Gangi B 0:03:00 0:48:14 0:45:14 1 4 5 5 15
1 Kaisa Bosek G 0:02:40 0:42:05 0:39:25 1 1 1 2 5
2 Stormy Hegg G 0:02:30 0:43:49 0:00:30 bad target, extra pen 0:40:49 2 3 4 2 11
3 Emma Watson G 0:03:50 0:47:19 0:43:29 0 2 0 4 6
4 Clara Kramer G 0:03:20 0:47:31 0:44:11 4 3 2 5 14
5 Elsa Viren G 0:03:40 0:48:24 0:44:44 3 4 2 1 10
6 Lucy Watson G 0:04:00 1:05:42 0:00:30 Persons downrange 1:01:12 4 2 4 3 13
Junior Men
1 Cam Christiansen JM 0:01:30 0:35:26 0:33:56 3 1 0 2 6
Junior Women
1 Halcyon Brown JW 0:02:10 0:42:59 0:00:10 No open targets 0:40:39 2 1 3 2 8
1 Ryker Bosek N 0:04:10 0:25:47 0:21:37 0 0 0 1 1
Senior Men
1 Jakob Ellingson SM 0:01:10 0:28:55 0:27:45 1 3 1 0 5
2 Bill Bowler SM 0:01:00 0:32:08 0:31:08 3 1 1 3 8
Senior Women
1 Siena Ellingson SW 0:01:50 0:36:20 0:34:30 2 1 1 1 5
2 Hanne Guthrie SW 0:02:00 0:42:24 0:40:24 4 2 5 3 14
Youth Men
1 Vasek Cervenka YM 0:01:20 0:29:01 0:27:41 1 0 1 2 4
2 Garret Beckrich YM 0:01:40 0:35:55 0:34:15 2 1 2 3 8
Youth Women
1 Lucia Wyland YW 0:02:50 0:42:25 0:39:35 4 3 2 2 11
2 Cheresa Bouley YW 0:02:20 0:48:21 0:46:01 2 2 2 2 8
3 Anika Viren YW 0:03:30 0:51:17 0:47:47 2 3 4 3 12


  • 10K Interval Start (3 medium / 2 short loops)
    • PPSS with Penalty Loops
    • 10 second interval starts
  • Registration 4:30 PM
    • Please have your paperwork and payment complete before you come to the range.
  • Zero – 5:00 PM
  • Race Start – 6:00 PM
  • Cost – $10.00 (Cheap!)
    • Make checks payable to Minnesota Biathlon
    • Volunteers needed!! Please call Brian to volunteer.
    • Any questions? – Call Brian Wray at 651-366-2952

Training Zones – determination

        Activity                                        WO Zone                Heartrate
    Dist, Tech,&recovery         BE    1    easy talking        25-50 hb below LT
    Early dist, runs, combos    DE    2    ok talking        10-25 beats below
    Blk wo, spec strength        TH    3    short of breath        0-10 beats below LT
        arms only    TH                10-20 beats below– [less muscle mass]
    Leg Spds, Hills & Race        RP    4    gasping               0-+10 above LT
    Race uphill                        MAX    5    gasping and losing it        > +10 beats
Strength= weight room, power work, plyos, calisthenics
LT= lactate threshold

Hi Everyone-
In our biathlon training we talk a lot about workout zones. Above are some rough estimates of zones that I have used for a number of years, based primarily on breathing levels and better, the heartrates [HRs] based off of your current Lactate Threshold.

Obviously if you are going to use the more accurate method of zone control with heartrates you need an easy way to determine your present heartrate as you are working out. Most serious athletes use a heartrate monitor. Polar is a good brand. Lasts pretty well. The more inexpensive models give you your current heartrate accurate enough so even the Human Performance Lab at St Cloud State used them during the physiological tests they ran for us.

More expensive models will allow the training zones to be inputted and will keep track of the amount of time in each workout spent in each zone. Nice feature. The most expensive ones allow interface with a computer, graphing the workout etc. I find those to be highly useful for a couple of weeks until you get tired of looking at the graphs. I am sure with  daily coaching at a super high level it is great to do that.

The next problem is that your actual heartrate [HR] at the lactate threshold [normally about 4 mmoles of lactate in the blood] will vary a lot depending on a] the individual b] the level of training c] the type of training and other factors. The type of training question is insidious as too much middle to high intensity training will cause the body to burn carbos more than desirable, which produces more lactate than normal and thus the lactate threshold will be at a lower HR than normal. That is undesirable!  Difficult to ski well and definitely difficult to shoot well with high lactates!!

So in any case, the underlying problem is determining your lactate threshold accurately. The most direct way is a lactate profile –normally running on a treadmill that is periodically sped up, with blood drawn from a finger prick and tested with each stage. This will yield a profile and the appropriate lactate level can be picked off and related to a corresponding HR. The test is normally expensive. It is also really not specific to skiing as you are using only your legs unless you can ski on the treadmill. There are a few of those around in the US.

Another approximate method is to go out and  ski as hard as you can for an hour, and  average out your heartrate. That is specific as to being on skis, but the determination of the avg HR is problematic with hills etc thrown in. Of course the best method is a ski capable treadmill in a lab setting using the blood sampling method. That is accurate!

Another method that is approximate, but specific, is to go out on a very flat trail and ski behind a bike. The biker records the speed and holds the pace steady for say 1/4 mile and gets a HR from the skier at the end. [actually 2 readings near the end—say 0.2 and 0.25 mi for each increment works better]. Then the speed is increase by 1 mph. and this continues to refusal by the skier to go faster. I like then to reverse the course to average out the grades and wind and do it again. Armed with these figures, the coach can look at the curve produced which normally rises in a straight line [aerobic response] up to a point where it then curves over to the right [anaerobic response] . The point of curvature is called the Conconi point and is pretty close to the HR at the lactate threshold. It can be hard to pick out, however. Some curves are pretty gradual in change at the breakpoint.

There are other similar running tests on a track—which are good except they again are using only the legs.

Lacking any of the above, here is a chart from USBA’s log form that works off of the max HR. While I like this for the lower levels, unless as above, the athlete has trained properly and the LT is at a good normal level, the lactates in Level 2, 3 and 4 will be too high for any given HR. So if you have no other information to go by, and your max HR is 210, your level 1 should be between 126 and 151 heartrate. But at the assumed LT, the HR would be at 184. In reality that might be too high for you until you turn your body into a fat burning machine with low intensity training—a lot of low intensity training!! Plus a good diet, good hydration and good sleep every night.

If you have that problem and are using carbos too early in the intensity curve, and you do too much level 2 work using this graph, you actually will be at a much higher lactate level than desirable and will be increasing the problem long term by encouraging the usage of carbos by the body instead of the more desirable fats. Fat burns clean..no lactates.

Intensity Scale          
(VO2 Max and max pulse go in the yellow boxes)    
  % of VO2 max: ? % of HR max: ? Lactate
Lev 1 40   ### 60   ###  
65   ### 72   ### 1.5
Lev 2 65   ### 72.5   ### 1.6
80   ### 82.5   ### 2.4
Lev 3 80   ### 82.5   ### 2.5
87   ### 87.5   ### 3.9
Lev 4 87   ### 87.5   ### 4
94   ### 92.5   ### 5.9
Lev 5 94   ### 92   ### 6
100   ### 97   ### 10
Keep also in mind that the current HR you read off of your monitor might be affected by your hydration level, your previous couple of days of training and other factors like illness etc. So go by body feedback along with the monitor once you have established the right zones for yourself.
Hope that helps!
Bill Meyer, Coach
Nisswa NW Biathlon

Midwest Biathlon Altitude Camp

Vasek Cervenka, Jakob Ellingson, and Cam Christiansen crossing the Trail Ridge pass in Rocky Mountain National Park for the second time today. The crew rode up the west side of the park, over the 11796 foot pass and down into Estes Park on the East side, then decided to see the scenery from the other direction and reversed course back home crossing the pass again.

125 miles of riding..and a few feet of climb..

Cam reported, “I don’t know whether I am dead or just dying.”

Shooting camp results past 3 years

MN Biathlon Shooting Camp results, times, scores 2016

If you find your name you can scroll across and see old results and this years for comparison. The camp format changes somewhat each year, but the hill climb, time trials, etc are all on the same courses as previous years. This year I think the wind was up more days and stronger/fluctuating more.

Any questions or corrections, please let me know.

Bill Meyer, Coach

Midwest Regional Biathlon Development Camp Mt Itasca – June 2017

Midwest Regional Biathlon Development Camp – Mt Itasca

14th Of June To The 24th Of June, 2017

The June Shooting Camp was held during the past two weeks at Mt Itasca and also using facilities in Grand Rapids and the nearby Mesabi State Trail. Participants ranged from age 13 to 23 with the younger athletes mostly participating through the race event on Sunday the 18th.

Most from out of town camped at Mt Itasca using the Chalet building for meals and showers. A nearby beach in Coleraine also saw some use. The weather cooperated nicely with the random showers missing the scheduled workouts, and temps ranging from the 40’s at night to maybe 70’s on the warmer days. It was windy every day, which affected the shooting more than in some previous years.

The camp started with 18 athletes mostly from MN, but also WI, CO, and CA. Coaches were Vlad Cervenka, Petra Cervenka, Eric Watson, Jeff Bosek, Mark Torresani, and myself, Bill Meyer.

The first week emphasis was on shooting skills working on range procedure, accuracy, and shooting speed and using the normal tests including the 20 shot and French tests. Physical tests included the Mt Itasca hill climb [3 or 4 times running] a bike time trial, and a summer cross race on Sunday am.

The following week saw a shift in emphasis to more physical activities, w/ a lot of additional shooting. On Monday, there was a 5/7.5 km running test on hilly ski trails in Grand Rapids at the high school, followed by roller skiing on the state trail. Tues saw a 11.5km roller ski time trial on the state trail, with some Nordic Combined athletes jumping in.

Wed morning as combo shooting and for some, in the pm they did another 20 shot test. Thursday began the harder workouts of the week with a hard hill bounding/strength workout in the am on Mt Itasca, followed by some easy combos in the pm.


Friday morning was the century bike ride, with most of the men and some women doing 100 miles and the other women going 100 km. It was a very windy ride with steady winds of 16 mph and gusts close to 30.

Saturday saw the conclusion with some fun shooting races including a single leg relay followed by a reverse pursuit with the relay finishers saddled with a 10 sec per place handicap.

All in all it was a successful camp with all the athletes gaining skills, improving their fitness, and learning to cope with camp life.

All results will be posted on the Minnesota Biathlon webpage as soon as I get them tabulated.

Bill Meyer

26 June 2017