Elk River Roller Ski Biathlon Race – Thursday, July 28, 2016

Elk River Roller Ski Biathlon Race

Sponsored by Minnesota Biathlon and Twin Cities Biathlon
Thursday, July 28, 2016

Race Announcement 7_28_16

  • 10K Interval Start (3 medium / 2 short loops)
    • PPSS with Penalty Loops
    • 10 second interval starts
  • Registration 4:30 PM
    • You can register two ways –
    • You will still need to turn in a signed Waiver and Release of Liability form at Elk River on the day of the race.
  • 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

Sample shooting test

Here is a sample of a shooting test called the Meyer 20 x1. The athlete starts next to the shooting mat with rifle on his back. The clock starts and he gets into prone, fires one shot and gets back on his feet with the rifle back on his back. This is repeated a total of 10 times in prone and then continuing 10 times in standing. In this example it took Cam 6:21 and with the 15 sec penalty for the prone miss he was at 6:36.

Only biathlon hits are credited. Biathlon misses are a 15 sec penalty–he had one in prone [a shot breaking the line counts up]–so after penalties he is up to 6:36.

Then each point from the ringed targets = one second bonus. He had 79 points in prone and 69 in standing or a total of 148 or 2:28 subtracted for a final score of 4:08. [His PR score is 3:42.]

This test requires the athlete to build his position very quickly and shoot fast, but the penalty for misses is high and it encourages shooting tighter groups than just hitting the biathlon target, both of which tend to reward more care for each shot. Working against the athlete is the previous training load and the fatigue of getting up and down 10 times for prone plus even the small effort to get into the standing position quickly 10 times after the prone.

The same dichotomy that exists during the shooting in a race.

Other tests are slow fire with no timing, just for accuracy, 5 shots at a time on metal timed, a combined series of accuracy, speed and position building called the French Test, and shooting at different heart rates to determine optimum approach speed/aerobic load. And of course combos or combination training which is as close to racing as you can get but doing it in intervals so you can continue longer.

Shooting is a fascinating game, and when combined with hard skiing–it is a real challenge!!
Bill Meyer

photo

MNBiathlon shooting camp 2016

Starting on Wed June 15th and continuing through this coming weekend, MNBiathlon is holding its annual Shooting Camp centered at Mt Itasca in Coleraine, MN. Athletes range from 12 to 22, with most in their later teens. The youngest athletes participate just the first week and in some of the easier sessions the second week. Most are from MN, however two competitors, one from Wyoming and one from the Tahoe area of California joined us this year.

With a wide variety of training including strength, aerobic activities, anaerobic activities and a lot of shooting practice, drills and tests, the camp is quite intensive and focused on the skills needed to become a better skier, a better shooter, and a better athlete overall. Facilities are minimal with tents or the wax building for sleeping, and the chalet for meals and showers. Dinners have been provided by the families of the local Grand Rapids athletes either at the venue or at their homes. The athletes/coaches prepare their breakfasts and lunches with food provided by the organizers.

Approximately 1000 rounds of ammo will be expended in practices ranging from slow fire one shot drills to full out racing. Emphasis is on accuracy, then range procedure speed, then shooting with a heartrate, high lactates and fatigue, and finally full out racing.

Aerobic activities include combo training with shooting, bike rides, long roller skis, ski technique sessions, runs, and hill bounding on the Mt Itasca trails. Anaerobic activities include roller ski time trials, bike time trials, and the upper part of hill bounding, not to mention the annual hill climb test—3 or 4 times running up Mt Itasca at 10 min intervals, and a competitive running biathlon race.

Coming up in the morning on Saturday will be a 100 mile bike ride for the older athletes and on Sunday several biathlon race/time trials to finish the camp.

Enjoy,

Bill Meyer, Coach

Why You Should Never Do The Same Workout Twice In A Row

http://www.msn.com/en-us/health/fitness/why-you-should-never-do-the-same-workout-twice-in-a-row/ar-BBtfLyn?li=BBnba9J

…balance the upper and lower body, left and right, front and back. So a variety, and alternating days which then allows some muscles to recover and supercompensate while you work others. 

Remember, it isnt the workout that makes you better—it is the recovery and finally the SUPERCOMPENSATION that follows the workout. That is where the improvement comes.

If exercise alone provided the total benefit, then you should be able to immediately do the 2nd set of 20 pushups [as fast as possible] FASTER than the first set. But, no way..you need recovery and actually recovery and supercompensation before you can do the second set faster. So it will never be faster until you allow an adequate recovery time after the first set. [my analogy doesn’t allow for some help from getting warmed up etc. But if all else is even, the workout alone will not improve your fitness until you have taken a rest of those muscles].

Bill Meyer