21st Fall Festival Recap – Results

Hi Everyone-
Today we held our final roller ski biathlon race of the year at Elk River on the Woodland Trails. Despite the snow earlier in the week and the falling leaves, the course was in the best shape we have seen since July. Thanks to Chad Bouley and his #1 son, the leaves and debris were blown off yesterday pm and this morning only a few dry leaves were floating around. With the snowy trees in the background, it was a fitting transition into winter. The forecast showed only a slight chance of precipitation, but actually the air stayed dry with temps in the lower 30’s. Roller skis are not the fastest at that temp, but slowly warmed up as the morning progressed.


Elk River Fall Festival – 2017-10-29 – By Event
Place / Class Name Category Start Finish Overall Back P P S S Total Notes
1 / 1 Ellingson, Jakob SM 1:10 42:14 41:04 +0:00 3 3 2 1 9
2 / 1 Christiansen, Cam JM 1:00 42:56 41:56 +0:52 2 3 1 1 7
9.3 km
Place / Class Name Category Start Finish Overall Back P P S S Total Notes
1 / 1 Ellingson, Siena SW 1:20 37:43 36:23 +0:00 3 1 1 1 6
2 / 2 Guthrie, Hanne SW 1:30 39:07 37:37 +1:14 2 1 2 3 8 Skied one extra penalty loop.
3 / 1 Watson, Emma YW 1:50 41:20 39:30 +3:07 0 2 0 0 2
4 / 2 Bosek, Kaisa YW 1:40 42:32 40:52 +4:29 1 1 0 1 3
5 / 3 Bouley, Cheresa YW 2:00 46:03 44:03 +7:40 2 1 2 1 6
Place / Class Name Category Start Finish Overall Back P P S S Total Notes
1 / 1 Bosek, Ryker B 2:10 42:01 39:51 +0:00 3 2 2 3 10
2 / 1 Watson, Lucy G 2:20 43:45 41:25 +1:34 2 3 4 1 10


In the Men’s and Jr Men’s 11.4 km category, Jakob Ellingson, Mt Itasca Biathlon and National Guard Biathlon, overcame some range problems to take down Cam Christiansen, NNW.

In the Women’s 9.3 km category, Siena Ellingson, Mt Itasca Biathlon and National Guard Biathlon, slowly pulled away from Hanne Guthrie, NNW, especially in the final standing stages.

In the Youth Women’s 9.3 Km race, Emma Watson, Duluth Biathlon and top shooter of the day, missed only 2 shots of the 20, to hold off Kaisa Bosek, Wolfpack Biathlon of Alexandria, who was the second best shooter with 3 misses. Cheresa Bouley, NNW, improved her shooting immensely today, but suffered a broken wheel on one of her skis so you could hear her coming each time she approached the range! She finally had to finish the race running in her ski boots. Good Luck at the State Cross Country Running meet later in the week!!

And In the Boys/Girls 7.2 km event, Ryker Bosek, Wolfpack, shooting all prone on prone targets managed to stay ahead of Lucy Watson, Duluth Biathlon, who was shooting prone and standing—both with 10 misses.

The next race in MN will be MNCup #1 on the 10th of Dec at Mt Itasca on manmade snow!!

Bill Meyer

21st Annual Fall Festival Elk River Roller Ski Biathlon Race – Sunday, Oct 29, 2017

21st Annual Fall Festival Elk River Roller Ski Biathlon Race

Sponsored by Minnesota Biathlon and Twin Cities Biathlon

  • Sunday, October 29, 2017
  • Elk River Biathlon Range  – Directions
  • 1 / 9.3 / 11.4km Interval Start (10 seconds apart)
    • Boys / Girls – 1 medium + 4 short loops
    • Women – 3 medium + 2 short loops
    • Men – 5 medium loops
    • PPSS with Penalty Loops
  • Registration 9:30 AM
  • Zero – 10:00 AM
  • Race Start – 11:00 AM
  • Cost – $10.00 (Cheap!)
    • Make checks payable to Minnesota Biathlon 
  • Volunteers needed!! Please call Brian Wray to volunteer or with any questions – 651-366-2952.

2017 21st Annual Fall Festival 10_29_17 Registration

Good Morning!!

Attached is the Invitation for the last roller ski race of the season. We skied at Elk River yesterday and after we got the leaves blown off, the pavement was clean. Better than mid summer!! We will begin blowing about 8:30 if anyone has a packpack blower and would like to jump in.

Sharpen your pole tips—it is getting cool enough now that it takes a sharp point to grip on the harder surface. Also a good time to check over your rifle and be sure all the parts are snugged up and secure!! [Leave the trigger screws alone!!!]  If you have been having problems zeroing with multiple adjustments before the group will move, you should get into your rear sight and lightly lube it and brush it with a small brush as you move it back and forth—up and down. Count out 50 clicks one way—then go 100 the other way—and back 50 to leave it about where you started. Scrub a lot!! But very light on a thin oil..

You will have to remove the blinder and sight extender to do this. Be sure you get them back right…

You should plan to race in racing clothes—not baggy sweat shirts, floppy shorts that catch the wind, sweat pants etc. And wear gloves—same as a winter race…

So plan on attending and please let me know by Wed PM so I can set up a tentative start list.

Bill Meyer, Coach

2017 North American Rollerski Biathlon Championships

After a week of training at the venue including an early morning run up the hill to the range, 100 pushups and a lot of combination training [skiing/shooting] , on Saturday and Sunday, the US Biathlon Association held the annual NorAm Rollerski Biathlon Championships at the challenging venue in Jericho Center, Vermont. Minnesota was represented by 18 Biathletes, 15 who traveled from MN plus Raleigh Goessling, currently in Maine,formerly from Esko; Leif Nordgren, with the US Team formerly from Marine on the St Croix and Jake Brown, with the US X Team formerly from the Twin Cities. Paul Schommer and Bill Bowler from Wisconsin also participated.

Results are online at http://www.eabiathlon.org/

On Saturday all classes did a Sprint Race followed on Sunday by a Mass Start for the Senior Women and Junior/Senior Men. For the other classes on Sunday was a Pursuit race with 5 sec interval starts based on the previous days finish.

Participating from MN:
Senior Men and finish places
Leif Nordgren             5th in Sprint, 7th in Mass Start
Paul Schommer         7th & 4th
Jakob Ellingson,         10th & 12th
Vasek Cervenka         11th &  11th-[Note: Vasek is a Youth racing up to Seniors]
Bill Bowler                 13th & 15th
Jake Brown                14th & 16th
Raleigh Goessling     16th & 17th
Senior Women
Siena Ellingson         7th & 10th
Junior Men
Cam Christiansen     1st in  Jr Sprint, 18th in Mass Start [Cam raced up to Seniors in Mass Start]
Junior Women
Halcyon Brown        3rd in Sprint and 3rd in Pursuit on Sunday
Youth Men
Garrett Beckrich        9th & 2nd
Youth Women
Emma Stertz            2nd & 2nd
Sam Stertz             6th & 8th
Matej Cervenka     8th & 11th
Frank Gangi           11th & 9th
Lucia Wyland         2nd & 4th
Kaisa Bosek            3rd & 2nd
Stormy Hegg           5th & 5th
Annika Viren          6th & 6th
Elsa Viren               7th & 10th

Note in the US podium picture [no Canadian]-all MN Girls—lr Lucia Wyland, Kaisa Bosek, Stormy Hegg

Bill Meyer, MNBiathlon Coach

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