This coming week is the 2nd week of the 4th month of training. It is characterized by a lot of strength work, and a fair amount of distance and intensity. First summer rollerski biathlon race of the year at Elk River is on Thursday late afternoon/ eve. Please let me know if you are coming, I am working on a start list.
You should be putting in at least 4 roller ski workouts this week. Race on Thurs, a over distance ski of over 2 hrs earlier in the week with some hard sprints thrown in, a specific strength [double pole 10km + legs only 10km] and a Threshold block workout next weekend after some recovery from the race on Thursday. Other activities that are good will be lifting a couple of times, biking standing up, a few short hill runs with poles, and some swim time for cool downs…check your time plans for a time goal.
The schedule for the Nisswa area for the week will be:
Tues 1:00 at the range—some might be late, get there when you can—accuracy, range procedure and some hard combos running.
Thurs- lv Nisswa at 1:45 for ER. Pickup in LF at Holiday at 2:30. Arr ER at 4:00—help set up—zero at 5:00 race at 6:00 or a bit earlier depending on numbers and how zero goes.
Please get your logs up to date—and if you have some gaps earlier in the year—go back and estimate what you did that week. An estimate is better than a blank. For those sharing with me, I will check in on your log, for those not, please forward your current updates to me.
Enjoy the Journey! Hope to see you on Thursday at Elk River! I am expecting we will end up with around 12-15 participants, mostly newcomers. So don’t feel bashful!!
Here are the results of all the testing, time trials, hill climbs, and the race last week and Sunday. They are on a spread sheet also including old results and some athletes who are no longer competing. If you pick up your name on the left and track across, you should be able to map your progress over the years. Each event is color coded on the top with the same color each year.
Enjoy! It is a long long journey!!
Bill Meyer, Coach
Midwest Regional Biathlon Development Camp
June 13-17, 2018
Mt. Itasca/ Grand Rapids MN
This camp will focus on developing biathlon shooting skills- position, accuracy drills, and combo training for athletes that have varying experience in biathlon. Volume training, rollerskiing, running, as well as strength and technique work.
New athletes: 14 years and older must be a good skier – perfect camp, if you are serious about biathlon. Shooting (including rifle set up) focused on accuracy, practicing both positions – prone and standing, developing good position and range procedure, accuracy shooting, combo shooting.
Experienced athletes – great camp to improve your biathlon skills: shooting – check position – make adjustments, focused accuracy and combo shooting, rollerski technique, strength.
Daily schedule (below) shooting twice a day with 1 or 2 physical workout as well;
Sunday 6.17 – Summer Biathlon Race ( Running)
Dates: Wednesday, June 13 at 10 AM at Mt. Itasca – Sunday 17th at 11 AM
Cost : $270.00 includes use of venue, coaching, housing, food.
What to bring:
We will be camping at Mt. Itasca therefore you will need a camping gear tent, mat /air mattress, sleeping bag, pillow. Option is also sleeping in the wax room.
You will need rifle, 1 brick of ammo (some ammo will be available to buy at the camp), running shoes, and several sets of training clothing. Also, skate rollerski equipment, helmet, water bottle carrier. Bring some rain gear and also a pair of thin ski gloves for shooting. Bug spray may be a good idea as well. On Saturday there will be a rollerski race and on Sunday a Running Biathlon Race