Elk River Biathlon Novice Clinic – February 24-25, 2018

Elk River Biathlon Novice Clinic

February 24-25, 2018
Woodland Trails Biathlon Range, Elk River, Minnesota
20135 Elk Lake Rd NW, Elk River, MN 55330

Saturday: 11:00AM – 1:30PM
Sunday: 12:00PM – 1:00PM, immediately after the race for experienced biathletes.
Come early to spectate!

Cost: $50 for the Saturday clinic, additional $10 for optional Sunday race

What you’ll do:

on Saturday

  • Rifle safety and basic operation.
  • Shooting practice from the prone position.
  • An untimed “race” with 4 shooting stages to apply your newly acquired shooting skills.
  • Attending on Saturday is mandatory for participants.

on Sunday

  • Another novice-only race, greater in length and difficulty than Saturday’s practice race.
  • This race will be timed and have published results.
  • The race will follow after the race for more experienced athletes. Come early to watch some top competitors!
  • Sunday’s events are only available to folks who attended Saturday’s clinic.

What to bring:

  • Personal ski gear. Skate equipment is strongly preferred.
  • Bring at least one pair of gloves (not mittens or “lobster” mitts) as biathlon rifles require finger dexterity. A few pairs are better!
  • Lunch and/or snacks for yourself.
  • Water.
  • A positive attitude!

This clinic is currently capped at 15 participants. Participants beyond that will be placed on a wait list and will be notified prior to the event if space has opened up.

If you have signed up but cannot attend, please notify Brian (contact info at the bottom of the form) so we can open your slot for another attendee.

Please note that there is no water, warming, or bathroom access at the shooting range. There is a toilet located at the parking lot, a few minutes of skiing or walking from the range area.

Questions? Contact Brian at brian@minnesotabiathlon.com or 651-366-2952.

Note: We have reached the 15-person registration cap but we are still accepting registrations for the wait list. Register online: https://goo.gl/forms/xKGb69OsEn6ryYRC2

Minnesota Cup #1 plus Novice Race – Sun, Dec. 10, 2017 – RESULTS

Minnesota Cup #1+ Novice Race

Hosted by Mt.Itasca Nordic Ski Association

Biathlon Results: Mass Start, 12.10.2017
10K Mass Start (5×2.0K) – Overall Results
Place Categ. Name Shooting Time
1 YM Vasek Cervenka 1102 28:22
2 SM Bill Bowler O212 29:29
3 SM Jakob Ellingson 2330 29:30
4 YM Garrett Beckrich 1333 32:34
5 SM Jacob Dalberg 3111 34:11
6 SM Warren Rosholt 2521 34:34
7 YM Sam Stertz 3433 37:27
8 MM Philip Rogers 3324 38:26
9 YM Matej Cervenka 3132 40:09
10 YM Frank Gangi 3243 40:48
11 MM Sean Bedard-Parker 2123 59:19
7.5K Mass Start (5×1.5K) – Overall Results
1 SW Siena Ellingson 2120 30:17
2 SW Hanne Guthrie 0052 32:16
3 YW Emma Stertz 1031 32:23
4 YW Annika Viren 0032 32:52
5 YW Kaisa Bosek 1121 34:05
6 YW Elsa Viren 2122 34:47
7 YW Stormy Hegg 1210 37:20
8 B Ryker Bosek 40:48 PP PP PP PP
9 YW Cheresa Bouley 3523 41:37
10 YW Emma Watson 3010 42:08
11 G Lucy Watson 3112 42:40
10K Mass Start (5×2.0K)
Place Categ. Name Shooting Time
1 MM Philip Rogers 3324 38:26
2 MM Sean Bedard-Parker 2123 59:19
1 SM Bill Bowler 0212 29:29
2 SM Jakob Ellingson 2330 29:30
3 SM Jacob Dalberg 3111 34:11
4 SM Warren Rosholt 2521 34:34
1 YM Vasek Cervenka 1102 28:22
2 YM Garrett Beckrich 1333 32:34
3 YM Sam Stertz 3433 37:27
4 YM Matej Cervenka 3132 40:09
5 YM Frank Gangi 3243 40:48
7.5K Mass Start (5×1.5K)
1 SW Siena Ellingson 2120 30:17
2 SW Hanne Guthrie 0052 32:16
1 YW Emma Stertz 1031 32:23
2 YW Annika Viren 0032 32:52
3 YW Kaisa Bosek 1121 34:05
4 YW Elsa Viren 2122 34:47
5 YW Stormy Hegg 1210 37:20
6 YW Cheresa Bouley 3523 41:37
7 YW Emma Watson 3010 42:08
1 G Lucy Watson 3112 42:40
1 B Ryker Bosek 40:48 PP PP PP PP
1 17 M Colton Gottwalt 11 13:40
1 16F Molly Lange 01 14:00
2 16F Caitlin Gustafson 12 18:25



2017 Minnesota Cup # 1

Date: Sunday, December 10, 2017

Place: Mt.Itasca, Coleraine

Race Format: Mass Start (PPSS)

Distance: TBA – base on the trail conditions

Registration:               9:00 AM – 10:00 AM
Zero:                        10:00 AM – 10:30 AM
Race Start:               10:45 AM Mass Start

Novice registration: 10:00AM or later on the range
Novice zero:              11:45AM – 12:15PM
Novice start:             12:30PM

Cost:         $20 (cash or check payable to MINSA)

Questions? call Vlad or Petra 218-999-5046  or e-mail cervenkv@gmail.com

Minnesota Biathlon 2017/2018 Winter Biathlon Schedule


Zero, start times and formats will be announced by the organizers of the events as the details emerge.

Sun 10 Dec—MNCup  #1  Mt Itasca

Fri- Tues 15-19 Dec—IBU Trials  Mt Itasca
Sat 16 Dec – MNCup #2 Mt Itasca
Sun 17 Dec- MN Cup #3 Mt Itasca

Thurs- Sun- 28th-31st Dec YJr Trials Mt Itasca
Fri 29 Dec MN Cup #4 Mt Itasca
Sat 30 Dec MNCup #5 Mt Itasca
Sun 31 Dec MNCup #6 Mt Itasca

Sun 14 Jan ‘18  MN Cup #7 Snowflake
Sun 21 Jan  MN Cup #8 Nisswa [LJJ Nordic race Sun 28th BRD] <- updated date to Jan 21st

26 Jan Friday—MN Guard Regional Sprint- Camp Ripley
27 Jan Sat—MN Guard Regional Pursuit- Camp Ripley
28 Jan Sun—BNSC Lumberjack Jaunt – Brainerd- Nordic race

High School Section meets Tues-Thurs 6th-8th Feb various locations
High School State Meet Thurs 15 Feb Giants Ridge
JNQ Meets 17/18 Feb Mt Itasca
Sun 25 Feb MN Cup #9 Woodland Trails, Elk River

26th Feb- 04 Mar YJr Worlds Estonia
[race days- travel will be earlier

Sat 10 Mar MN Cup #10 Mt Itasca

US Nationals/NorAm Championships
29-31 Mar, Soldier Hollow, Utah

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

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