MN Biathlon Annual Membership

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Good Morning!

Attached please find the annual MN Biathlon Membership form for this training year. This is due each spring—US Biathlon membership is due in Oct each year.

While many athletes from the Twin Cities area are using the range at Elk River periodically, at this point we have been unable to organize weekly coached practices. I do anticipate I will be down once every couple of weeks, and we will hopefully have a camp there in June along with 4 summer races scheduled there. We will send notices and invitations out as those get closer to fruition.

As to everyone across the state, if you plan to lease a rifle from MN Biathlon this year—and I have talked to most of those folks recently, you do need to be a MN Biathlon member even if you belong to one of the subsidiary clubs.

Thanks for your interest in Biathlon!
Bill Meyer, Coach

May shooting camp at Mt Itasca – Cancelled

For anyone with an interest in the May shooting camp at Mt Itasca, I wanted to be sure you got the information regarding cancelling until we find out more about the virus spread and get further guidelines from the Governor. At that camp we spend a lot of time in close contact with the athletes while fitting rifles and adjusting shooting positions, so ‘social distancing’ would not work.

My hope is to be able to somehow combine that with our June shooting camps—but time only will tell.

Bill Meyer, Coach
MNBiathlon

Strength Test: “The hand release pushup”

For the strength test below—please use the ‘hand release’ version of pushups as shown above. I think when I sent this around late last week the above link to an example didn’t attach.
When you are done with the test, please send me your result—exercise by exercise. I am building a file!
Got some awesome results in so far!! Both men and women!
Bill Meyer, Coach
MNBiathlon

1] Number of pushups in two minutes. Each pushup starts high and drops to the floor—lift your hands off the floor—then push back up. Rest only on top. –each counts 2 points
2] Number of body weight squats to quads parallel with the ground in two min. No resting—each counts 1 point
3] Number of pullups [hands facing away from you] in two min, can rest hanging. –each counts 3 points
4] Number of dips on a chair [against a wall] in two min with upper arms parallel with the ground at the bottom. Feet on floor- straight legs – each counts 2 points
5] Number of situps in 2 min with legs bent 90 deg but elbows touching knees at top—each counts 2 points. Can hook feet under a couch or have someone hold them down.

There is a lot of focus here on tricep strength as I see a lot of athletes who can’t straighten out their arms when poling… in fact they just let them collapse and then sit back on the poles.

Description of how to do Pushups for the PT Test

Audrey found this info online! Here is the pushup style for the physical fitness test. Send me your results!!

So the new strength test I am making up will be like this:

  1. Number of pushups in two minutes. Each pushup starts high and drops to the floor—lift your hands off the floor—then push back up. Rest only on top. –each counts 2 points
  2. Number of body weight squats to quads parallel with the ground in two min. No resting—each counts 1 point
  3. Number of pullups [hands facing away from you] in two min, can rest hanging. –each counts 3 points
  4. Number of dips on a chair [against a wall] in two min with upper arms parallel with the ground at the bottom. Feet on floor- straight legs – each counts 2 points
  5. Number of situps in 2 min with legs bent 90 deg but elbows touching knees at top—each counts 2 points. Can hook feet under a couch or have someone hold them down.

Bill Meyer, Coach

Training Safely

Good Morning!

Strange times are upon us! While most on this email list are from MN where a ‘stay at home’ order is in effect, we are all trying to get out the door and get in some exercise….training, in other words. I encourage that. We are in the process of sending out some MN Biathlon training plans at present and the training year 2020/2021 starts on Monday.

But all sorts of concerns arise. 34,000 new infections were tabulated yesterday in the US, though only 85 were noted in MN, probably from lack of testing as the death rate in MN is over 3%. So whatever you do—keep your distance from others not in your normal household. And remember, heavy breathing from exercise causes a lot of lingering virus hanging in the air—so really spread out on trails when others are around.

The other factor is your immune system as the above article addresses. Our plans are for fairly light hours of intensity this time of year, focusing primarily on building endurance with overdistance work and strength. Keep the intensity sessions short and recover well before going hard again.

Good coaches have recognized for years that after a hard workout or race, the athletes’ immune systems are depressed for a period of time. That is the worst time to be social and to stand around coughing on each other. Keep that firmly in mind when you are out on your daily workout!!

Stay safe, be careful!
Bill Meyer, Coach