Practices at Elk River bi-weekly

MN Biathlon in cooperation with the Elk River Parks Dept has been trying to put together a series of practices twice a week at the ER facility. This would be in addition to the already scheduled Thurs the 25th of June which might already be full [10 athletes].

Currently we are looking at Mondays and Thursdays. We are working on the time of day:

Mid morning to avoid rush hour
Early afternoon to avoid late afternoon rush
Evenings while we have long daylight

We may end up with different times of day on Mondays vs Thursdays. And as we are looking at two of us to be the alternate facilitators on Mondays—could end up with alternating times on that day.

So please let me know a] if you are interested and b] if so rank the days/ times you would prefer.

I am considering starting this on Thursday the 18th of June. As I pointed out above, the 25th might already be full. Otherwise open to any athlete who has their own /or leased rifle.

We would need to have a sign up program for each practice to a] avoid overfilling the range – so 10 max per practice and b] to be sure the facilitator has someone coming. More on that later. Each practice will have a shooting/combo plan that is structured to match the MN Biathlon training plans. We still are planning a race on Thursday the 16th of July—and that will not have a 10 person limit.

Thank you for getting back to me as soon as possible.
Bill Meyer, Coach
MNBiathlon

MN BIATHLON POLICY/GUIDELINES FOR JUNE 2020 DUE TO COVID 19 PANDEMIC

Good Morning Everyone,

Attached is a Policy/Guidelines for all Biathlon Training and Racing for June 2020 in MN under the auspices of MN Biathlon, but subject to the Governor’s rules and any guidelines scheduled to be coming out on June 1 from his office.

Based on the Policy and the underlying considerations, the two Camps scheduled for June [Mt Itasca and Elk River] are both cancelled. MN Biathlon will be putting together a new schedule for June to include Beginner rifle fitting/ indoctrination, Day Camps, and hopefully a race. Elk River is closed to roller skiing until July 1st to allow for a pipeline construction down the RR grade near the range. The range and other trails are open yet.

This Policy/Guideline is predicated on the assumption, and subject to our obligation to each other, that we practice safe habits to avoid spreading the Covid 19 virus. II is critical that we live up to this obligation.

Sincerely,
Bill Meyer, Coach
MNBiathlon


MN BIATHLON
POLICY/GUIDELINES FOR JUNE 2020
DUE TO COVID 19 PANDEMIC

MN Biathlon Annual Membership

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

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

Equipment Maintenance, Training Plans and Scheduling

Good Morning!

I hope each of you and your families are well and safe! Strange times are upon us! The good news is there will be an end out ahead of us- sooner or later- where we get back to a more normal life!!

One of the things on your job list each spring should be equipment maintenance. Good time to get cracking….
– Skis—check them over, clean up any nicks on the edges, brush them out really well and put a protective layer of a med hard non-fluoro wax on them for the summer. Swix purple, Toko red, Start Purple all work good. Then next winter you normally can scrape it off and get out on the snow. If the ski bottoms look really dry, or turned gray after a half hour of skiing this past winter, or if they are chewed up from bad conditions, or if the grind is really coarse like most factory grinds, you should get them reground before next winter. Put some wax on them for now anyway. If the bottoms are really dirty, take a layer of hot wax off with a scraper while still melted, then cool, scrape again and put on your summer storage wax. On classicals, I like to put a Swix extra blue layer in the kick zone just to keep that area from drying out..
Poles—check them over, shafts, grips and straps. Length- I am seeing a lot of poles that are too long for skating. When standing on the floor with shoes on the pole strap where it comes out of the shaft should not be above your upper lip. 90% of your height in cm’s is a good check. If your poles are too long chances are you are not getting over your poles and simply sagging back behind them, even when you do plant them with a proper back angle. For classical I like mid shoulder..for flatter courses that are mostly double pole a bit longer is ok, but for hilly courses you still need to learn to stride up the hills instead of herringboning every little bump. Shorter poles help on uphills. Long poles can be cut down by removing the grips, cutting and replacing with hot glue. See below.
For most it is time to put on your summer ferrules with carbide tips for roller skiing. Use a heat gun or boiling water to get the winter baskets off, and apply some hot glue to the end of the shaft—heat it up a bit—then force the ferrule onto it with the point facing forward—away from the strap.
Boots—check them over—look for worn zippers etc, or loose soles. You might want to use them for roller skiing this summer and purchase some new when the sales are up. Last years models are just fine!!
Roller skis should be checked. Make sure the bindings are functional, that the wheels are not worn badly or unevenly, and replace as needed. Be sure to switch sides on the skis either half way around your workout or every other time you put them on. Occasionally switching wheels from front to back will help maintain life longer also. Do not try to work on technique on roller skis with squirrely wheels!!! They need to track in a straight line when gliding on one foot.
Rifles—either your own or a leased rifle you have in your possession. Clean it really well. Use the brass bore brush extensively. Take the action off the stock and tighten up the two screws that hold on the trigger group. Tighten the front sight barrel. Put a good coat of gun oil with a preservative on all metal parts. Then start dryfiring—100 shots a day!! Mix of prone and standing—get into a perfect position over and over..And wipe down the rifle with an oily cloth each time you dryfire! Our rifles are showing a lot of pitting on the exterior of the barrels.
If you have a leased rifle in your possession, as soon as the stay home order is lifted, you need to get it to one of the coaches.
I am putting together training plans for the older athletes [2nd or 3rd yr in biathlon]. If you need a plan, let me know along with how many hours you trained last training year. Our MN Biathlon training plan starts on Monday, 13 April. Between now and then you can start biking, roller skiing, running, doing some body strength and of course, dry-firing. Keep firmly in mind that biathlon and xc skiing, for that matter, are individual sports and you do not need organized practices all the time to train. You need to learn to do much of your training on your own…so now is a great time to learn that. You should have some dumbbells, maybe some strong bungees and a pull-up bar at home to help with strength workouts when we get started on the 13th. Scope out some good pavement for roller skiing, and safe routes to run and bike. Be sure to wear a helmet when you ski or bike!! Gloves will also help preserve the skin on your hands while roller skiing if you take a tumble. Don’t be bashful about wearing knee or elbow protection until you feel comfortable on roller skis..and you might want to consider a face mask if you are on a busy trail.

Our planned Spring Summer Fall schedule is posted on our webpage. That said, it is very likely, looking at the statistics and watching the news, that we will need to modify that in some way or another. I will try to keep you posted via this email list..so keep an eye on your email.

For now, get out the door at least once a day, watch some world cup races on the IBU webpage to get good mental images of good ski technique, and keep an eye on your email.

Enjoy the Journey—it is not always what you expect!
Bill Meyer, Coach
MNBiathlon

MNCup #7: Mt. Itasca, Coleraine – Sat, March 21, 2020 – CANCELLED

Hosted by Mt. Itasca Nordic Ski Association

In light of the current fight against the coronavirus, we coaches feel it is unwise to pull everyone together for the race.

Date:               Saturday March 21, 2020

Place:             Mt. Itasca, Coleraine

Race Format: Mass Start (PPSS)

Distance:       Women- 7.5k
                       Men – 10k
                       Novice race- 4k

Registration:   9:30 AM –  9:55 AM ( day registration only) 

Zero:              10:00 AM – 10:30AM

Race Start:    10:45 AM – Mass Start 

                      11:30 AM Novice safety instruction and practice

                      11:45 Start of Novice race

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

Questions?  call Vlad 218 256 8323   or e-mail cervenkv@gmail.com