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LNR Competition and Devo Team – Fall Training Programs

Starts: September 4 – November 15, 2018

Join the LNR Competition and Development Fall Training Programs. For those who are serious about long term success in cross country skiing, this is where you need to be in the fall. Training weeks will vary in intensity and duration from week to week based on the plan of the Competition or Development Teams. There is an option for both Comp and Devo athletes who would like to train 3 days because of other obligation.

The LNR Development Team is lead by LNR Head Coach Piotr Bednarski ( and is for athletes in birth years 2002 – 2005. The LNR Competition Team is lead by LNR Coach Chris Harvey ( and is for older athletes birth years 2001 – 1998. Both coaches work together to plan appropriate workouts for the two age groups. David Chamberlain and Caitlin Gregg will also be coaching with us this fall.

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LNR Fall Workout Schedule:

Note: training schedule is listed below. The type of workout and locations will occasionally change week to week based on the training periodization. We will try to limit changes so that logistics don’t get too complicated. Devo and Comp Teams will meet at start at the same time but will have a different coach and practice plan for the day. For athletes with later dismissal times from school: – We understand that athletes get out of school and different times. We will work with athletes who cannot arrive at training until 4:00 or 4:15pm. Because daylight becomes and issue in the fall, we expect athletes to arrive prepared to train as early as possible.

Mondays – 3:45pm – 6:00pm @ The Trailhead. Running and weightroom. Some weeks we do not meet on Mondays.

Tuesdays 3:45pm – 6:00 pm @ Bush Lake Beach, E. Bush Lake Rd, Bloomington. Core Strength, Bounding and Hill Running

Wednesdays 3:45 pm – 5:30 pm @ The Trailhead. Classic and skate rollerskiing, generally a distance workout.

Thursdays 3:45 pm – 5:30 pm @ Bush Lake Beach, E. Bush Lake Rd, Bloomington. Rollerski Intervals

Friday 3:45 pm – 6:00 pm @ The Trailhead. Running, plyometrics, strength training

Saturday: Key Workout! 8:30 a.m. Start, Various Locations. Workout will either be a long distance workout- 2.5hr+ or an interval workout. The majority will be rollerski workouts, though some will be running or bounding. Most of these workouts will be in West metro, but we will have a number in the Afton area.

Sunday: In general this will be an active recovery day- very short training, on your own.