week 41
This week the masters/Birkie plan continues our approach to the big race. This will be our final week of increased training load before starting our taper. We have continued to post the Birkie plan in two week blocks so skiers can plan ahead.
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This week we focus on some crucial interval days that will really help peak our fitness in the coming weeks. First with a steady state longer L3 interval day and also a L4 Vo2max building session on the weekend. To continue increasing aerobic efficiency we have also planned a few 2 hour workouts throughout the week. The strength sessions are also important this week since they will be some of our last solid gym sessions before starting our taper.
In the general NTS plan we shift into a slight in-season recovery week that will be light on intensity in the first half of the week. Feeling fresh we recommend a L4 pyramid on the weekend.
Notes:
- in the Birkie plan we recommend a mid week specific strength workout with 30 mins DP. This can be done on skate gear or classic
- In the skate L4 weekend session try to build into the intensity so that the last intervals are the fastest and most productive