week 42
The Birkie taper has officially started! If you have been following our Birkie prep plan we incorporated an increase in intensity 5 weeks out followed by an increase in hours. A successful taper includes cutting back training volume while still keeping frequency high (# of workouts per week) and continuing to incorporate intensity but limiting the total on-time. A typical taper will last two weeks and cut training and interval volume by 40- 50% .
For the Birkie plan this means a lot of shorter skis in the 1 hour to 1.5 hour range. We recommend one sprint intensity this week to get the body used to carrying and clearing lactic acid. On the weekend we have planned a L4 pyramid that will not have a ton of on-time but will be perfect for revving up the engines. This week will also have the last gym strength session before the Birkie.
In the general NTS plan we tackle a typical race style week with a controlled L3 interval session mid week and building to a TT or race effort on the weekend. This is a good example of a typical training week that skiers can use during the race season to feel good on the weekend but still maintain an aerobic base.
NOTES:
- Planning ahead on the Birkie plan we have posted next week as well. Notice our lead up to the event. If this doesn't mesh well with your travel plans to the Birkie feel free to adjust as needed.