2023 Birkie Prep Plan
Week 39 marks the beginning of our 2023 Birkie preparation plan. Over the next 6-weeks we will strategically plan several marathon specific session and incorporate all the key elements of a peaking plan. (Even if you are not participating in the Birkie. The follow 6-weeks will be perfect preparation for any marathon or high level ski race.) This plan is designed to peak your fitness and make you race ready from mid February through the rest of the winter.
Of course, if you have been part of NTS all year you have built a solid foundation for the month to come. The following Birkie preparation plan is designed to build on all the fundamental base training we have done over the last 38 weeks. (If you are just joining us, no stress, this plan will be great for you too)
The primary goal over the next three weeks is to build efficiency with some longer L1 training sessions known as over-distance training. If a ski race is going to take you 2.5-3.5 hours we must first get our bodies accustomed to skiing that duration in L1. This is what we call base-building. Remember to keep the easy distance training controlled and in a L1 pace in order to build a productive training base.
Any good preparation or peaking plan must consist of a training phase and a taper phase. (see Ready on Race Day - Peaking 101) . The next three weeks will make up our training phase, followed by one easy/medium week, an intensity/taper week, and the taper will continue through the Birkie race week.
2023 Birkie prep outline
Of course, if you have been part of NTS all year you have built a solid foundation for the month to come. The following Birkie preparation plan is designed to build on all the fundamental base training we have done over the last 38 weeks. (If you are just joining us, no stress, this plan will be great for you too)
The primary goal over the next three weeks is to build efficiency with some longer L1 training sessions known as over-distance training. If a ski race is going to take you 2.5-3.5 hours we must first get our bodies accustomed to skiing that duration in L1. This is what we call base-building. Remember to keep the easy distance training controlled and in a L1 pace in order to build a productive training base.
This year we will integrate some marathon specific training sessions in the plan. This week we introduce the first of three Birkie Prep Interval Sessions. These sessions are based on workouts recommended by some of the World's best Visma classics racers and Birkie veterans.
This year's Birkie training block will incorporate several challenging back to back workouts on the weekend. This is a productive strategy for working professionals or busy master skiers. We always want to prioritize the days when we can give ski training our full attention and energy. Most physiologists agree we make the most gains when we focus on fewer quality sessions versus jamming too much into one week. I recommend looking at the daily plan planning ahead so you can feel your best on Saturday and Sunday.