Our 2022 Birkie preparation plan continues this week with the second marathon specific interval session. As you can seel these sessions are designed to accomplish two things: 1.) replicate sustained efforts. If you are racing regularly feel free to replace the Birkie prep intervals with an actual competition. 2.) help us evaluate and improve our long distance race pace. These are also great visualization and mental prep workouts. (see our new entry on Visualization by Scott Lacy)
The primary goal over the next three weeks is to build efficiency with some longer L1 training sessions. This is what we call base-building. We will also focus on key strength building session using the maintenance strength routines. Remember to keep the easy distance training controlled and within L1 pacing in order to get the most out of the hard interval sessions to come.
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.
As you know, during the summer months we regularly plan over-distance sessions as well as threshold interval sessions. Typically over-distance sessions are designed to be exclusively L1 (easy distance) pace. This helps athletes build the most efficient training base (see Why We OD). During this year's Birkie training block phase however we are going to incorporate three marathon specific sessions that will combine both long distance and L3 training. Again, we don't recommend doing this all year long, but if done in moderation these sessions can help prepare a skiers muscular and cardiovascular system for an upcoming marathon event.
Birke Prep Session 2
Total workout time: 2:30
Interval on-time: 60
Warm up skiing easy L1 pace for 45 min. Then work into a L3 interval pace for 30 minutes, rest for 10 minutes, then build back into L3 pace for another 30 minutes. Warm down easy L1 pace for the remainder of the workout.
Having trouble dialing in your L3 pace? Think about what would be your ideal personal best Birkie pace and try to target that effort and speed. Remember to start controlled, the pace should be manageable for 45-60 minutes continuously. It's ok to give your body some time to build into L3. It's fine to start each interval in L2 and slowly warm up into marathon pace.
IMPORTANT: Remember to feed during these sessions, even during the intervals themselves. Drinking electrolyte mix during the workout will keep the quality high and also help train your body to feed during the race. Also eating some solid food, such as dummies or a banana, after your warm up can help a skier maintain good energy during the intervals.
These long interval sessions will take a lot out of the body. This is why we only plan three of them per year. Remember to build in some good recovery afterward and prioritize nutrition and recovery before and after each session.
