On Saturday we recommend our first Birkie Prep workout of our training phase. This workout is designed to build efficiency at threshold by training more sustained on-time than previous L3 session. The Birkie prep base building phase is one of the few times when we will mix together volume and interval training. Over the next three weeks we will plan some longer sessions that also incorporate some intensity. This week we start small with a 2hr workout with 48 minutes of L3 on-time.
SESSION
Warm up
25 min easy skiing
5 min L2
Dynamic stretching
Intervals
4-5 x 12 min L3 w/ 2 min recovery
Cool down
Remember to use this session to dial in your 'controlled marathon race pace'. This L3 pace should feel comfortable and not forced. It's a good idea to bring food (gummies or other carbohydrate) and use sports drink during a session like this. Use this training sessions as an opportunity to practice continuous skiing during your intervals, focusing on carrying speed through flats, corners, and all terrain.
This session is a perfect chance to practice feeding the way you will during the race. Practice drinking on the downhills and using gels while skiing.
