Birkie Prep Session 2
This week we recommend our second birkie preparation workout. These unique interval sessions are designed to help build efficiency at marathon race pace and prepare the body for the demands of marathon racing.
Especially during long races, a skier's ability to recover while racing is crucial. This is important in all types of ski races but it is particularly important in long point to point races where athletes are presented with challenging sections of terrain and must push through in order to keep contact with their competitors, followed by periods of recovery. This session will help train skiers to push and recover while also building aerobic efficiency. Remember to bring fuel and use sports drinks and gels during a marathon prep session.
Warm up:
20 min L1
5 min L2
dynamic stretching (5 min)
Interval set 1:
15-20 min continuous L3
Rolling terrain with uphills and downhills. Target a controlled but realistic L3 pace.
5 min recovery easy skiing
Interval set 2:
15-20 min continuous- 30 seconds on (L4 but relaxed race pace) 30 seconds recovery
5 min recovery easy skiing
Interval set 3:
10-15 min continuous L3 - controlled 50km race pace
cool down
total workout time 2.5 hrs