Birkie Prep Sharpening Session
We are in the midst of the 12 day taper phase of the 2024 Birkie prep plan. This year's plan calls for a longer taper to give us time to rest from our two week training block, then rev it up for race weekend. We find this strategy works really well for major championships, especially when competing at sea-level.
(remember this peaking plan is great for any type of priority race, regardless of whether or not you are racing a marathon or World Championships.)
A taper is designed to accomplish two goals: Help us recover from the last 2-4 week training block. (a.k.a super-compensation and adaptation) and additionally, continue to refine our top end fitness through increasing blood volume and dialing in high speed pacing. These goals go hand and hand and athletes must use good judgment during a taper phase and take extra rest if needed.
This can be tough for eager athletes. It's important to remember the saying "you can do more harm than good" when it comes to hard training sessions while under fatigue. This is so important while implementing a successful peaking plan. Air on the side of caution. If you do a few intervals and you don't feel awesome, cut the session short.
This week's special interval session is appropriate for skiers preparing for any distance race, marathon or 10km. The goal is to jump start the anaerobic system by combining L3 and short L4 intervals.
Warm up:
25 min L1
5 min L2
dynamic stretching
Intervals:
2 x 5 min L3 (w/ 3 min rest)
2 x 3 min L4 (w/ 3 min rest)
4 x 1 min L4 (w/ 3 min rest)
Pacing: think marathon race pace for the first L3 intervals. The 3 min L4 intervals should be done at moderate race pace (15-10km race pace). The finial 1 min L4 intervals can be done at a hard 3-5km race pace.
Look for challenging terrain during these intervals. big hills if possible. Our goal during sharpening intervals is to focus on technique and execution. We do not just want to go HARD but to SKI WELL. Instead of putting so much focus on specific race pacing, simply try to ski with good energy and technique throughout the whole session.