Birkie Training tips fRom Betsy Youngman
There is truly nothing like the Birkie. Everything about it is incredible and lives up to its reputation. From the challenging course in the austere Wisconsin woods to the spectacle of 10,000 skiers at the start line to the roar of the spectators all along the course. It is such an amazing event and the whole experience of a large-scale marathon is one that every skier should have at least once in a lifetime.
Having now raced the Birkie seven times in all, I thought I would share some simple preparation advice, but first a little background. I first raced in 1987 as a young, development-level skier – that race began with a historic crash in deep snow in Rosie’s field… after untangling myself, I finished 6th woman overall.
Betsy is in the pink outfit on the left side of the photo above.
I returned to the Birkie 1989 as an Olympic-level skier, and I won the race. I also raced again in 1991, when I took second. Both were great races and, of course, it was a lot of fun to be at the lead end of the women’s field.
After a long hiatus, including nearly 20 years away from skiing and ski racing, I was invited back to the 40thanniversary of the race in 2013, this was the year the Birkie race organizers decided to invite all the former winners to return to participate in the race again. To mark us they issued us each a commemorative bib that was a special blue color with the word “champion” in the corner. At that time, I was in my mid-fifties, and I honestly had no idea what to expect. So, I did a few intervals with some encouraging friends, got on a plane to WI, waxed my skis, and found myself on the start line with many elite-level and much younger women. Notably this was also the first time that the Birkie had a separate start for the “elite” women.
As we waited to for the gun signaling the start of the race, the woman standing next to me on the start line, turned to me, and said, “You are a former champion, what can you tell me about the course?” I replied, “I don’t really remember much except it goes up, it goes down, it goes up, it goes down…” and then the gun sounded and we were off. 50 km later, I confirmed my memory that indeed, the most notable thing about the Birkie course – it is VERY hilly rollercoaster in the woods. In that race (2013) I finished 15th in the women’s event and the experience re-invigorated me to train for skiing and race it again the next year.
With a refreshed knowledge of the course, I was able to dial in my training in 2014 and 2015 and place 10thand 9th overall woman – I guess I must have done something right.
Recent Birkie bibs, including the Champions commemorative bib, above.
In recent years, I have had the privilege of training with 3-time Boulder Mountain Tour and 5-time Birkie Champion, Caitlin Gregg. We share similar thoughts on training for the Birkie and have enjoyed some specific “Birkie-Prep” workouts together.
Below is our combined advice to all skiers hoping to have a fast and fun race at the Birkie.
1. Keep it Rolling
Find some rolling terrain for the L3/L4 workouts that are prescribed. The Birkie hills are short; can be steep (up to 20% grade) and they just keep coming at you! To prepare we recommend using the interval sessions to practice carrying speed through fast downhills and into steep uphills.
2. Make it Fun and Variable
On some days we employ a fartlek style session or what would be called “natural intervals” on the best rolling terrain we can find. An example of this could be something like 3 minutes on by 2 minutes off – around a 2- 3 km loop. Another way to jazz it up is to set up a play list and ski to the beat of the music on rolling terrain.
3. Finish Strong
Begin the interval with a L3 pace and finish with L4. For example: 5 – 6 repeats of 1.5 mins L-3 building into 2.5 mins L-4 finish.
3. Race Simulation Practice
While doing the workouts, we practice carrying speed over the tops of hills and into a tuck; practice feeding from a water bottle; and, if possible, ski in a pack with other skiers. We recommend making the training as fun and specific to the racecourse as we can.
Have a great Birkie!
