Our 2022 Birkie preparation plan continues this week with the third marathon specific interval session. As you can see 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.
For the third and final Birkie prep interval session we combine L3 Threshold training with some harder accelerations. This is designed to mimmic the demands of mass start racing, partially the rolling terrain of the Birkie. (see tips from Betsy Youngman) . Being able to accelerate with the pack, or push up a small hill, then recovery while you continue skiing is crucial to Birkie success.
Birkie Prep Session 3
Warm up for 30 minutes easy L1/ L2 skiing
30 minutes of continuous 30 seconds on 30 second off. Ski continuously on rolling terrain. The pace should be faster than your Birkie pace but not a max sprint. Recovery time should still be 'good' L1 pace skiing, not standing on skis.
5 minutes recovery
3 x 6 minutes w/ 2 minutes recovery. First 4 minutes of each interval L3, last 2 minutes L4
Long easy warm down
Goal: Teach your body to flush lactic acid while skiing. Work on transitions and strong racing technique
