American Birkebeiner Training Plan

Average Weekly Training Hours 08:26
Training Load By Week
Average Weekly Training Hours 08:26
Training Load By Week

Available through TrainingPeaks, the American Birkebeiner training plan builds from early November, and concludes on the Birkie, February 24th, 2018. The plan is designed for multi-sport master and citizen skiers interested in participating in the American Birkebeiner and other marathon events.

Plan to commit to at least 3-6 training sessions per week to ensure you will reach the program's goals. If a change in training plan volume is required due to some schedule, work or other conflicts, you're free to make training plan adjustments.

Log your workouts, plan and analyze your training with TrainingPeaks free Basic Athlete Edition account. Accessible on iPhone, Android, or the web.



INSIDE THE PLAN YOU FILL FIND:

TAPERING

If followed correctly this TrainingPeaks plan will strategically condition your body for optimal skiing performance. Each workout is designed to stress and/or recover the body at specific times throughout the season so that you will feel your best when it matters most. With additional information on how to execute a taper properly, you gain all the resources needed to race fast for your most important races.

REFINING YOUR TECHNIQUE

Demonstration videos accompany each workout to help coach you through the prescribed session. This visual component enables you to feel confident that you are executing each session efficiently. For further individual questions, you will find a link to FAQs.

ADDITIONAL INFORMATION

Complementing each workout are coach’s comments that provide tips, encouragement, advice and other additional suggestions to consider implementing to create a training plan that works best for you!



ATTENTION:

This is a one-size-fits-most plan.

When it comes time to plan your training week, sometimes it’s helpful to know which workouts take precedence over others. This is particularly useful if a skier has other obligations outside of skiing (work, personal life etc.) that may interfere with the amount of training one can devote during the week, and thus, adjustments must be made, such as modifying the intensity and volume of the plan to fit one's present fitness level. In an effort to make adjustments to the plan that won’t dilute the integrity of the training program, we have a few pointers for planning a training week.

Read advisory on scheduling workouts: http://bit.ly/workout-substitution

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The American Birkebeiner is an iconic event in U.S. Cross Country Skiing. There are many people who compete in only one race a year, and it’s the Birkie. There are others who come in more prepared, and have a few races under their belt before they get to the starting line in Cable every year. We’ve come up with a training plan to meet the needs of anyone who puts a premium on Birkie Fever.

Sample Day 2
1:10:00
GENERAL STRENGTH

Your general strength workout should start with a 10 min warm up (jogging or skiing) and end with a 10 min cool down.

Strength Training Plan:
see paper clip attachment at the top of this box

(To download the attachment for viewing, click the paperclip and then click the name of the attached file to begin downloading)

Workout Importance: "Important"

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Example Video: https://vimeo.com/239744195

FAQs: http://bit.ly/2aZJee5

Coach's Notes: On strength days, it is not a bad idea to do dynamic stretching as part of your warm up.

After 8 or so weeks of following the plan, consider taking a brake from strength for a week or two before coming back to it.

Consider progressing by adding more resistance or increasing the number of repetitions.

Sample Day 3
1:20:00
THRESHOLD / LEVEL 3 WORK

Warm up for 20 min at Level 1.

Perform 3x12 min intervals at Level 3 with 3 min recovery or more if your heart rate needs more time to get back to Level 1, between each interval.

This workout can be done in a park or anywhere terrain changes randomly. Do this workout on skis, rollerskis, moosehoofing, uphill running or skiwalking with or without poles.

Cool down for 15 min or a touch more at Level 1.

Workout Importance: “Essential"

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Example Video: http://bit.ly/2bUGSQn

FAQs: http://bit.ly/2bdiU3O

Coach's Notes: Try to monitor the distance for each interval and keep it consistent or improve it throughout the workout. Start out easier than you might think necessary and focus on your technique.

Sample Day 4
1:20:00
SPECIFIC STRENGTH

Warm up for 10 min at Level 1 with focus on upper body.

Perform 10x2 min single stick work bouts on a gradual incline followed by 10 min continuous up hill double pole if you have a long gradual climb (if not, 5x2min), then 10 min regular double pole on flatter terrain. Between each work bout recover for 2 min or until your heart rate is back to Level 1.

Cool down for 10 min at Level 1.

Workout Importance: "Very Important"

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Example Video: http://bit.ly/2z8Xhxl

Coach's Notes: Play around with hand follow through, cadence and pacing today to find a technique and tempo that is most efficient.

Sample Day 5
2:45:00
OVER DISTANCE

Go for a steady 2hr 45 min over distance ski at easy Level 1 in gradual rolling terrain.

2/3 way through a workout add 6x15 sec build up pick ups with 2 min recovery between efforts.

Workout Importance: “Most Important"

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Example Video: http://bit.ly/2bmzJsE

Over Distance FAQs: http://bit.ly/2bUKkKW

Speed FAQs: http://bit.ly/2bycKJt

Coach's Notes: Use today's over distance session to really focus on technique. If you have a friend, see if they can take a short video of you skiing so you can review it after the workout.

Sample Day 6
1:00:00
SPECIFIC SPEED

Warm up for 15 min skiing, no poles for 10 minutes, at Level 1.

Perform 12x20 sec speeds at Level 5 with 2 min recovery or until your heart rate is back to Level 1, between each pick-up. If skating, do 3 using V1, 3 using V2, 3 Using V2 alternate, and 3 V1 starts (V1 starts are coming to a complete stop and then after stopping take off as fast as you can using V1)

Cool down for 15 min jogging or skiing at Level 1.

Workout Importance: "Important"

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Example Video: http://bit.ly/2bydWNe

FAQs: http://bit.ly/2bycKJt

Coach's Notes: Make sure that you are not tensing up when you do the speeds. Check and make sure that your neck and shoulders are relaxed when you start to go harder.

Sample Day 7
1:00:00
MAX VO2 INTERVALS

Warm up for 20 min at Level 1 with 6x15sec build up pick ups.

Perform 4x5 min intervals at Level 4 with 2 min recovery or until your heart rate is back to Level 1, between each interval.

Cool down for 15 min at Level 1 - SLOW!

Workout Importance: "Important"

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Example Video: http://bit.ly/2bdlBlE

FAQs: http://bit.ly/2bdiU3O

Coach's Notes: Make sure you are getting adequate recovery between each interval. Your heart rate should come back down to higher Level 1, you should do this by easy recovery and not just stand around. Start out easier than your perceived race pace on work bouts 1 & 2 and focus on your technique and pick up the pace a slight bit with each work bout.

Sample Day 9
1:00:00
SPECIFIC SPEED

Warm up for 15 min skiing, 10 minutes no poles, at Level 1.

Perform 15x15 sec build up pick-ups with 2 min recovery or until your heart rate is back to Level 1, between each pick-up.

Cool down for 15 min jogging or skiing at Level 1.

Workout Importance: "Least Important"

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Example Video: http://bit.ly/2bydWNe

FAQs: http://bit.ly/2bycKJt

Coach's Notes: It is not uncommon for people to become too choppy with their motions when they begin to do harder intervals. Make sure that you continue to ski smoothly and efficiently to avoid chaotic movements.

CXC Academy
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Central Cross Country Skiing (CXC)

CXC Academy is an online subscription service that provides professional training plans for cross country skiers of all ages and skill levels.

CXC Academy is a project of Central Cross Country Skiing (CXC), a regional governing body for the sport of cross country skiing in the Central Region of the United States.