Intermediate/Advanced Birkie Race Prep | (workout choices) 12 Weeks
Intermediate/Advanced Birkie Race Prep | (workout choices) 12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
🎯 IMPORTANT:
🎥 Look inside our training plans: https://vimeo.com/1033187024/564978a4c4
💪 The strength workouts contain detailed instructions and built-in videos. Key training days offer multiple workout options - choose from ski striding, roller skiing, or ski erg.
Got Birkie Fever? Let's Get Ready! 🏔️
This plan builds your fitness for the American Birkebeiner - North America's largest ski marathon. Follow a steady progression that peaks for your 55km freestyle or 50km classic event.
You'll see more training hours listed in TrainingPeaks than typical plans because we include multiple workout options for some training days, where you will choose the workout that matches your conditions and equipment.
Our Birkie Fever Approach Includes 🙃
TECHNIQUE DAYS: Pick the workout that fits your conditions - skiing on snow/roller skis, ski striding, or ski erg.
INTERVAL SESSIONS: Match the intensity to your fitness level, with workouts that prepare you for the Birkie's demanding hills and terrain.
BIRKIE-SPECIFIC TRAINING:
- Long workouts that match race-day demands.
- Hill training for the course's famous climbs.
- Balance and mobility exercises to build ski skills and resiliency.
A certified physiologist and former elite skier (2x Olympian and World Cup Medalist) wrote this plan together, combining science-backed training with racing experience on the Birkie trail.
Features:
- Clear training zone guidelines with video demos.
- Workout options that adapt to your conditions.
- Testing days to measure your progress.
- 5-minute balance drills twice weekly.
- Mobility workouts for shoulder and back health
- Strength workouts with video demonstrations in TrainingPeaks' new workout builder (requires basic equipment: bands, dumbbells, chair/bench, optional pull-up bar)
- Works for both skating and classic techniques
Birkie-Specific Elements:
- Long sessions that build endurance for 50-55km
- Hill training that prepares you for the course's climbs
- Technique tips for efficient uphills and downhills
This plan provides the comprehensive structure and guidance needed to arrive at the start line in Cable, Wisconsin feeling confident, prepared, and ready to embrace the Birkie spirit!
Get fit. Ski fast. Go far.
The Nordic Ski Lab Training Club Team 💙
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
strength
x6
|
02:37:00 | 01:00:00 |
|
Custom
x3
|
03:14:00 | 02:15:00 |
|
Day Off
x2
|
—— | —— |
|
XC-Ski
x1
|
01:46:00 | 02:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:37:00 | 01:00:00 | |
|
|
03:14:00 | 02:15:00 | |
|
|
—— | —— | |
|
|
01:46:00 | 02:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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