American Birkebeiner

This is a fourth article to help you organize your training plan in preparation for this year’s Birkie. To view the previous articles please see October, November and December Training Articles. This training plan provides you with guidelines of what should be done leading up to the race so you have a great event from start to finish. Whether you start in Wave 1 or Wave 8 our goal is to provide you with the fundamentals for developing the endurance and strength necessary to participate in the Birkie or other ski events this winter.

Our sample training plan provides different intensity levels. It is important to work on those intensities and challenge your body so when you ski up the beautiful hills of the Birkie, your body knows how to tolerate that effort and recover efficiently when you ski down the hill. If you think about the Birkie, it’s a combinations of hard intervals (uphill), recovery (downhill) and flat sections (steady pace). We will incorporate all three elements in the sample training plan.

Intensity Levels
Intensity levels based on type, speaking scale and percentage of maximum heart rate.

• Level 5: Sprint pace, really hurting and struggle to maintain intensity (95-100% of Max HR)
• Level 4: Speed endurance pace, need to focus to maintain intensity (90-95% of Max HR)
• Level 3: Endurance pace, can't talk but can think clearly (80-90% of Max HR)
• Level 2: Moderate endurance pace, can talk a few sentences at a time (70-80% of Max HR)
• Level 1: Easy endurance pace, can talk in full sentences (60-70% of Max HR)

Goal: The goal for January is to build endurance base and intensity. This month is great for short races from 5 to 15km and couple of long races from 20 to 50km.

Monday: We always use Monday as a day off. This month you can also use Monday to work on technique. CXC also offers a technique progression DVD for cross country skiing so you can easily learn dry land, rollerski and on snow exercises. This DVD is available at http://cxcstore.com. You can also watch last year’s Birkie at www.birkievideo.com to see good technique by the top Birkie skiers.

Tuesday: It’s good to do a hard intensity workout right after the rest day. We will use this day again for Level 4 interval workout but use a lower level of it. This workout can be done skating or classic. This month you should try to do this workout up the hill. Warm up for 10-15 minutes in Level 1. Perform 2-3 minute intervals in Level 4. For recovery, use time to get down the hill and start a new interval. You can time your interval and try to keep that time consistent. Cool down for 10-15 min in Level 1.

Wednesday: Distance ski and strength day. Perform distance skiing for 40-50 min in Level 2 and follow with a strength workout. We would recommend using your own body weight to complete strength workout exercises. The exercises can be done virtually anywhere, at home, on the trail, gym or even in a hotel if you are traveling for work. Perform 1-2 sets of each exercise. Push Ups 15-20, sit up 20-25, dips 15-20 and frog jumps straight forward 15-20. Rest for 1-2 minutes between each exercise. Nordic shock cords still can be used for specific strength especially if you live in an area without snow: http://cxcstore.com/site_pages/store_subdirectory/gear/xc_cords.htm

Thursday: Steady workout. Warm up for 10-15 minutes in Level 1. You can do it again skate or classic. We recommend alternating classic and skate every other workout or ski one week skate only and next week classic only. Try to maintain Level 3 pace for 45-55 minutes. Cool down for 10-15 minutes in Level 1.

Friday: Rest day.We like to use two rest days a week so you can get ready for the weekend workouts.

Saturday: Specific Strength.Warm up for 15-20 minutes in Level 1. Perform specific strength on classic or skate skis on the gradual uphill. Do 4 sets of 10 minutes each with 5 minute recovery in between. First set – single poling (like diagonal stride), second set – double poling and third set single poling again. Again if there is no snow in your area use bungee cords (available at www.cxcstore.com with the sample video) or you can also use Concept 2 Ski Erg (some gyms might have this equipment). Cool down for 10-15 minutes in Level 1.

Weekends are good to get some races under your belt. Try to get shorter races in the first two weekends of January and couple of long races in the last two weeks of January. If you can get to the races do a time trial in Level 3 – Level 4 to simulate a race.

Sunday: Over Distance. This is the day when you will be developing your endurance. Do this workout on rolling terrain for 2 to 2.5 hours in Level 1-2. If your heart rate goes higher at the top of the hill that is all right, just make sure you pace yourself and don’t push it too hard. Save it for the next Tuesday.

If you had a race day before do a shorter distance workout for about 1.5 hour at level 1.

Note: If you would like to follow this plan with some video instruction on the technique or have a more structured training plan week by week please visit www.cxcacademy.com

Central Cross Country Association ("CXC") is recognized by the United States Ski and Snowboard Association ("USSA") as the Regional Organization governing cross country skiing in the 10 state Central Region of the United States and by the United State Olympic Committee as the Community Olympic Development Program. CXC provides an organization which enables athletes, coaches and officials to achieve excellence in cross country skiing through: EDUCATION, COOPERATION, COMMUNICATION, and COMPETITION. CXC oversees youth programs; supports the Junior Olympic Qualifying system, Central Collegiate Ski Association, and Senior/Master skiing; provides athletes', coaches' and officials' education; coordinates competitions; manages a full spectrum adaptive program for all individuals with physical disabilities; trains Olympic caliber athletes; and is the Midwest pipeline to the U.S. Ski Team and the U.S. Adaptive Ski Team. CXC is a 501c3 non profit corporation and gratefully accepts tax deductible donations for program enhancement.