As we count down the days to the American
Birkebeiner we would like to share a few tips with you for
your final preparation. We are excited to see you at the
Birkie, and good luck in the next couple of weeks!
The American Birkebeiner is just 9 days away. Here are
four tactics from the Subaru Factory Team to help those
with “Birkie Fever” reach their goals for one
of the most exciting races of the season.
1. Pack high-energy snacks and plenty of fluids.
Cross-country skiing is a high-energy sport, and you’ll
be burning many ca lories.. Make sure to pack high-energy
snacks and plenty of fluids.
One of the most detrimental mistakes any athlete can make
is to be unprepared in the food department. Often we are
asked questions about pre-race meals, or cramping as a result
of what you do or don’t eat.
On the morning of the Birkie you will find one of the largest
pots of oatmeal cooking on the stove at the Subaru Factory
Team house. This is the type of meal that is going to make
you feel full, and provide necessary energy later in the
race.
We suggest this type of approach even when training. You
need to provide your body with enough sustainable energy
to complete your training – in the same way you will
in a race situation. Make sure to replenish lost nutrients
within 30 minutes of training, and stay clear of simple
sugars that provide very little sustainable energy.
2. Ski without poles.
“My legs are burning during a training ski! How am
I going to make it through 51km?!”
In the next week you will have less volume in your training
(fewer hours spent on skis). Your volume should begin to
decrease some if you are going to peak for this race, but
you don’t have to sacrifice the quality of your workouts.
When you go out to skate ski in the next few days you will
benefit from removing your poles for 10-20 minutes at the
beginning of your ski. This is the type of exercise that
will remind your legs what proper body position feels like,
and make the last part of your ski much more enjoyable.
When you are skiing without poles, think about keeping
your hips flat. If you can get your center of gravity (the
belly button region on men, and slightly higher for women)
over the ball of your foot without bending at the waist,
you are in a correct body position. Focus on bending your
ankle to get your body’s mass over your ski. This
will take stress off your quadriceps, and reduce fatigue.
3. Do something a little quicker this weekend.
What type of workouts should I be doing as final preparation?
If you aspire to ski at a constant, yet comfortable pace
for the entire 51 km Birkebeiner, consider doing a race
simulation workout. The workout is not going to be 51km
long, or even 2 hours. The workout that would benefit a
skier getting ready for the Birkie is one that can be done
in 1.5 hours.
You should warm up for 20 minutes at a very relaxed pace.
You might think about the technique you have been working
on just to prepare yourself to use that good technique at
a faster pace. At the end of 20 minutes you should take
a quick rest, collect yourself, take a drink of water, and
then begin the actual workout.
We suggest going at a pace that is right around your desired
race pace for 50km. Ski at this pace while concentrating
on technique, and staying relaxed for 30-45 minutes. At
the conclusion of the workout you should feel like you worked
hard, but you shouldn’t feel exhausted. Ski for another
20 minutes very easy. When you are through get into dry
clothes, stretch, and have a good snack shortly after.
4. Get your equipment ready.
How do I get my equipment race ready?
Your skis should not have last year’s Birkie wax
job on them still. They should have been waxed many, many
times since then. But, if you are someone who doesn’t
have the greatest track record when it comes to equipment
care you still have time to make your skis happy before
the big day.
We suggest waxing your skis after each time you use them.
This isn’t practical for everyone who skis, but it
is the ideal. If you work on a slightly abbreviated schedule
of waxing, you are best advised to use a warm layer to saturate
your base with wax. Swix CH8 or Base Prep Wax is wonderful
wax to use for glide. These should be melted on, allowed
to cool, and scraped. Repeat this process a few times to
get your skis healthy again. Now you are ready to put the
day’s glide wax on your skis.
Going into a 51 km race knowing you have good equipment
behind you eliminates one set of stresses, and someone who
has no real stress is going to be more likely to succeed.
Good Luck, and we'll see you there!
