Text and photos: Birken + DRIV Trening

As race day approaches in Rena, it is important to adjust your training based on what you have actually done so far. Be honest with yourself and reflect on how the past months have been. At this stage, it is no longer about getting fitter in a short amount of time, but about protecting the form you have already built.

If you have trained consistently and with structure throughout the winter, you can begin to ease off slightly. The body needs time to recover so that your energy can come through. There are many theories about tapering, but for most skiers it simply means reducing the workload a bit, not making major changes. If a routine has worked well for you, it is usually wise to stick with it.

If you want more specific adjustments, you can begin tapering 7 to 14 days before the Birkebeiner Race. Keep the same number of sessions per week, but reduce the duration. Sessions that have lasted more than two hours can be cut in half, and shorter sessions can be reduced by 15 to 20 minutes. You may also reduce the number of interval repetitions, but continue with one interval session per week, for example on Tuesday or Wednesday in the final week before the race.

If you have only recently started training in a more structured way over the past two months, you can wait a little longer before reducing the overall volume. Continue with at least one long session, one interval session and one specific strength session each week. If snow conditions are challenging, you can use a SkiErg or replace a ski session with an easy run.

During the final two to three days before the start, choose very light activity or complete rest. The goal is to arrive at the start line with fresh legs and a sense of control.

Nutrition also becomes especially important in this period. Maintain a varied and balanced diet, but increase your carbohydrate intake during the last two to three days before the race to top up your energy stores. Avoid trying anything completely new right before the start. This is the time for familiarity and confidence.

Tips from previous participants
The final weeks are about reaching the start line with calm and energy. Just as important as training, however, are the lessons from those who have skied the course before. Many former participants share similar advice when looking back on their own Birkebeiner experience.

• Warm up properly from the start. Use the first kilometres to find your rhythm. If it feels slightly slow, it is often exactly the right pace.
• Do not rush up to Skramstadsetra. Many skiers waste unnecessary energy trying to pass a few people. Those efforts are often better saved for later in the race.
• Do not burn all your energy before Dølfjellet. The opening section is demanding, and it pays off to keep something in reserve.
• It is not all downhill from Sjusjøen. Save some motivation and strength for the final kilometres.
• Eat regularly. Start fueling early with gels or other nutrition, and do not wait until you feel empty.
• Ski with control on the downhills. The descent from Sjusjøen in particular can be fast.
• Find someone to follow. If the pace feels almost a bit too comfortable, it is often just right.
• Relax and enjoy the atmosphere. The Birkebeiner Race is more than a finishing time. It is an experience.

Best of luck in the final preparations.