Text and photos: Birken + DRIV Training

If you have trained consistently throughout the summer and autumn, you are already well on your way. But even if you are starting a bit later, it is still absolutely possible to build the fitness you need for a great Birkebeiner experience. Now it’s all about building a solid foundation – with good, long ski sessions, strength that holds up on the climbs, and controlled intervals that build endurance capacity.

Below you’ll find the training program from DRIV Training that they recommend for this phase.

Easy long sessions – the most important workout right now

The easy long session is the cornerstone of your training towards Birkebeiner. Make good use of the weekends: plan ski sessions lasting 2–3 hours or more. Bring friends or club mates along, and practice taking in nutrition while skiing. This will be crucial on race day.

• If you train 4–7 times per week, your long session can be kept completely easy.
• If you have fewer training sessions per week, it’s perfectly fine for the long session to be a bit more intensive.

Focus on technique, rhythm, and flow – and don’t worry too much about your heart rate.

Strength Training – Build Capacity for Double Poling and Climbs

Two strength sessions per week make a big difference – both for double poling and for the long climbs towards Sjusjøen.

For double poling:

• Pull-ups

• Lat pulldowns

• Triceps extensions (French press)

For legs and climbs:

• Step-ups

• Squats

• Bulgarian split squats

Use weights that are heavy enough to keep you in the range of 6–8 repetitions per set.

Intervals – Longer Efforts Give Great Results

With three months to go, longer interval efforts work very well. Let each interval last 6–10 minutes:

• 6 minutes if you are relatively new

• 10 minutes if you are aiming for a faster time

Complete up to six intervals, with 1–2 minutes of rest between each. The intensity should be controlled, around zone 3, or just above conversational pace if you do not use heart rate zones.