Updated Birkie Tips

 Comments were made by fellow students and expanded by ucanskixc.

Do not do any activities that you are not used to, in the 2 weeks before
the race.

The very basic minimum activity that will maintain your present fitness
levels is 20 minutes, every 4 days.

Just skiing an hour every second day is a more reasonable acceptable level for most students and will keep their sanity in the last 2 weeks before the big race.

Do not go overboard training, especially those who are older, recovery is not as
quick. Within the last two weeks there is not much you can do to improve, just hinder yourself. Do some stretching and hit the hot tubs.

Practice lifting one leg up and holding it up and then the other leg while skiing, is a great exercise. Imagine stepping over a pole, ski, or person at a bottom of a
downhill, which is a very real possibility.

Let the skis glide up at least a third of the hill. Do not snow plow unless
absolutely necessary. This will save your speed, muscles and your wax.

Start Power Grip is working well in icy conditions, and some are not using Klister. Plan and know how to apply base binder at the very least.

Do not change anything or try anything new which includes equipment, drink or food.

Use longer ski poles in faster conditions, if you wish. Just be sure you have tested it beforehand. Make sure your hand straps are working well and not releasing.

Nutrition and rest are both very important. Be sure to get a good sleep
the second night, before the race. The night before the race, it is
understandable that some excitement might keep you from getting a
good sleep.

Pasta, and or rice, with perhaps a bit of meat (hamburger) were a common
denominator. Do not eat salad the night of the race. Do not eat spicy food or any foods out of the ordinary.

Plan on using the washroom at least 3 or 4 times in the last few hours before the start of the race. Stay hydrated with water. This means if you are wearing a one piece skin suit, tie the top at the waist until just before the start.

Do not try eating sports bars or gel packs during the race, that you have not tried already. Are they a solid rock at minus 15C?

Do not push weights in the last 4 or 5 days before the race.

Do your ski and wax testing out at Islet Staging Area in the days before
the race, at the temperature and time that will most likely mimic race
conditions.

Never drink Gatorade or a Sports Drink while racing, without drinking at
least the same amount of water. Tell the volunteers what kind of drink
you want. Be sure to thank them as well. Stomach cramps are not
pleasant but very painful!

For Breakfast, oatmeal, cereal, fruit, banana peanut butter sandwiches,
eggs and toast, were some of the common denominators of most skiers.
Some skiers eat as close to the start of the race as possible. Some
racers, who will be racing at a higher intensity, will eat 3 or 4 hours before the race.

Do not use the legs much until you absolutely have too. Let the core and
the double poling help you along. Be sure ALL muscles are spent by the
time you get to the finish line.

The last 10 to 15 km of the race has looser snow, due to racing from other races. If
needed stop and re-wax. Remember to switch skis from right to left and
left to right, at Islet, as well.

Watch out for other skiers coming fast, especially at intersections. One
moment you will be skiing alone, and the next minute faster skiers from other
races (31 and 15km) will be right on top of you. Stay in the right lane
unless passing.

Know your pole length, so you can holler the length size of pole needed at the next feed station, if you broke a pole. Sweeps with radio also patrol each section so let them know too, if you see them. They maybe able to get a head start for obtaining a pole. Our practice of one pole skiing might come in handy. Do not get flustered, its a long race and you will not lose too much time.

In the days before the race do a complete equipment check of
everything. Have an extra pair of socks with you.

Carry a small waist pack with your keys, wallet, and some waxes needed for the day with a cork/scraper. Klister should be in individual sandwich bags.

Have boot covers and use them if needed, and make sure they work with the binding combination that you will be skiing with, that day. Some boot covers do not work with a double bar at the bottom.

Lay your gear out the night before and make sure you have everything
you need. Perhaps even take picture to make it easier for the next race.

Don't grab someone's gear unless you have made prior arrangements. It is always possible to miss the person you are waiting for at the finish line. Yes many tears have been shed for this oversight!

Make sure your gear is well marked with your name on it. After a race
your mind is not thinking clearly. Your skis, poles, and boots should already have your name on them if you did what your instructor mentioned to you in class.

It is likely you will be cold, tired, ready to cramp, have sore muscles,
hungry and thirsty. Have your under garments in place that is easily found by you.

Change out of every stitch of your racing clothing, and have nice, warm,
clothing that is easy to get into. Be sure to have warm foot wear too.
Have food and drink(chocolate milk?)also(Advil in a baggy too) in your clothing change bag, so you can get energy into you, even before you head for the feed tent.

A nice scented hand wipe is very nice after the race to rid yourself 

immediately of (salt, sweat, and snot. ugg)

Set a comfortable racing pace, in the first third of the race and then go
 harder if able. Do not let yourself get sucked up the racing. Pick out a few experienced people who you think you might finish close to and follow them for the first while.

Bring to the race site extra skis, poles, boots, clothing, just in case. Accidents and stuff being misplaced does happen.

Get your wax right and test it. Do not use tape wax or other suggested waxes for the race, unless you have tried it. Racing technicians are used to waxing for racers, not recreational skiers. Get your skis into the ski shop now, if you are going to have them do the glider.

Even put your wax-less skis in the car, the weather may change.

Bring your older boots with you as well. Being prepared makes your body and mind at ease. Equipment may be disappear or be misplaced.

Eat normal foods that you are used to eating in the days before, during
and shortly after the race.
Get bananas, oranges, potatoes, and some food and drink into you as soon as 

possible after the race.

Caffeine drug levels have been changed over the past few decades, so enjoy your coffee.

At the start of the race you should be dressed cool. Soon enough your 

heart rate will be up, and you will be in the trees and out of the wind.

Always be testing where is the best place to ski in the snow. KNOW where the best grip and glide is for your skis. Remember sunshine, shade and type of snow will change on the trail, so always be checking.

Start slow, do not start too hard. Do not overdue it, take it easy for a while and settle into a rhythm that you will be able to maintain for the complete race.

Remember to eat and drink at the feed stations. Do not skip even the first food station.

Bring some cash or plastic with you at the sign on, Friday. Prices are good for waxes, clothing, skis, etc.

If you drink alcohol, stop at least 3 days before. Drinking alcohol burns carbohydrates at a certain rate, which is not favorable to racing.

Allow enough time in the morning to get your breakfast, pack, wax, clear snow, scrape ice off the car and get to the race site.

Set two alarms, so that you can sleep comfortably, without being nervous about missing waking up before the race.

Be sure to be wearing the appropriate briefs, underwear and bra for the 

weather conditions. (NO cotton)

Know the course if at all possible, especially the last 5km of the finish 

line, so you can pace yourself accordingly.

Seed yourself properly, be honest with your expected finish time. You are a hazard, if you start with those around you, that are much faster.

Stay with your TECHNIQUE. THINK! THINK! THINK!

Perhaps next year, practice your technique even more.

Have FUN! Do you have your FACE MASK? Perhaps two or three? 

Over 8 hours later the sweeps come into the finish line. Very few people left around except some volunteers and the photographers. A sweeps job is not easy as they are on skis for 8.5 hours through all kinds of weather, and waxing.