The American Birkebeiner is just 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 calories.. 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 month 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 weeks you will benefit from removing your poles for 10-20 minutes at the beginning of your workout. 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 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 a race simulation workout.

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.

Do this workout twice between now and the Birkie. You will want to ski for about as long as you anticipate it will take you to finish once every 10 days. Space the workout(s) you have planned in and your long ski as far apart as you can. This will allow for maximum recovery.

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.

Justin Easter grew up in Maine, is a graduate of Bates College of Maine, and now resides in Bozeman, MT where he trains with the Bridger Ski Foundation. He will compete in his second American Birkebiener for the Subaru Factory Team on Feb. 26. Justin is the editor of SkiPost ( www.skipost.com).