Training tips for Vasaloppet

March is now just over two months away, which means it will soon be time for the annual Vasaloppet. We are now approaching a time when many people are becoming more committed to their preparations but also a period when some are beginning to question their own ability. Will I be able to do the nine miles I have ahead of me? To instil a little extra confidence, we thought we'd share some training tips for the Vasaloppet!

Work on your own terms

As you are probably aware, the Vasaloppet is part of the Swedish classic. It is therefore a race that many people have taken part in. Since the start in 1922, more than a million participants have crossed the finish line in Mora. This means that there are a variety of training programmes, philosophies, theories, experiences and knowledge about how to train for this race.

However, before jumping into a ready-made training programme, you should remember that everyone is different. To be able to train in the way you need to - both mentally and physically - it is therefore important that you start from your own conditions. That you have a clear purpose, intermediate and final goals.

For example, if you realise that your training background is very inconsistent, it's not a good idea to go from zero to a hundred in one go. Don't start with a two-hour session on the ski slopes. Instead, start slowly and gradually increase the pace and load. As you get stronger.

Training tips before the first snow

To avoid stress and "get fit", it is important to start training well in advance. Preferably before the first snow has fallen, during summer and/or autumn. During this period, the main focus should be on building a solid foundation to stand on.

A good tip is to emphasise cardio and strength training. The training methods you use are highly personal. Do something that you find enjoyable. Whether it's pure leg workouts, spinning, cycling, running or traditional strength training at the gym.

However, one thing you should bear in mind is that skiing requires work from the whole body. So make sure you also train your core, upper body, shoulders, biceps and triceps.

Training tips after the first snowfall

Once the snow has fallen and Christmas and New Year have passed, it's time to hit the slopes. At this point, it's time to put the majority of other training aside. Try to ski as much as possible. Ideally three to four days a week. On the other hand, if you want to go to the gym some days, you should focus on doing full-body exercises instead of focusing on specific muscle groups.

During the weekdays, when time is usually limited, it can be beneficial to do shorter but more intense sessions. Spend somewhere between 40-60 minutes on the slopes. Then plan longer, more leisurely sessions at weekends when you'll be skiing for a couple of hours. Before you get to the Vasaloppet start line, you should also have done at least one four to five hour session.

When doing your longer runs, you should also take along drinks and other snacks that you are likely to consume during the race itself. This way, you will have a better understanding of how your body reacts under these conditions, and you will feel more comfortable during the real race.

Last but not least, it can also be a good idea to work on your technique training. In other words, how to go as fast as possible but use as little energy as possible. A good tip is to run shorter distances without poles. This way you force yourself to improve your skating technique. Something that will benefit you greatly during the Vasaloppet!

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We hope that you now have some extra motivation and tips on how to train for Vasaloppet. However, remember to start from your own conditions and do the exercises that work best for you. If you are looking for accommodation during Vasaloppet, you can check out our large selection!