With less than two months to go to the Vasaloppet, we’re entering the main part of the preparation phase. Vasaloppet guru Erik Wickström shares his best training advice for the legendary 90-kilometer ski race from Sälen to Mora in Sweden.
“Having coached skiers of every level for a couple of decades, I’ve observed that there are two kinds of people who sign up for the Vasaloppet: Those who sign up and prepare for it, and those who sign up and mostly forget about it until race day,” says Wickström, adding that the outcomes differ greatly:
“If you belong to the first category, there is a much bigger chance that you’ll enjoy it and do it again, compared to the ‘bucket-list skiers.”Wickström has written several books on cross-country skiing and training, equipment, gives lectures, and hosts the podcast "Lagom Kondition" aimed at beginners and recreational skiers. Now, he also offers training guidance to athletes at all levels (except for top-level elite skiers) through his company, Wickström Coaching.
No need to panic
If you’ve put in three to five workouts per week consistently through the summer, fall and early winter, and have a solid strength and endurance foundation by now, well done, and keep up the good work. Now is the time to make use of that foundation, tune your technique and dial in your equipment.
But if that is not you, there is no need to panic. There is still plenty of time to prepare. “The most important thing is to ski a lot in the last month or so prior to the event.
“Most of the people who sign up for the Vasaloppet don’t train a lot, don’t ski a lot and don’t do a lot of roller skiing. And they still finish the race,” Wickström points out.
Perfect world vs. life
In a perfect world, you would put in a well-balanced mix of long workouts, high intensity workouts, strength sessions, and a decent number of total hours.
But if not, Wickström emphasizes that anything you do on a consistent basis is beneficial. “If you can manage to get a couple of workouts a week, that’s great too. And if it’s not skiing that’s OK. Aim for staying in shape by doing whatever activity you like and is convenient,” Wickström says.
Who said there are no shortcuts?
How often have you heard that there are no shortcuts to fitness and strength? In the case of the Vasaloppet, Wickström begs to differ.
“If you haven’t been able to do the workouts you wanted to all year for whatever reason, there is a lot to be gained from putting in a lot of volume on skis the month before the race. You certainly shouldn’t rely on this as an all-year approach to training and lifetime fitness, but most people will get a solid short-term boost from this strategy,” says Wickström, and recaps the overall message:
“So, my best advice is just to ski a lot in February. Don’t plan on renovating your kitchen in the last four weeks prior to the Vasaloppet. And that goes for everyone who is planning to do the 90-kilometer race, whether you have been training consistently through the year or you are doing a last-ditch effort to get in shape now.”
Wickström’s top three training tips for the Vasaloppet
1. Train consistently and do what you can: Every hour of physical activity counts.
2. Ski a lot in February.
3. Don’t schedule major remodeling or huge projects in the last four weeks prior to the Vasaloppet.