Energy plan & preparation for long races/seeding races
5,5 min read
Updated: 8 December 2022
For the beginner who is going to do their first Vasalopp or for those who ski without a time goal, it is nice to feel that you can manage half the distance and have an opportunity to discover how your body reacts after 2-3 hours of skiing. For the elite recreational skier, these races are very important for testing how the training is progressing, testing equipment, and nutrition plans in preparation for the winter's major goals. Usually, these races are 40-45 km and take place on fairly flat courses. The requirements vary based on the skier's level. Depending on the level and goals, it typically results in skiing times of 2-5 hours. For an elite skier/recreational elite, it can be 2-3 hours at high intensity around the threshold with anaerobic elements, in the form of bursts and sprints, to keep up with the pack. Whereas for a recreational skier, it often involves a slightly lower intensity because they maintain the effort over a longer period. With less training experience, muscle impact also becomes a larger factor, as cramps, stiffness, and general pain can be limiting factors.
So below are tips on what to consider in preparation for these long races/seed races. Regarding training, nutrition, etc., both for those with higher goals and for beginners or recreational skiers. And it is always the case that there are not just two categories, and one must feel for oneself where they fit in and consider that it is a scale from which they can take tips from both ends.
Preparations for the Race
If your goal is to win or achieve the best possible seeding result, a solid training plan and a good energy plan are required leading up to the race. If you're approaching the race with the mindset that it's good training and provides experience, you might consider your training a bit differently. You may not taper off as much in training the week before but view it more as good practice. However, it is still an excellent opportunity to practice your energy plan and teach your body to work with the right kind of energy intake. A long race is also an opportunity to test a hydration bladder or hydration belt if you plan to use it during the Vasaloppet.
Elite Amateur (Finishes the Vasa in under 6 hours)
With a high goal, the small details in your preparations become even more important. When there are about 4 weeks left until your challenge, it's wise to really start your preparations. Everything from gear, training, and the energy plan. The energy plan has proven particularly effective when established within a month. For an in-depth look, visit Presteramera.se and read the article ready for competition in one month. Here we highlight what the effect is of training with more energy even during training sessions you normally wouldn't use energy for, as it optimizes your body's use of it. This reduces the risk of stomach issues and allows you to make better use of energy. A win-win.
Finally, in the week leading up to the race, it's time to complete your last key workouts, review your gear, and find the right level of mental tension. It's also good to study the course layout and check where the hydration stations are located. Our recommendation is also to perform a carbohydrate loading. Yes, there are some who are against carbohydrate loading, but based on evidence, there's no reason not to load if your race is over 90 minutes. Starting with an additional 100g of glycogen could be the difference between a new record and disappointment. Consume 10g of carbohydrates/kg body weight every day for 3 days leading up to the start. It's that simple. A more detailed description of carbohydrate loading can be found here.
Recreational Athlete (Vasaloppet between 6-12h)
For the recreational athlete, it is also about preparing carefully, but you can afford to have a slightly more relaxed attitude. You might not have time to train as much, and therefore you may not have the same need to "peak" and reduce training before the race. Focus more on maintaining consistency and finding a good feeling in your skiing before the race. Test to do a slightly longer session about a week before, for example. Even for the recreational athlete, there is great benefit in testing training with energy before the race, so you know what your stomach can handle. We also recommend that recreational athletes do a carbohydrate-loading 3 days before the race. It’s a simple way to set the body up for optimal performance. Cut back a bit on fiber and heavy foods, and instead, take in a little extra carbohydrates during your meals. However, be mindful not to have too large a breakfast, so you don’t feel heavy before the start.
Energy Plan During the Race
Many think that it’s perfectly fine to race the Vasaloppet and other long races on blueberry soup, bananas, and pastries, and of course, it works. But if you've found your way here, you probably understand that you can optimize your energy intake more. And with a good plan, you can both perform better and have a significantly more enjoyable experience on the track.
For a long race with competition times of 2-5 hours, you should aim to take in both energy and fluids. A good baseline number is to try to get 90g of carbohydrates per hour. The recommended dose is 90g/h, but if you’re inexperienced, it might be smart to start with 60g/h. Carbohydrates can be consumed via sports drinks or gels. You want products with a 1:0.8 carbohydrate ratio; these have an optimal composition of different carbohydrates to provide a high intake and a calm stomach. Caffeine gives you a kick and combats fatigue, so we also recommend consuming this before and during the race. A solid dose of around 150-250mg of caffeine provides you with the conditions to perform at your best, and you can beneficially replenish with about 30mg every other hour during the race, for example, in the form of caffeine gels. Remember to start drinking/eating early in the race and continue doing so approximately every 15-20 minutes.
You can mix sports drink strongly in your hydration belt or refill with gels. Do you want to know more about how to set up a good energy plan? Check out our energy school.
Best of luck in your upcoming long race!