Energy plan for Alliansloppet with Emma Ribom
The Trollhättan Action Week starts this weekend and next weekend it's time for Alliansloppet, 48km on roller skis where the world's elite will meet to compete. Umara is the sports drink supplier for the race. Therefore, we thought it would be fitting to check in with someone who knows what it takes to win, Emma Ribom.
Hello Emma! As someone who has raced and won Alliansloppet, what requirements does it place on a racer?
"Alliansloppet is a longer race, almost 50 km. The course is relatively flat with a longer ascent starting from the beginning and at the laps out on laps 2 and 3. 50 km means a relatively long competition time which makes it important to handle hard work over time, endurance as it is so beautifully often referred to. Since the terrain is relatively flat, it’s also about mastering the double poling in a race-winning way. So to summarize, you go a long way in Alliansloppet, with good endurance and a solid technique in double poling."
How do you prepare for a race like this?
"During the summer we train a lot, so leading up to Alliansloppet, there are many training hours in the days before the start. However, I try to load up with a bit of extra carbohydrates the day before to start with filled glycogen stores and to try to ensure energy during all 50 km. U loader is my favorite to ensure that I get what I need the day before. Then I can also almost eat meals as large as I usually do. And of course, I like to have a clear plan for how I want to execute the race. So I always check the course one last time the day before and often write down a few key points for execution that I believe will be important for having the best race possible."
"Vary the length of your pole strokes, dare to shorten your strokes a bit when it goes slightly uphill, and use longer strokes when it feels a bit easier. Also, be sure to use your legs whenever possible to relieve your upper body a little. It's three laps that matter in the Alliansloppet, so my best tactical tip is to try to aim for as even lap times as possible. That is to say, save some energy in the beginning to be able to maintain the pace even in the last lap."
What does your energy plan for the race look like?
"I aim to consume 90-100 g/h of carbohydrates during the competition. I make sure to have it mixed in a hydration belt that I wear during the race. I also bring gels with a little extra caffeine if I feel like I need an extra energy boost."
Thank you, Emma, and best of luck in the Alliansloppet!