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9 miles between Sälen-Mora: Runar shares his best tips
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1.5min reading
Soon it will only be 2 weeks until the start of Vasan. Are you a bit unsure or do you want some tips on how the pros do it? Below follows an interview we did with Marcialonga winner Runar Skaug Mathisen who competes for Skiteam Lager 157.
How do you eat and manage your energy intake in the final week leading up to a really long race (90km)?
"I eat almost exclusively carbohydrates for the last 2 days before the competition. White rice or pasta often with sweet chili sauce or jam. Additionally, I eat 4 bags of Haribo and drink U-loader. Gourmet food can wait until after the race."
"It is also important to never be hungry in the last 2 days. Therefore, make sure to bring sports drink and bars/gels when you train and plenty of food for the trip."
What did your energy plan look like during Marcialonga where you managed to hold off and win the race?
"The energy plan was 100g of carbohydrates per hour. Expected time 2.45 hours.
- 1 gel and 1 bar 10 minutes before the start
- 150g of carbohydrates in sports drink (5 scoops) in 1.5L of water in the drinking belt.
- 110g gel in a Coxa soft bottle
- 400mg of caffeine distributed in the drinking belt and gels
Extra drink at the stations if needed (I only drank once at the station)."
Your best tip for the amateur who is going to do 90km of skiing?
"Buy a large 1800g sports drink + gels now, and test out the energy plan during training before Vasaloppet. Practice drinking while moving and taking gels while moving. It’s not easy, and I’ve made many mistakes in competitions before. Be smarter than me and practice on it!"
Big thanks Runar and best of luck at Vasan!
Do you want even more good tips and suggestions on energy plans for the trip between Sälen and Mora? Then read our article: Break your personal best with an optimized energy plan for 90km of skiing
How do you eat and manage your energy intake in the final week leading up to a really long race (90km)?
"I eat almost exclusively carbohydrates for the last 2 days before the competition. White rice or pasta often with sweet chili sauce or jam. Additionally, I eat 4 bags of Haribo and drink U-loader. Gourmet food can wait until after the race."
"It is also important to never be hungry in the last 2 days. Therefore, make sure to bring sports drink and bars/gels when you train and plenty of food for the trip."
What did your energy plan look like during Marcialonga where you managed to hold off and win the race?
"The energy plan was 100g of carbohydrates per hour. Expected time 2.45 hours.
- 1 gel and 1 bar 10 minutes before the start
- 150g of carbohydrates in sports drink (5 scoops) in 1.5L of water in the drinking belt.
- 110g gel in a Coxa soft bottle
- 400mg of caffeine distributed in the drinking belt and gels
Extra drink at the stations if needed (I only drank once at the station)."
Your best tip for the amateur who is going to do 90km of skiing?
"Buy a large 1800g sports drink + gels now, and test out the energy plan during training before Vasaloppet. Practice drinking while moving and taking gels while moving. It’s not easy, and I’ve made many mistakes in competitions before. Be smarter than me and practice on it!"
Big thanks Runar and best of luck at Vasan!
Do you want even more good tips and suggestions on energy plans for the trip between Sälen and Mora? Then read our article: Break your personal best with an optimized energy plan for 90km of skiing
