I have constructed a seven-week training plan to optimize my training for the Vasaloppet Open Track.
The plan is based on my experience and how much time I have to train each week.
It looks like a lot but it will prepare me for many hours in the track between Sälen and Mora.
Explanation to my training plan
The training plan consists of five activities: strength training, cycling, swimming, running and and Nordic ski.
Each activity has a specific purpose and benefit for my skiing performance. Here is a brief overview of the plan.
Strength training
This activity will help me build muscle mass and power in your upper and lower body. Focus is on chest muscles, which are important for poling and balance. Ill will do exercises such as bench press, flyes, dips, and core work, with 8 sets of 3 reps each, and 1 minute of rest between sets.
Cycling
Cycling: This activity will help me improve my cardiovascular fitness and endurance. It will also train my legs and hips, which are essential for skiing. Ill will do this activity on Tuesday for 60 minutes, at an easy pace. Ill will cover a distance of 30 km, which is about one-third of the Vasaloppet distance.
Swimming
This activity will help me enhance my lung capacity and breathing efficiency. Ill will also work on my upper body and core strength, as well as my flexibility and coordination. Ill will do this activity two times a week for 3000 meters, using the freestyle stroke.
Running
This activity will help me boost my aerobic capacity and stamina. It will also train my legs and feet, which are important for skiing. Ill will do this activity on Wednesday for 10 km, at an easy pace. Ill will aim for a tempo between 6:00 and 6:30 minutes per km, which is similar to the average pace in vasaloppet. Ill will do this activity on a flat or slightly hilly terrain, to simulate the Vasaloppet course.
Nordic Ski
This will improve my skills and strength. Ill will do this on the weekend, with one shorter for more technical training, and one longer for more endurance training. Each week the endurance will be longer and harder. Ill will aim at a tempo between 4:00 and 5:00 minutes per km.
