With many years of experience as a professional long distance skier and currently coaching long distance skiers and pervious coach for Team Ramudden. I have selected my go to sessions and designed this 16 week training plan towards Vasaloppet for the intermediate athlete, starting in field 1-3 at Vasaloppet or similar events. So you can be as prepared as possible for this main event. You should be comfortable training 8-11 hours per week or 450-500hrs annually. The plan is tailored toward double poling, but it can be used for classic as well. You will need access to HR monitor and know your intensity zones. This plan uses the Norwegian intensity zone model, if you use different zones, read this Intensity article about the Norwegian intensity zones or it is comparable to other zone models. Having access to a Ski erg is useful but not necessary but having access to snow is strongly recommended to have a successful outcome.
✅ This plan includes:
🔹4 weeks of structured training
🔹Structured workout with targeted heart rate zones.
🔹Specific workout targeting the demands of long skiing events
🔹Strength training including instruction videos
🔹Information guides regarding equipment and nutrition for race day.
🔹Coach support on e-mail
📋Plan structure:
🔹3 week build followed by 1 week taper
🔹5-6 training days
🔹Weekly volume 7-8hrs
🔹Clear target zones per session using the Norwegian intensity scale model
i1 - 55-72% of maximal HR
i2 - 72-82% of maximal HR
i3 - 82-87% of maximal HR
i4 - 87-92% of maximal HR
i5 - 92-100% of maximal HR
- If you don't know your maximal heart rate, the transition between i3-i4 is considered to be the upper boundary of your lactate threshold or LT2.
📅 Ideal start:
🔹4 weeks before Vasaloppet.
The race event is scheduled on a Sunday,
Im a certified endurance coach with a masters in exercise physiology. Former national level cross country skier from Sweden. Currently coaching Olympic and world championship athletes and former coach for the professional long distance team Team Ramudden.
I bring my expertise with working with elite athletes to you so you can also achieve your skiing goals
For 1:1 coaching, visit www.engdahlcoaching.com