SPORTS
How to prepare for Vasaloppet
An interview with Alvar Myhlback
How to prepare for Vasaloppet:
Tips from Alvar Myhlback
by Equipe Enervit
Vasaloppet is much more than a race: it’s a tradition, a challenge, and for many, the ultimate test of endurance in the cross-country ski. Covering 90 kilometers of stunning yet challenging Swedish landscapes, it’s the world’s oldest and longest cross-country ski race, drawing participants from all corners of the globe.
Who better to guide us through preparing for this legendary event than Alvar Myhlback? At just 18 years old, Alvar has already left his mark on the cross-country skiing scene. With a Junior World Championship gold medal and a remarkable third-place finish in the Vasaloppet 2024, he represents the future of this sport.
Training insights
Alvar, what specific skiing drills or exercises do you focus on during on-snow training to improve your technique and efficiency for long-distance races like the Vasaloppet, which is around 90 km and can take more than 3 hours for the top finishers?
“I try to ski as much as possible and do a lot of high-speed sessions. For example, I include interval training with short bursts of high-intensity skiing followed by a moderate pace to simulate race conditions. These sessions help improve speed, power, and endurance.”
Double poling is a crucial skill for the Vasaloppet. What exercises or drills have helped you improve your power and endurance in this technique?
“Long sessions in various terrains, just focusing on double poling – that’s the key! Double poling is essential and practicing it on different types of terrain helps build endurance. Also, training the core is essential for this technique, as it involves mainly the upper body (arms, shoulders, and core) to provide the momentum and power to move forward on the snow.”
How do you incorporate gym training into your preparation for the Vasaloppet? How much time do you spend on it, how do you structure your sessions, and what key areas do you focus on?
“I go to the gym twice a week, with a primary focus on building a strong core. This is essential for maintaining a stable and efficient posture while cross-country skiing, particularly during long races like the Vasaloppet. A strong core enables better energy transfer between the upper and lower body, which optimizes technique and minimizes energy wastage. It also plays a key role in improving balance and providing pushing power during climbs, ultimately reducing fatigue and enhancing overall performance.”
Can you walk us through a typical gym session (exercises and range of repetitions)?
"After a good warm-up, I always start my gym sessions with the heavier lifts, such as deadlifts, pull-ups, and dips. For these exercises, I focus on a lower rep range, usually around 5 repetitions, to build overall strength. These lifts not only target the major muscle groups but also engage the core, which is crucial for stability and efficiency while skiing.
Once the strength portion is done, I move on to core and stability work. I do exercises like hanging leg raises, plank variations, and side planks to target the obliques, aiming for 10-15 reps per set. The key here is keeping the core tight and engaged to improve balance and power transfer during skiing, especially on climbs and dynamic movements.
Finally, I finish with some stretching to improve flexibility, reduce muscle tension, and prevent injuries."
What advice would you give to someone participating in the Vasaloppet for the first time?
“My advice for beginners is to keep it simple. Skierg is an excellent and easy way to train double poling - it’s effective and helps build a solid foundation. However, don’t forget the gym, especially if you can’t spend many hours on the snow. A strong core and overall conditioning are crucial for supporting your technique, maintaining energy levels, and improving performance during the race. The gym is key to ensuring you have the strength and stability needed to handle the demands of long-distance skiing.”
How important is mastering ski technique, and what resources or approaches would you recommend improving it?
“I would say it’s really important. It’s the key to saving energy during the race. You can use a friend to take video of you while skiing. Often, there’s a difference between how it feels and how it actually looks, so video feedback can be very helpful. It helps to identify areas where you can improve your form to become more efficient.”
What common mistakes do you see amateurs making during their preparation or the race itself, and how can they avoid them?
“I’d say a lot of amateurs overlook nutrition. By this, I mean not only the nutrition during the race, but also daily nutrition, which can be even more important for an amateur who has a busy life, with daily activities that can also drain energy (in addition to training). So, don’t forget about the "day-to-day" nutrition, which is what builds a solid foundation for your preparation.
Another mistake is not consuming the right amount of carbs during long training sessions, and then suddenly trying larger carb doses in the race. This is not a “smart” approach, as it’s always better to test both the products and the quantities you plan to use on race day. Race day is not the time to experiment; everything should be "prepared" beforehand.”
What does your daily diet look like during the training season, and how do you ensure you’re getting the right balance of nutrients to support your performance? How do you incorporate Enervit products into your daily routine?
“During the training season, I always make sure to eat a lot right after training. After a session, I take extra energy and nutrition from Enervit products like R2 or WP Recovery drinks. These help me achieve the perfect balance. I also take omega-3, which is important to prevent sickness and injury."
Nutrition and gut training
How do you plan your nutrition during a race like the Vasaloppet, and what are your go-to fuels for such a demanding competition? Which Enervit products are essential in your strategy?
“I always have a strict plan for everything I eat and drink during a race. It’s critical to fuel properly throughout the race to avoid energy dips. I typically aim for about 110g of carbs per hour in a race, but for longer events like the Vasaloppet, I go up to 130g. My go-to Enervit product is the C2:1 Carbo Gel with caffeine.”
The concept of "training the gut" is becoming increasingly important in sports nutrition. How do you incorporate this into your preparation, and what role does Enervit play in your nutrition plan?
“Training the gut is crucial. I make sure I train my digestive system to handle the intake of high-carb fuels during long races. Enervit products play a huge role here, helping me maintain energy without digestive issues, especially when consuming over 90g of carbs per hour. I try to replicate my race-day nutrition strategy in some of my training sessions. As I said before, if we professionals do it, amateurs should also do it to avoid being "unprepared" on the most important day – the race day.”
What tips would you give to amateurs when planning their overall nutrition strategy for both training and race day?
“My tip is to always bring a bit more energy than you think you need during training and races. When your body has full energy reserves, the quality of your training improves. You’ll feel stronger and perform better in the long run.”
How can amateurs train their gut?
Here's how it works:
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By practicing this during your training, your gut becomes more efficient, helping you perform better during long or intense activities!
Get more insights on how to train your race nutrition in advance HERE.