Vasaloppet is fast approaching, and you've probably already put in many hours of training on your skis. But the last week is just as important as the months you've been preparing. Now it's all about optimizing your body, your equipment and your mental attitude to get the best possible experience on Sunday. Here's a guide with last-minute tips to help you get to the start in top shape!
Train smart – let go but keep your body moving
The last week is not for improving your fitness – it is for maintaining it and allowing your body to recover.
• Reduce training volume: Halve your normal training volume. It's more important to arrive at the start well-rested than to try to squeeze in last-minute miles.
• Focus on short, calm sessions: Keep your sessions 30–60 minutes long at a low intensity, but include some short bursts of speed to keep your body alert.
• Take a rest day or two: Plan in at least one full rest day, preferably two. Rest is part of training!
Carbohydrate diet – but do it right
Vasaloppet is long and requires a lot of energy, so a good recharge is crucial.
• Start three days before the race by gradually increasing the proportion of carbohydrates in your diet. Aim for pasta, rice, potatoes, bread and other carbohydrate-rich foods.
• Eat larger portions but stick to what you are used to. Don't try new foods or supplements in the last week – you don't want to risk stomach problems.
• Drink plenty of water. Carbohydrates bind fluid, so make sure you drink water regularly in the days before the race.
Recharge with energy during the race
Keeping energy levels up during Vasaloppet is one of the biggest challenges.
• Plan your energy intake: Bring a sports drink, gel and possibly bars with you. Try to have something every half hour.
• Try it during training! If you haven't trained with a sports drink before, try it on your last ski session so your stomach gets used to it.
• Take advantage of Vasaloppet's hydration stations: They offer blueberry soup, sports drink and broth - choose what works best for you.
Choose the right clothing and equipment
The wrong clothing choice can ruin the entire race, so make sure you're ready for all weather conditions.
• Layer upon layer: A base layer in functional material, a windproof layer on top and possibly a thin vest if it's cold.
• Test your gear: Make sure everything you plan to wear during the race has already been tested during longer training sessions.
• Don't forget to bring dry clothes to the finish line! After ninety kilometers in the cold and sweat, it's nice to be able to change.
Herding – make sure your skis are ready
Good glide and grip make a huge difference during the race.
• Leave your skis in good time if you don't want to do it yourself.
• If you are waxing yourself: Follow the weather forecast carefully and choose the right tack and glide wax for the current conditions.
• Bring a wax pen in your pocket: If the attachment fails, you can quickly fix it during the race.
Mental preparation - it's in your head
Vasaloppet is as much a mental challenge as a physical one.
• Go through the race in your head: Visualize yourself starting, maintaining a steady pace, passing each control, and making it to the finish line.
• Break up the race: Think of it as several shorter stretches between controls, rather than one long ordeal.
• Have a plan for tough times: If you start to doubt yourself, think about why you're doing this and take one milestone at a time.
Practical preparations – checklist for race day
Last but not least, make sure you have all the details covered.
The night before
✅ Present your clothing, bib number and equipment.
✅ Check the weather forecast one last time.
✅ Pack energy and dry clothes for the finish area.
✅ Eat a hearty dinner with carbohydrates, protein and fat.
✅ Go to bed on time – but don't stress if you have trouble falling asleep.
On race day
✅ Eat a good breakfast (oatmeal, sandwich, juice and coffee are a classic).
✅ Drink water in the morning, but don't overdo it.
✅ Make sure you are at the start in good time to avoid stress.
✅ Start the race calmly – Vasaloppet is long, and you want to have energy left at the end!
Finally – ENJOY the race!
Vasaloppet is a fantastic experience and an achievement to be proud of. Take in the atmosphere, cheer on other participants and enjoy every kilometer – even when it feels hard. When you cross the finish line in Mora, you will feel an indescribable sense of pride.
Good luck, and have a fantastic race! 🎿💪
Image from Vasaloppet's Instagram
