To prepare yourself for a long-distance ski race, such as a Visma Ski Classics event, is not always a walk in the park. In this article, two Pro Team athletes shed some light on a proper preparation from their experience, which you could use as your benchmark when finding your own way.

Season XII in Visma Ski Classics is about to get started this weekend in Orsa, Sweden. All Pro Teams and their athletes are ready for a long winter season that goes all the way to April next year. The ski season in general has already started in many countries in Europe, and the heat is on. So, now it is finally time to get into real action and see who is who on ski tracks this winter.

Professional athletes are not the only ones setting their sights on upcoming races as many serious recreational skiers are preparing for their own winter challenges. But how should one train before a race? What is the optimal training load to trim your body for a race, particularly a long distance one? Naturally, there are no easy answers to those questions as everyone has his or her own approach and a personal way to find the best possible performance level.

Pro XC Skiing asked two Pro Team athletes to share their training methods before a race. Morten Eide Pedersen from Team Eksjöhus and Vetle Thyli from Team Kaffebryggeriet looked back on their training programs and pulled out some examples to guide you in your quest to find the best possible way to fine-tune yourself before a race. 

For reference, Morten was the fifth best skier in the Champion competition last winter while Vetle was 13^th. Morten is no stranger to the Visma Ski Classics podium as he has 12 top-three places under his belt. Vetle has not yet managed to be on the podium, but he is always fighting for top positions as he has 23 top-15 places in his list of merits.

Morten’ week before an early season race (note that there are often two workouts per day for both skiers):

Monday: 3 H double poling with some short sprints

Tuesday: 2,5 H easy skiing / Short run + Strength

Wednesday: Interval 6 x 5 min, 2 min break. Double poling / 1,5 H easy skiing

Thursday: 2,5 – 3 H easy skiing

Friday: Ski testing + short sprints/impulses / 45 – 60 min Run + movement / stretching

Saturday: The race day – Ski testing + warm-up 45-60 min

Sunday: Recovery run / 1 h easy + Travel home

Morten’s normal training week:

Monday: 2,5 H double poling / 1,5 H Run

Tuesday: Threshold interval 6 x 8 min double poling / Bike indoor + strength with weights

Wednesday: 2 H Classic with some sprints / 1,5 – 2 H Skate

Thursday: Running Intervals on treadmill – 6 x 5 min, 2 min break / 1,5 H easy skiing 

Friday: 3 H Double polling / 1,5 H Skate

Saturday: 2,5 H Classic / Run + core

Sunday: 3,5 H Skate

Vetle’s week before an early season race:

Monday: Running, hard intervals, 6 x 4 min, almost max, 1,5 H / Cycling, spinning & core strength, 1,25 H

Tuesday: Skiing, classic with grip wax, very easy, 2 H

Wednesday: Double-poling, easy, 3 H

Thursday: Running, easy, 1 H / Skiing, the course check, 1,5 H

Friday: Skiing, ski test, race preparation, 4 x 3 min intervals / 0,5 H easy run

Saturday: The race + warm-up, 3 H

Sunday: Easy run, 1 H, return home

Total hours: 16,5 H

Vetle’s normal training week before a season start:

Monday: Skiing, skating, very easy, 2,5 H / Cycling, spinning, 0,5 H

Tuesday: Skiing, classic with grip wax, very easy, 3 h 

Wednesday: Skiing, double-poling, easy, 3 H / Run, warm-up & explosive strength, 1,25 H

Thursday: Skiing, double-poling, 5 x 10 min hard intervals, 2,5 H / Cycling, spinning, 0,75 H

Friday: Skiing, skating, very easy, 2 H 

Saturday: Skiing, double-poling, easy, 3,5 H

Sunday: Skiing, skating, very easy, 1,5 H / Run, max & explosive strength, 1,5 H

Total hours: 22