On Sunday, January 28, it’s time for Marcialonga once again. Here are Anders Aukland’s tips on what to do in the last few days before the race.

Year after year, many people travel to Northern Italy to participate in Marcialonga, the 70km long classic race held since 1971.

Anders Aukland, who retired from professional long-distance skiing after the 2022/23 season, has participated in Marcialonga for many years and won the race twice (in 2004 and 2008). Here are the veteran’s tips on what you should do and consider in the last days before the race.

The Course

Marcialonga covers 70 kilometers. It starts with a gradual ascent from Moena to Canazei, 20 kilometers from the start. The course then turns around.

From Canazei, it’s a gentle descent and high speed all the way to Molina. There, the course climbs again in the valley for about three to four kilometers before the final ascent to Cavaleze.

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Waxing

Throughout those 70 kilometers, both temperature and snow conditions change drastically. The conditions in Moena at 8:00 are quite different from those under the scorching sun heading up Cascata three to four hours later.

This often makes it challenging to get a good grip throughout the entire race and make the waxing last. Many choose to go without grip wax and use the double poling technique throughout the course.

If you want to use grip wax, it is possible to do so. However, it requires building a solid base under the top layer. Apply a thin layer of grip wax or hot apply a durable base wax or a similar long-lasting wax. This way, the grip wax tends to hold up until you reach Cascata. There is a waxing service available for all participants at Cascata, where you can quickly apply a slightly softer wax to make it to the finish.

If you are well-prepared and feel that you can go without grip wax, it’s a good race to do so. The first 20 kilometers will be tough, but then you have an advantage all the way down the valley.

Many of those who go without grip wax may benefit from applying grip wax at the waxing station at the bottom of Cascata to make it to the finish, as the last two kilometers are very demanding to double pole.

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Waxing Tips

Most people travel down on Thursday or Friday. It’s best to have most of your gear and skis prepared. Aukland also recommends following advice from experts.

“I strongly recommend keeping an eye on what product suppliers and well-reputed sports stores recommend. They conduct thorough testing and provide good waxing tips.”

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Prepare Before Departure

Aukland is an advocate for reducing ski preparation in the days leading up to Marcialonga. With such stable conditions, much can be done well before departure. This frees up time to enjoy the experience in Val di Fiemme.

“The easiest thing is to do most of the waxing and preparation at home and not test any skis down there at all. However, feel free to bring a couple of training skis that you can use to enjoy the World Championships stadium the day before or to go for a session up on Lavaze Pass,” says Aukland.

Specifically, it is important to do a thorough job with the glide zones.

“For glide products, use a durable hard marathon wax at the base with a durable powder on top. Let the store or supplier figure this out, as you won’t find good answers on your own on Saturday at the ski stadium,” says Aukland.

Nutrition

In a race that covers 70 kilometers, you should make some preparations when it comes to nutrition.

The main rule is: Eat what you like and what you know works.

In the two days leading up to the race, eat a bit more of regular, light carbohydrates, such as white bread with sweet toppings, pasta, or rice. Also, reduce your consumption of meat and salad. Consider adding some “Haribo” or other candy in the afternoon.

As race day approaches, it is important to ensure a good fluid balance and adequate nutrition intake. Drink a liter of sports drink the day before and another liter from early in the morning before the start. Don’t eat until you’re overly full, but adjust your nutrition intake so that the emphasis is on carbohydrates and sugar.

Nutrition Intake

During the race, bring three energy gels and distribute them wisely. It’s very helpful.

A hydration belt with a hose is the best to use during the race, but you need to know how to prevent the drink from freezing in the hose. It’s simple: drink regularly and blow back into the hose.

Also, be sure to hydrate at all the stations. Sugar is more important than fluid.

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Tactics

Tactically, long-distance races like Marcialonga are always stressful at the start. It’s crowded, and getting a good start without problems is crucial. Many people fall or break their poles here. Find your rhythm after the stress as you leave Moena.

Going up to Canazei is tough, but it’s essential to latch onto a good group here. You’ll have a good ride down the valley if you manage that. At the same time, you need to manage your energy well because there’s still a long way to go.

You can gain a lot in this stretch if you can maintain a strong pace in your double poling from the ski stadium to the finish.

From Molina to the finish, it’s tough. If you’re out there for the experience, savor it. If you have ambitions, this is where you need to dig deep. This is where your physical and mental reserves come into play.

Remember to Enjoy

First and foremost, Marcialonga is a ski event in a valley in Italy with incredible skiing history and beautiful surroundings. My best advice is to look forward to it and enjoy the days down there. All of us on Team Ragde Charge have been looking forward to “The Long March” for a whole year!

Have a great race!

Anders