Today, she is aiming for a hat trick at Vasaloppet. But how does the Ski Classics Star fuel herself to tackle 90 kilometers on the course? Here is her detailed nutrition plan.

Norwegian Pro Team athlete Emilie Fleten, Team Ramudden, has won Vasaloppet for the past two years. Now, she is going for her third consecutive victory and has shown improving form in recent weeks. If she succeeds, she will become the first woman ever to win three Vasaloppet titles in a row. However, 90 kilometers is a long way, and everything needs to come together ideally regarding race execution, strategy, and nutrition.

So, how much does the Team Ramudden Star eat before, during, and after the race? And how does she plan her energy intake?

A post on her Pro Team’s social media explains that she follows a carefully structured plan for what to consume, when, and how.

Fleten’s Nutrition Plan for Vasaloppet

• Breakfast: Regular food plus a shake with extra carbohydrates
• Warm-up: Sports drink
• Before the start: One pre-sport jelly and one sports bar
• Smågan and Mångsbodarna: 150 ml sports drink, one gel taken independently
• Risberg: 100 ml sports drink and one gel with 100 mg caffeine
• Evertsberg: 150 ml sports drink, one gel taken independently
• Oxberg: 100 ml sports drink and one gel with 100 mg caffeine
• Hökberg: 150 ml sports drink
• Eldris: 150 ml sports drink, one gel taken independently
• After the finish: A protein shake and a recovery drink

The Importance of Eating Enough

The 32-year-old from Norway is now in her fifth season as a Pro Team athlete and her third season with the Swedish Pro Team, Team Ramudden.

When Fleten transitioned from traditional cross-country skiing to long-distance skiing, she had a revelation regarding nutrition.

“It was an eye-opening experience for me to realize that more nutrition in my body helped me endure longer races, tougher training sessions, and higher-quality workouts. I understood that if I wanted to double-pole my way through Vasaloppet, stay healthy afterward, avoid injuries, and put in the necessary training, I had to maintain my energy balance,” she says.

Tremendous Progress

In 2023, Fleten claimed her first Ski Classics victory when she won Vasaloppet. Last winter, she won eight of the 14 Ski Classics events she participated in, stood on the podium in every race, and secured the overall Ski Classics Champion title with more than a 500-point lead over the next competitor.

So far this season, Emilie Fleten has finished on the podium in seven of nine Ski Classics races and won five, including Marcialonga and the two most recent races before Vasaloppet.

Vasaloppet

Vasaloppet program, start lists, results, live timing, and live streaming on SC Play can be found HERE

Season XVI of the Ski Classics Pro Tour consists of 14 events across 10 event weekends in 6 countries. It started in Bad Gastein, Austria, on December 13, 2024, with the Pro Team Presentation and ends in Finnsnes, Norway, with the Ski Classics Grand Finale Summit 2 Senja on March 30, 2025.

Ski Classics Pro Tour Season XVI (2024/2025)

• Event 0: Friday, December 13, 2024 –Ski Classics Pro Team Presentation XVI – Bad Gastein, Austria
• Event 1: Saturday, December 14, 2024 – Bad Gastein ITT – Sportgastein, Austria, 7km
• Event 2: Sunday, December 15, 2024 – Bad Gastein Criterium – Sportgastein, Austria, 36km
• Event 3: Saturday, January 11, 2025 – 3 Zinnen Ski Marathon – Sexten, Italy, 60km
• Event 4: Sunday, January 12, 2025 – La Venosta ITT Kapron-Melago – Val Venosta, Italy, 11km
• Event 5: Saturday, January 18, 2025 – Engadin La Diagonela – Pontresina-Zuoz, Switzerland, 43km
• Event 6: Sunday, January 26, 2025 – Marcialonga – Trentino, Italy, 70km
• Event 7: Sunday, February 9, 2025 – Jizerská50 – Bedřichov, Czech Republic, 50km
• Event 8: Saturday, February 15, 2025 – Grönklitt Criterium 61 – Orsa Grönklitt, Sweden, 61km
• Event 9: Sunday, February 16, 2025 – Grönklitt ITT – Orsa Grönklitt, Sweden, 13km
• Event 10: Sunday, March 2, 2025 – Vasaloppet – Sälen-Mora, Sweden, 90km
• Event 11: Saturday, March 15, 2025 – Birkebeinerrennet – Rena-Lillehammer, Norway, 54km
• Event 12: Saturday, March 22, 2025 – Marcialonga Bodø – Bodø, Norway, 50km
• Event 13: Saturday, March 29, 2025 – Reistadløpet – Setermoen-Bardufoss, Norway, 46km
• Event 14: Sunday, March 30, 2025 – Grand Finale Summit 2 Senja – Bardufoss-Finnsnes, Norway, 60km

More information about the Ski Classics Pro Tour can be found at skiclassics.com