Roller skiing tips are needed now as the so-called dry training season approaches and roller skiing is the core of summer training for skiers. You can jump on the rollers in the south if you wish, as many bike paths and roads are already clear of snow and sand. Of course, in many places, trails are still groomed. Due to the warm weather, however, the snow is already quite wet and thus slow, so a good idea is to combine spring skiing with roller skiing. This way, you can first ski on snow for strength training due to the slow conditions and continue training on rollers to increase rhythm and tempo.

In this article, you’ll get Anton Karlsson’s roller skiing tips. Anton, who has now retired, was a strong roller skier. Anton also finished second at Vasaloppet in 2021 and won the Ski Classics Sprint competition twice in 2018 and 2019.

General roller skiing tips:

1. Safety is paramount. A helmet is mandatory equipment, and other equipment is recommended if it feels necessary to you. Ensure you wear visible clothing if skiing in traffic, ski goggles if skiing in a group. Also, keep an eye on the condition of your equipment. Inform someone of your planned route and take a mobile phone with you if possible.
2. Start or end each workout by sharpening the pole tips. Both the tips and motivation last longer then. Additionally, the workout is of higher quality.
3. Always carry at least one spare tip with you. If you don’t have a quick-change system for tip replacement, take a lighter with you on your hydration belt. It has saved me many times.
4. Switch skis from one foot to the other when you’ve skied half of your planned workout. Over time, you can analyze the wear of the wheels and adjust accordingly.
5. Rolling resistance – a standard resistance of “2” is often too light compared to the conditions you encounter in winter. Depending on the brand, a rolling resistance of 3 or 4 is often more suitable regardless of the target level. Also, remember that conditions vary in winter, perhaps even in summer it’s worth varying the “condition” with different rolling resistances.
6. Maintenance – roller skis are not maintenance-free. Remember to rinse and dry roller skis after your workout so you can enjoy them longer. Store them in a dry and cool place. Before heading out, make sure nuts, fenders, and screws are in good condition to reduce the risk of accidents. Also, rinse the boots and pay special attention to the zippers, which tend to break if not taken care of.
7. Mimic snow conditions – be careful with weight transfer and try to ski so that the distance between the skis corresponds to a snowy track. Step through the bends in the same way as in winter if possible.
8. Skiing skills – play with the skis! Practice changing lanes on asphalt and practice cornering techniques. Build a simple slalom course, jump over a stick, and do various accelerations. Many who are extremely good on the SkiErg or can ski fast kilometer after kilometer on the road often struggle in winter when there are more curves, accelerations, competitors, and lane changes. There are many free seconds available in these.

Read here about basic endurance training.

Training development:

1. Specificity – If your goal is to be as good as possible in winter, you should therefore train as accurately as possible where you want to excel. Example: If your goal is to focus on Vasaloppet, the majority of your training should be double poling.
2. Progress – We are humans, not machines. The body is incredibly adaptive if given time to do so. Be cautious and make an incremental plan to increase your training. Example: I want to be able to ski 50 kilometers on roller skis in eight weeks. An incremental plan means that my long runs increase by about five kilometers each week until I reach my goal. Another solution might get you to your goal faster but more often causes injuries due to excessive strain.
3. Continuity – exercise is a perishable commodity. Development must be continued. Be persistent; sometimes it may feel like you’re standing still and your training partner is progressing faster than you. But I promise you that in the long run, patience wins.
4. Goal awareness – set reasonable goals based on how much time you have available for training in your current life situation and prioritize accordingly. I think you should divide the goal into three stages; Outcome – Performance – Process. The outcome goal could be, for example, placing in the top 100 in Vasaloppet. The performance goal can then be a suitably relevant and measurable test. Example: If I’m going to place in the top 100 in Vasaloppet, I have to complete 5000 meters on the SkiErg in 17:30 minutes. The process goal is about the path to the outcome goal. Example: Next week, I’ll do three interval workouts or try to sleep longer and better. These don’t have to be measurable. Train consistently with a clear plan and be proud of the work you put into improving yourself.
5. Energy intake – don’t forget energy and fluid intake during workouts. The more you train, the more your body needs them. They give you the conditions to stress your body more over time and thus also develop. Also, practice consuming energy on the go, when tired, and in abundance to best prepare for competition. Try consuming caffeine, beet juice, and other permitted substances that have been proven to affect your performance. Create an energy plan that suits you and your goals, and then use the same products in both workouts and competitions. Don’t try anything new at the last minute.*
6. Dare to accept help – development is learning. I am convinced that almost everyone benefits from having a coach, training partner, or training group. I am equally convinced of the need for assistance in terms of equipment, waxing, energy, travel, and the like. Dare to ask those who know, learn, and analyze yourself to understand the whole.
7. Prepare and train persistently – 10-14 days before the main goal, most of the work should be done. Of course, you can still refine your peak condition, but it’s important to start early. A wise man once said that Vasaloppet doesn’t start in March but already in May.
8. Rest – recovery is as important as training; that’s when you improve! The amount and quality of recovery determine how much strain your body can withstand without entering a negative cycle where you train more than you can recover from.
9. Celebrate your successes – an important thing that is easily forgotten when constantly focusing on better results. Sometimes, remember to stop, reflect, and see how far you’ve come and what you’ve really achieved!

*When roller skiing in hot weather in the summer, it’s advisable to bring enough fluid for the journey or stop at a gas station to refill your fluids if on a long ride. Dehydration hits easily in the heat, and recovery from it doesn’t happen instantly, and drinking fluids might not help if it’s too late. Dehydration can become so severe that your roller skiing session may end prematurely. Dehydration is already a dangerous condition and differs from muscle and cellular energy deficit, which can be compensated for by consuming energy, e.g., gels, and reducing speed. It’s advisable not to do long rides in too hot weather.