Anton Karlsson finished second at Vasaloppet in 2021. Here you can read Karlsson’s tips on becoming a better roller skier.

We have rolled into the dryland season, and for those with big goals for the upcoming winter, there is still plenty of time to prepare. In this article, Vasaloppet’s second-place finisher in 2021, Anton Karlsson, gives tips about developing your roller skiing.

*This article was first published on 10.06.2022.

Read More: Roller Ski Guide 2025

General Tips for Roller Skiing

1. Safety is most important. A helmet is a must, and other protection if you wish. Make sure you have visible clothes if you roller ski with traffic, glasses if you train in a group, and keep track of the equipment. Inform someone where you intend to go, and bring a mobile phone if possible.

Read & Watch: Safety kit for roller skiing – this is what you need  

2. Start or end each session by sharpening the pole tips. Both the tips and the mood last longer. In addition, the training is better.

3. Always have at least one spare tip with you. If you do not have a quick system for changing the tip, bring a lighter in the drinking belt. It has saved me many times.

4. Change the right and left skis when you have ridden half your intended training session. Over time, before your workout, you can analyze the wear on your wheels and adjust accordingly.

5. Rolling resistance – standard resistance 2 is often too light compared to the conditions you will encounter in the winter. Depending on the brand, in my opinion, rolling resistance 3 or 4 is often more appropriate, regardless of your level and ambition. Also, remember that the conditions vary in the winter; maybe you should also change the rolling resistance in the summer.

Also Read: The challenge of uneven wheel resistance in roller skiing

6. Maintenance – roller skis are not maintenance-free. Be sure to rinse and dry your roller skis after the training so you can enjoy them longer. Store them dry and cool. Ensure that the wheel nuts, mudguards, and screws for the binding are as they should be before you start to minimize the risk of accidents. Also, rinse your boots and pay special attention to the zippers that tend to break if you do not clean and lubricate them continuously.

Read More – Get your roller ski ready: Maintenance tips for the season ahead

7. Imitate snow conditions – be careful with weight transfer, and ensure that the width between the skis matches the winter classic tracks. If possible, step through curves the same way as in winter instead of pushing yourself through as you do with carving skis.

8. Skiing skills – play on the skis! Practice track changes also on asphalt, practice cornering. Build a simple slalom course, jump over a stick and do different accelerations. Many who are extremely good at the double poling machine or ski hard kilometer after kilometer on the road at a high pace find it difficult at winter competitions when there are more skiing skills involved with curves, accelerations, competitors, and track changes involved. Here you have a lot to earn. 

Also Read: Setting SMART goals for the summer training season

Training Development

1. Specificity – If your ambition is to be as good as possible for the winter competitions, you should train as specifically as possible on what you want to be good at. Example: If your ambition is to double pole Vasaloppet, most of your training should consist of double poling. 

2. Progression – We are humans and not machines. The body is amazing at adapting if you give it time to do so. Be careful with your progression and make an increasing plan as you increase your training volume. Example: I want to cover 50km on roller skis in 8 weeks. An increasing solution means that my long training increases by about 5km per week until I reach my goal. A non-increasing solution can take you to the goal faster, but results more often in damage than in achieved goals.

3. Continuity – exercise is a fresh product. Development must be maintained. Persevere, sometimes it may feel like you are standing or that your training buddy is taking steps forward faster than you. But I promise you, in the long run, it is the sluggish that wins. 

4. Target awareness – set reasonable goals according to the time you have to work and prioritize accordingly. I think you should break down the goal into three steps: Result, Performance, and Process. The result can, for example, be the top 100 at Vasaloppet. Performance targets can then suitably be a relevant and measurable test of your capacity. Example: If I am to complete the top 100 at Vasaloppet, I must complete the 5,000-meter double poling machine in 17 minutes and 30 seconds. The process goals are more about the way to reach the goal. For example, next week, I will get three interval sessions, or you will take better care of your sleep. These do not have to be measurable. Take the consequences of the goal, work long-term with a clear structure, and be proud of your work to develop yourself. 

5. Energy intake – do not neglect energy and fluid intake during your workouts. The more you practice it, the better your body will absorb it. It gives you the conditions to load the body over time and thus also develop. Also, practice consuming energy at speed, under high load, and to a large extent, to prepare for the competition. Work out an energy plan that suits you and your goals, then use the same products in the race you intend to complete. Try nothing new at the last minute. 

6. Dare to take help – developing is about learning. I am convinced that just about everyone benefits from having a coach, a training buddy to train with, or maybe an entire training group. I am equally confident in helping with equipment, energy, travel, etc. Dare to ask those who can, take lessons, and analyze yourself to understand the panorama.

7. Be prepared and work long-term, 10-14 days before the main goal, most of the work should be done. The top condition can, of course, be further honed, but the most important thing is to start on time. One wise man once said that Vasaloppet would not start in March but already in May.

8. Rest–recovery is as important as exercise. That’s when you get better! The amount and quality of your recovery determine what load you can put on your body without ending up in a negative spiral where you train more than you have time to recover.

9. Celebrate your success – an important point that is easily forgotten when you constantly focus on getting even better. Remember to stop sometimes, reflect and see how far you have come and what you have achieved!

Also Read: Roller Ski Guide 2025

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*This article was first published on 10.06.2022.