Good summer training while waiting for snow
Hello skiers, how is the training going this summer? Does it feel a bit tough? If so, here are some tips and tricks for you:
Catarina Henriksson is an exercise inspirer, ski trainer and official Vasaloppet coach. She knows that many recreational skiers like to relax their training over the summer.
”Both because the ski season is a long way off and because many other things get in the way. But if you, as a skier, manage to keep training during the summer months, you’re in a much better position when autumn begins. And there are so many fun and fantastic ways to train in the summer, all worth a try,” Catarina says.
Finding time to train
If you want to train alone, one tip is to do your workout in the morning.
”It’s a great start to the day and it ensures that the training session actually happens. Otherwise, it’s easy for other activities to get in the way, making it difficult to get your training done. Or it might simply get too hot later in the day, making running difficult, for example.”
Another way to find time for training is to bring family and friends with you on sporty summer activities.
”Many water sports are excellent group activities, provided that you keep safety in mind. The life jacket is a must! And if you paddle a kayak or SUP, it’s important to stay close to the beach and consider the wind direction. You can travel many kilometres in a tailwinds without much effort, but getting back in the headwind can be a struggle.”
Mix up your sessions
Catarina thinks the summer training should be fun and varied.
”Don’t take it too seriously. Grab the opportunity to try different sports and activities and do what you feel like. If you usually go to the gym, try Nordic walking instead, maybe stopping at an outdoor gym. Or use a kettlebell or your own body weight in a park, or in the garden.
Challenging yourself on different surfaces can also be very fun. For example, you can run barefoot on a beach or go Nordic walking on a fen. Explore your surroundings, whether you’re at home or on holidays, and you’ll have a good time.”
Vasaloppet skiers need to train endurance, but maintaining an activity for hours in the summer heat can be a challenge.
”My advice is to run mixed sessions instead, for example one hour of running, one hour of roller skis and one hour of SUP.”
Summer sports that are especially suitable for skiers
- SUP – straight and oblique abdominal muscles, back (mostly broad back muscle), shoulders, triceps, pectoral muscles, and leg muscles.
- Kayak – core, shoulders, triceps, pectoral muscles, broad back muscle and also some leg muscles
- Swimming – core, broad back muscle, shoulders and neck.
- Running – glutes, thigh muscles and calves. Strengthens the ankle.
- Roller skis – legs, glutes, shoulders, triceps, core and broad back muscle
- Roller ski pole work – straight abdominal muscle, shoulders, triceps, broad back muscle and leg muscles.
- Nordic walking on a steep, longer slope, preferably a slalom slope – triceps, shoulders, pectoral muscles, broad back muscle, glutes, thigh muscles and calves. Make the same movements as when diagonal skiing.
- Nordic walking in terrain – triceps, shoulders, chest muscle, glutes, thigh muscles and calves. Also strengthens the ankle effectively if you walk on smaller paths. Good and gentle training for those who are limited in their running.
- Strength training outdoors with a focus on ski muscles – straight and oblique abdominal muscles, triceps, pectoral muscles, back, glutes and shoulders. The oblique abdominal muscle is a muscle that is often forgotten, but which is extra important to your balance when skiing.
Upcoming events in the Vasaloppet Arena 2022–2023
Vasaloppet’s Summer Week 2022 (registration open)
• Friday, August 12 Cykelvasan Öppet Spår 94 km, start Sälen
• Friday, August 12 Cykelvasasprinten 1 km, Lindvallen, Sälen
• Saturday, August 13 Cykelvasan 90 94 km, start Sälen
• Sunday, August 14 Cykelvasan 45 45 km, start Oxberg
• Sunday, August 14 Cykelvasan 30 32 km, start Oxberg
• Sunday, August 14 Ungdomscykelvasan 32 km, start Oxberg
• Friday, August 19 Trailvasan 10 10 km, start Mora
• Saturday, August 20 Ultravasan 90 90 km, start Sälen
• Saturday, August 20 Ultravasan 45 45 km, start Oxberg
• Saturday, August 20 Trailvasan 30 30 km, start Oxberg
• Saturday, August 20 Vasastafetten 90 km, running relay for ten-person teams, start Sälen
• Saturday, August 20 Vasakvartetten 90 km, running relay for four-person teams, start Sälen
Vasaloppet’s Winter Week 2023 (registration open)
• Friday, February 24 Vasaloppet 30 30 km, start Oxberg
• Saturday, February 25 Tjejvasan 30 km, start Oxberg
• Sunday, February 26 Ungdomsvasan 9 km start Eldris, 19 km start Hökberg
• Sunday, February 26 Öppet Spår Sunday 90 km, start Sälen
• Monday, February 27 Öppet Spår Monday 90 km, freestyle, start Sälen
• Tuesday, Februray 28 Vasaloppet 45 45 km, start Oxberg
• Friday, March 3 Stafettvasan 90 km, five-person teams, start Sälen
• Friday, March 3 Nattvasan 90 90 km, individually or two-person teams, freestyle, start Sälen
• Friday, March 3 Nattvasan 45 45 km, individually or two-person teams, freestyle, start Sälen
• Friday, March 3 Nattvasan 30 30 km, individually or two-person teams, freestyle, start Sälen
• Saturday, March 4 Vasaloppet 10 9,2 km, freestyle, start Eldris
• Sunday, March 5 Vasaloppet 90 km, start Sälen