Training program – December

Now you can get help with your training for Red Bull Nordenskiöldsloppet. Until race day on the 24th of March, ski profile Erik Wickström is once a month going to offer tips and inspiration on how you should thnk for your preparations. He’s also putting together an ongoing training program that every month end will be released for the upcoming four weeks at a time. This should allow you to complete Nordenskiöldsloppet within the medal time of 21 hours and 22 minutes.

In 2016, Erik double-poled 439 km in 24 hours. That’s farther than anyone else has skied in a day before. This year, he competed in Nordenskiöldsloppet himself and finished the race in 12:08:40. This time gave him a nice 11th place. Erik is an expert in coaching amateurs with limited time for training. He published a book about smart endurance training on the Swedish market and currently runs the successful podcast “Vasaloppet lagom”.

Tag along!

Below you can find a training program for Nordenskiöldsloppet for the month of December. It’s 4 to 5 hours of training per week, except for one “quantity” week when training consists of 7 hours. The 3rd week focuses on strength.

What to consider when you read the program:

  • Prioritize long trainings. It’s nice to have couple of longer trainings each month. If you only can train for 2-3 hours per week, better cut some trainings but keep at least one training longer than 2 hours every month.
  • Shift days if that suits you better. The reason why Sundays are rest days is that many participants have families.
  • If you don’t have access to a SkiErg exchange those trainings with roller skiing or running with poles.
  • If you don’t have the possibility to roller ski exchange those trainings with SkiErg sessions or running with poles.
  • The training program is adjusted for training off snow until the end of the year and will then shift focus to skiing on snow. If you get access to snow earlier than this, exchange most of the trainings to skiing. You should however make sure to keep on running, train strength and on the SkiErg a couple of times per month.
  • Vary between different wheels on roller skis. If you only have one type of wheels, make sure that it’s wheels of rolling restistance 3 and not 2, as these roll way more than your skis would glide on an average snow day.
  • Long distance pace means the pace that you approximately could hold for 2 hours.

Week 49 (4 – 10 Dec):

Monday:
SkiErg. 50 x 100 m intervals with 10 sec rest (fully rest for 7 sec and start accelerating the last 3 sec). Reach your intervall pace after 20 m and hold a pace that is 1 sec below your PB pace on 5000 m. 5 min warm-up, 5 min cool down.

Tuesday:
30 min easy running + 20 min strength training.

Wednesday:
Rest

Thursday:
45 min semi-fast running with poles in hilly terrain.

Friday:
Rest

Saturday:
1,5 h roller skiing. First half easy, second half at long distance pace.

Sunday:
Rest

Week 50 (11-17 Dec):

Monday:
SkiErg. 10 x 500 m-intervals with 1 min rest. Medium resistance. 5 min warm-up, 5 min cool down.

Tuesday:
75 min easy running.

Wednesday:
Rest

Thursday:
Ski walking. 6 x 3 min-intervals, rest by going downhill between intervals. 20 min warm-up, 10 min cool down.

Friday:
Rest

Saturday:
4 h very easy roller skiing.

Sunday:
Rest

Vecka 51 (18-24 Dec):

Monday:
SkiErg. 5000 m test. Medium resistance. 5 min warm-up, 5 min cool down.

Tuesday:
30 min easy running + 20 min strength training.

Wednesday:
Rest

Thursday:
45 min semi-fast running with poles in hilly terrain.

Friday:
Rest

Saturday:
Roller skiing. 4 x 8 min intervals with 2 min rest. Include 3 sprints of 12 pole strokes in every intervall. 20 min warm-up, 10 min cool down.

Sunday:
Rest. Christmas Eve

Vecka 52 (25-31 Dec):

Monday:
SkiErg. 10 x 500 m-intervals with 1 min rest. Vary between resistance 1, 5 and 10. 5 min warm-up, 5 min cool down.

Tuesday:
30 min easy running + 20 min strength training.

Wednesday:
Rest

Thursday:
Ski walking. 6 x 3 min-intervals, rest by going downhill between intervals. 10 min warm-up, 5 min cool down.

Friday:
Rest

Saturday:
1,5 h roller skiing, only double poling. First half easy, second half at long distance pace.

Sunday:
Rest. New Year´s Eve

Good luck!