Ski racing training– Here are the ski pros' best tips
We asked the world’s best ski racers what a recreational skier should do to set a personal record, beat their best friend or complete a winter ski race in style.
Swix and the Skisporet meet the Swedish ski star at her home in Sollefteå before the start of the season. She shows us her favorite autumn session: Running with poles – also known as elghufs. When winter arrives, she prefers long skiing runs.
Further reading: Learn the Klæbo split: How to run uphill on skis
Podcast guests: Frida Karlsson talks about training on the Skisporet podcast.
Frida Karlsson: - Work on technique
"I often divide my long run into 3 x 15 kilometers. Then I ski at close to competition speed on uphill slopes and on the flats, and I might also get a little in on the downhill slopes," says Karlsson.
Many skiers – especially recreational skiers – are less technical when they become tired. According to the World Cup winner from Seefeldt, this is something that can be trained for.
Further reading: How Jon Almås got fast on skis
"I’ve got a lot out of training in long threshold sessions up to two hours, where I’m constantly focusing on using the right technique. This means that you have to work at maintaining the correct position and technique over time," says Karlsson.
Watch the Frida Karlsson podcast on Youtube:
Holund: Go half-hard on long trips
Hans Christer Holund has also been a guest in the Skisporet podcast this winter. The 15 and 50 kilometer world champion calls himself a training geek and there are few cross-country skiers who make more deliberate choices than the national team skier when it comes to training.
Shares training tips: The 15 kilometer and 50 kilometer world champion Hans Christer Holund talks about training on the Skisporetpodcast . Photo credit: Nordicfocus.- Most recreational athletes aim for longer runs such as Vasaloppet. Then you need to train what you need to be good at, says the world champion and comes up with a specific session that he uses a lot in his training.
"I would train semi-hard long runs. You take it easy for the first twenty minutes, but then you start turning it on as you get farther into the run. Gradually increase your speed until you get close to your own competition speed, but not so hard that you get stiff. I like to call it 'comfortable hard'," says Holund, adding that the run should last at least two hours.
Linn Svahn: - You have to pole!
Linn Svahn is out with injuries when she is a guest of the the Skisporetpodcast. She recommends that everyone who is going to enter Vasaloppet train at distance. "I strongly believe in good preparation. If you get started on Vasaloppet without skiing enough, then you’ll have a hard time," says Swedish sprint queen Linn Svahn. You can hear the full podcast on Spotify or Apple Podcast.
The Sprint Queen: Linn Svahn recommends long poles as a run-up to competitions like Vasaloppet.
"It’s not a bad idea to run clean pole sessions of around three hours. In Vasaloppet, you’re going to pole some, so you have to train your poling," says Linn Svahn.
Watch the full episode of Linn Svahn on YouTube:
In other words, long runs, poling, good technique and many hours on skis are the key to getting into good skiing shape for winter ski races. We hope you’ve found a little something to work with – and we wish you all the best in your training.