Reach your goals in Cykelvasan 90

Clothes and equipment

• Upper body: Wear a short-sleeved base layer; on top of that, a cycling jersey with pockets and arm warmers. On top of that, a wind-proof vest and rainproof and windproof jacket, both designed for cycling.
• Legs: A pair of comfortable, padded cycling trousers with leg warmers. It will be cold at the start of Cykelvasan 90, so it’s good to wear all your layers; you can remove them as you warm up. All layers should be in functional material that transports the moisture away from your skin.
• On your feet: A pair of functional and comfortable socks and cycling shoes that can attach to your pedals. You may also want to acquire shoe covers as they allow you to avoid getting wet and muddy feet if there’s bad weather. Note! As an exercise participant you don’t need shoes that attach to your pedals.
• On your head: Helmet! Make sure to use a fresh and good one. Don’t buy second hand, if you want to make sure that it’s capable. You can also invest in a pair of sunglasses designed for cycling. You won’t just avoid being blinded by the sun, it will also prevent sticks and stones from getting in your eye.
• Your bike: A mountain bike is of course preferable and these are available in all price ranges, depending on how much you’re willing to invest. Remember to review your bike before your race at your local bike shop, to make sure it’s in good condition. Checking the brakes and tyres is particularly important.

Vary your cycling and preserve energy

Many exercisers find that their thigh muscles begin to cramp and run out of juice after 1.5–2 hours of cycling. This is because the muscles aren’t used to the intense work.

Learn to switch between sitting and standing cycling and make sure to master both light and heavy gears. For example, if you have 12 gears on your bike, in practice you actually have 24: 12 seated and 12 standing. With such variation you can relieve certain muscles during periods and thereby save energy and power.

Goal: Complete the race, the time is not important.

A goal that everyone has a good chance of achieving, including beginners.
Remember:

• When it comes to training, everyday exercise such as cycling to work is perfect. ”Doing little often is better than doing much seldom,” is a good motto. A training session does not have to be 60 minutes to be counted as training. Aim for some form of physical activity, preferably boosting your heart rate, 3–4 days a week and you will be well prepared.
• A common beginner’s mistake is to dress in warm, ill-fitting clothes that aren’t breathable. Don’t wear that old rain jacket that turns into a parachute in the wind; it generates wind resistance but above all you become unnecessarily hot and sweaty, which can lower your performance significantly. Invest in layer-on-layer technology with breathable materials – so you can take off layers as you go.
• Make sure to stop at the food checkpoints that are available to get some energy and fluids into you. Energy and fluid balance is important for you to keep going all the way. Eating little often is better than eating a lot seldom.

Goal: Finish the race in under 4 hours

Those aiming to finish Cykelvasan 90 in under 4 hours are likely experienced mountain bike cyclists with good structure. Remember:

• Train continuously, both with longer and tougher sessions.
• Plan a speed strategy to make the most of your strengths. If, for example, you find slopes challenging but you’re good on level surfaces, then you need to budget your energy when going uphill to be able to accelerate when going downhill and on flat sections. If you push too hard when going uphill you won’t have energy left for the flat parts.
• Invest in more intense workouts where you get your heart rate up high several days out of the week.
• Think about how to optimize your stops at the fluid and food checkpoints. Or will you carry your own energy? If so, you need to practice eating and drinking on the go. It is important that you feel comfortable letting go of the handlebars with one hand on loose surfaces.

Examples of a good workout:

• Warm up.
• 2 x 4 minutes full speed with 4 minutes of rest between.
• Wind down.

It might sound short, but many short sessions that give you high motivation is better than planning many long sessions that don’t end up happening.

Goal: Finish the race in under 3 hours

Those aiming to finish Cykelvasan 90 in under 3 hours are very experienced cyclists. You are pushing yourself mentally and physically. Remember:

• A longer race like Cykelvasan 90 requires endurance when highly strained. You need to get your body used to longer sessions around your threshold heart rate (where the lactic acid takes over).
• It’s important to be skilled at cycling in a group, and to be one with your bike. A lot of time and energy can be saved if you learn the game of cycling in clusters and nail the technical parts around cornering, where braking technique and keeping the gaze fixed ahead plays a big role.
• Training over-speed for shorter periods of 10–30 seconds is crucial. This is the speed required to close gaps and join groups that are moving quickly.
• Review your fluid and energy intake and create a plan for what you should consume and when, to be able to cope with the high pace. At this level you do not stop at the checkpoints, instead carrying your fluids and energy to consume during the course of the race.

The text is an adaptation of Emil Lindgren’s article in Vasalöparen no. 2, 2020.