Guiden til Vasaloppet

Guiden til Vasaloppet

Vejen mod Vasaloppet

Løbet starter i verdens største ski race. En mærkelig stilhed opstår mens lyden af 17.000 par ski fylder luften. Langt over startområdet svævende helikoptere. Stemmen i højtaleren opmuntrer alle de løbere, der langsomt glider ud fra Berga. Det er den første søndag i marts, og der er magi i luften.
Vasaloppet er det ældste og største skiløb i verden. 90 km naturoplevelse men også en test på udholdenhed, og muligvis en af ​​de største udfordringer du kan kaste dig ud i.

Vasaloppet er et løb som der skal trænes til i mange måneder. Selve løbet er ikke meget kuperet, men selv de mindste bakker kan være seje efter 60 -70 km.

Mange spørger om hvor hårdt Vasa er sammenlignet med en Marathon eller en Ironmann, svaret er, at det ikke kan sammenlignes. Vasaloppet er sit eget.

Velkommen til Vasaloppet

7 gode råd for at få en god vasaoplevelse

  1. Rulleskitræning og thoraxtræning er et must for at få udviklet udholdenhed i overkroppen og lært teknikkerne.
  2. Start med vasaløbstræningen i september
  3. Deltag i mindst en skitræningstur – så du kan få lært teknikkerne på ski
  4. Deltag i mindst et seedningsløb, så du evt. kan få et bedre startnummer og du kan få prøvet kræfter med at løbe langt på ski i konkurrencefart
  5. Værd opmærksom på du ikke får overbelastningsskader i specielt albuerne, når du går i gang med overkropstræningen
  6. Få hjælp til at få smurt dine ski, ved mindre du er meget erfaren
  7. Kør ikke med udstyr som du ikke har afprøvet. Sørg for at dine ski passer til dig, dvs. at spændet i skien passer til din vægt. Dette kan du få tjekket i din skibutik. Kør ikke på smørerfri ski eller ski som du har lånt (medmindre de passer til din vægt og højde)

TRÆNINGEN

Rulleski, Thorax træning og bakkeløb er de mest effektive måder at træne på (ud over ski ).

Det er vigtigt at du kommer på ski og får kørt nogle kilometer på sne, snefølelsen er vigtig for en positiv oplevelse. Men MTB er også et effektivt træningsredskab til skiløbet

September – januar

I september til januar skal grundformen lægges, du skal tilrettelægge træningen så du langsomt bygger formen op, din trænings mængde bør ikke øges med mere end 10 % per uge. Du kan dog godt have enkelte uger med mere træning, som f.eks. ugen med Vasatesten (70 km i Holte første weekend i november)

I vasaloppet er du i gang i mange timer, det er derfor vigtigt at du vænner kroppen til at arbejde i langt tid. Løb gerne en lang tur om ugen på rulleski (2 – 3 timer), formålet er, at du kommer over at træne på fedtforbrænding, dér hvor kroppens resurser af kulhydrater (kroppens hoved energikilde) er udtømt. Når kroppen går over på fedtforbrænding, kan det føles ubehageligt med kramper og følelsen af at være gået helt død. Symptomerne kan forekomme voldsomme og ubehagelige – men fortvivl ikke, kroppen justerer sig selv til en lavere arbejdsniveau, det tager typisk ca. 20 min. - derefter kan du fortsætte i rigtig langt tid, og få en god oplevelse i resten af løbet.

Forslag til træning i denne periode:

Rulleski 2 – 3 gange om ugen med en lang tur i weekenden. Træn de lange ture i minimum det tempo, du forventer at løbe Vasa. Hvis du forventer, at gennemføre Vasa på 9 timer (10 km/t), nytter det ikke at træne med 8 km/t.

Løbetræning foregår gerne i bakker og med skistave.

Cykling – høj intensitet helst MTB

Thorax Training 1- 2 gange om ugen

Kom til fællestræning, du lærer mere og kommer i bedre form.

Januar - februar

I denne periode skal der trænes hårdt, intervaller og lange ture med tempo, men glem ikke teknikken. Mød op til fællestræningen, dér har vi 100% fokus på de lange løb.

Det er også i denne periode, du ved at køre seedningsløb kan forbedre din startplacering i Vasa.

Du finder en komplet liste på Vasaloppes hjemmeside (http://www.vasaloppet.se)

Københavns skiklub arrangerer flere ture, læs mere om dem på www.ks-ski.com

Sidste uge

Træn, spis, arbejd og sov som du plejer i de 3 første dage af ugen op til vasaloppet, men lad være med at gøre ting du ikke plejer.
 

Sidste 3 dage

  • Hent dit nummer i messeteltet i Sälen eller Mora. Hvis du har kørt seedningsløb, er det her du skal ændre din start placering. Det sker ved siden af nummerudleveringen, medbring dokumentation for din tid/placering. Du kan se på http://www.vasaloppet.se om din tid i seedningsløbet har givet en bedre placering. Listen bliver opdateret hver onsdag.
  • Kost

o   Spis normalt og det du plejer, lad være med at spise noget nyt eller stærk mad som du ikke kender.

  • Drikke

o   Drik rigeligt (3-4L), og brug gerne Carboloader (sportsdrik der drikkes op til løbet)

o   Undgå kaffe, alkohol og andre dehydrerende drikke

o   Lad være med at drikke noget, der ser spændende ud, eller som din ven mener kan give dig mindst 20 % mere fart.

  • Smøring

o   Sørg for at dine ski er klargjorte og smurte til forholdene. Du kan med fordel få det gjort af professionelle. Det kan være hjemmefra eller ved at aflevere dem, når du kommer frem. Det fungerer på den måde, at du afleverer dine ski dagen før i messe teltet og henter dem om morgenen inden start.

  • Tjek dit udstyr

o   Tjek dine stave, er kontrolremmene ok og ikke for slidte, sidder trenserne fast ?

o   Tjek dine bindinger og gummiklodser

o   Tjek dine støvler for brud specielt hvor bindingen sidder fast, tjek snørebånd og lynlås (kør ikke i nye støvler)

o   Gennemgå det du skal have på og test det i dagene før løbet. Læg dit udstyr klar aftenen før med nummer, chip osv.

o   Tjek vejret www.yr.no

  • Træning

o   træn let

o   løb gerne en tur på 20 minutter dagen før Vasa

Om morgenen før løbet

  • Mad

o   Spis det du plejer og sørg for at spise godt; du skal være i gang længe

  • Drikke

o   Drik det du har lyst til – kaffe, the, juice osv.

  • Tøj

o   Tag godt med varmt overtrækstøj på, specielt hænder og fødder skal beskyttes godt. Det kan være meget koldt ved start, og du skal stå og vente et stykke tid. Du kan beholde alt dit overtrækstøj på indtil 10 min før start. Når du står i din start boks skal du lægge dit overtrækstøj i den pose, som du får udleveret sammen med dit startnummer. Derefter smider du posen i de ”pose” områder, der er i alle boksene.

o   Dit skiftetøj afleverer du i en af de lastbiler, der står før startområdet.

  • Transport

o   Kør til start i god tid, der kan være megen trafik, det er ærgerligt at komme for sent til start og starte bagerst.

  • Startområdet

o   Der bliver åbnet til området kl. 5.30 og du skal stå klar 7.45. Der kan opstå kø ved indgangen til din startboks, så kom i god tid. Der er kø fra kl. Ca. 5.00 eller før; du skal altså stå i morgenkulden i lang tid, så husk varmt tøj

 

Under løbet

  • Starten

o   Når starten går er der bevægelse næsten med det samme, men efter 800 m skal du op af dagens første stigning som er to km op på fjeldet. Her bliver de 50 spor til 20 spor og der opstår kø, lang kø. Lad være med at stresse over at stå stille, der er intet at gøre ved det. Hold stavene op i luften dvs. lad være med at bruge dem, hvis muligt, der er her de fleste knækker deres stave. (du kan få nye stave, ved de gule Oneway flag )

  • Depoter

o   Der er 6 depoter undervejs, der er rigeligt at spise og drikke - men pas på ikke at stå for længe i depotet, du bliver let kold og skal bruge megen energi på at blive varm igen. Husk blot 5 min ekstra i hvert depot koster 30 min i sidste ende.

o   I depoterne kan du også få nye stave, smurt ski og let service.

  • Drikke

o   Drik rigeligt, det er vigtigt at drikke meget, gerne 3-4 kopper sportsdrik ved hvert depot. Spis gerne gel undervejs (medbringes selv), men prøv det hjemmefra, det kan være hårdt for maven.

o   Det kan ikke svare sig selv at medbringe noget at drikke, det fryser ved start.

  • Spis

o   Spis, hvis du føler sult, der er frugt og boller ved depoterne.

o   Medbring evt. nogle energibarer.

  • Tøj

o   Dit tøjvalg afhænger af flere ting

  • Er din sluttid under 7 timer, er du i gang hele tiden og holder ikke mange pauser. Du kan derfor med fordel vælge få lag tøj med vindstopper yderst. Det vil sige en konkurrencedragt med en vindvest og langt undertøj. Vejret er ikke så afgørende for dit tøjvalg da du har varme hele vejen.
  • Er din sluttid over 7 timer og temperaturen fra 0 minus 10 grader, kan du vælge langt undertøj, skibukser med vindstop, mellemlag på overkroppen, (ved koldere vejr kan et tykkere mellemlag vælges) en skijakke med vindstopper på fronten. Handsker, hue og skoovertræk.
  • Husk briller (sol eller sne)
  • Spærretider

o   Depoterne fungerer også som spærretider, dvs. du skal være forbi depoterne indenfor nogle fastlagte tider ellers bliver du taget ud af løbet. (normalt er spærretiderne ikke et problem, men pas på for megen tid i væskedepoterne)

o   Spærretiderne er:

  • Smågan 11 km - 10.30
  • Mångsbodarna 24 km – 12,15
  • Risberg 35 km - 13.30
  • Evertsberg 48 km - 15.00
  • Oxberg 62 km - 16.30
  • Höksberg 71 km - 17.40
  • Eldris 81 km - 19.00

 

  • Smøring

o   det er muligt at få smurt dine ski ved hvert depot.

Efter løbet

  • Spis og drik så snart du kommer i mål
  • Få et varmt bad og få varmt tøj på så hurtigt som muligt. Når du kommer i mål, skal du aflevere dine ski i målområdet, derefter tager du en bus til den skole, hvor du skal bade (skolevalg går efter dit nummer). Ved skolen er dit skiftetøj, som du afleverede i lastbilen ved start. Husk at pakke lidt penge/kort ned.
  • Bus: Hvis du skal tilbage til Sälen er der busser der kører jævnligt. Du skal købe billet, det kan gøres på nettet eller der hvor bussen holder ( de tager credit card). Bussen tager 1.5 time og stopper ved startområder i Sälen.
  • Restitution: Få hvilet godt de kommende dage, vær god ved dig selv.

 

Lad være med at køre bil efter løbet; det kan blive en dyr fornøjelse. Det svenske politi har adgang til resultatlisten. Hvis de tager dig i at køre bil, så vanker der en stor bøde.

 

Tilmelding til næste år

Der er to måder at tilmelde sig Vasaloppe

  1. www.vasaloppet.se - du være hurtig når tilmeldingen åbner, pladserne var udsolgt under 10 min. i 2013.
  2. www.events4u.dk – her er 600 pladser til medlemmer af en dansk skiklub. Der var udsolgt i august i 2013

 

Venteliste

1. Du kan komme på venteliste på www.vestcup.dk/vasa/vasaliste

 

Öppet spår

Som alternativ til Vasaloppet kan du køre öppet spår. Det er samme distance med væskedepoter som til Vasaloppet, men uden medie, elite og placeringer (resultatliste). Løbet køres søndag og mandag weekenden før Vasaloppet. Man har mulighed for at starte mellem 7.00 0g 8.30, hvilke giver mindre stres og ikke mindst kø på første bakke.

Der er lidt andre spærretider i öppet spår:

Spærretiderne er: Men tjek selv på Vasahjemmesiden

  • Smågan 11 km - 10.30
  • Mångsbodarna 24 km – 12,15
  • Risberg 35 km - 13.45
  • Evertsberg 48 km - 14.30
  • Oxberg 62 km - 16.05
  • Höksberg 71 km - 17.15

 

 

 

 

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