Energy for cross-country skiing
Energy plan for Vasaloppet – before, during and after the race
90 kilometers between Sälen and Mora also require preparation for energy intake. Here you will find help in calculating carbohydrates, combining gels and sports drinks, and planning what to bring with you. The calculation examples cover 4–9 hours.
Build your plan in three steps
- Choose a carbohydrate intake per hour that you have tried during similar training.
- Multiply by your estimated time on the track and plan for the race to take longer.
- Add up everything from sports drinks, gels, food and controls – and distribute the intake over the race.
How much carbohydrates do you need per hour?
During long-term endurance work, carbohydrates during the activity can help maintain performance. Intake of up to 90 grams per hour may be appropriate for long runs, but the level needs to be adjusted to the intensity and what the stomach can handle. At lower intensities, a lower intake may be appropriate.
We use 60, 75 and 90 grams per hour as a calculation example. Choose based on your experiences from long sessions. A finish time of six or nine hours does not alone tell you which intake is right for you.
| Calculation example | Per hour | Per half hour on average |
|---|---|---|
| 60 g/hour | 60g | 30g |
| 75 g/hour | 75g | 37.5g |
| 90 g/hour | 90g | 45g |
Higher carbohydrate intake places greater demands on a proven plan. When intake exceeds approximately 60 grams per hour, products that combine glucose or maltodextrin with fructose can facilitate higher absorption. Read the ingredients list and test the combination in training.
Count on an energy plan for 4–9 hours
The formula is simple: grams of carbohydrates per hour × number of hours = total amount during the race . The table is a calculation, not an individual recommendation.
| Time | 60 g/hour | 75 g/hour | 90 g/hour |
|---|---|---|---|
| 4 hours | 240g | 300g | 360g |
| 5 hours | 300g | 375g | 450g |
| 6 hours | 360g | 450g | 540g |
| 7 hours | 420g | 525g | 630g |
| 8 hours | 480g | 600g | 720g |
| 9 hours | 540g | 675g | 810g |
At six hours and 60 grams per hour, the total is 360 grams. If 120 grams comes from the sports drink you actually drink, that leaves 240 grams from other sources. With gels containing 30 grams of carbohydrates, that equates to eight gels.
The example is for a gel with 30 grams of carbohydrates per pack. Products vary. Check the label and calculate your own combination, including what you plan to take at check-ups.
Combine energy gel and sports drink
When comparing products, consider the carbs per serving. For sports drinks, you also need to know how much powder you are mixing and how much of the bottle you are drinking. Follow the product's mixing instructions.
- Example of 60 grams over one hour: a gel with 30 grams of carbohydrates and the amount of sports drink that provides another 30 grams.
- Example of 90 grams over an hour: two gels with 30 grams of carbohydrates each and a sports drink that provides 30 grams. Use this plan only after you have trained for it.
Water alone does not provide carbohydrates. The carbohydrate content of electrolyte drinks varies, so check the nutrition label even if the drink is marketed for exercise.
Determine your fluid intake based on your needs and then calculate how much energy the drink provides. Avoid drinking extra just to achieve a certain amount of carbohydrates; plan to get some of your energy from other sources if necessary.
Want to understand dosage and different carbohydrate blends? Read our guide to sports drinks .
Before starting: prepare food, breakfast and packing
Carbohydrates in the days and hours before the race will help you start with a good supply of fuel. Plan familiar meals such as rice, pasta, potatoes, bread or porridge. Eat a breakfast that you have tried before long training sessions and that works over time until the start.
Make your packing practical the night before:
- Count the portions and write down how many carbohydrates each portion provides.
- Place the energy so that it is easy to reach with gloves.
- Try opening the packages during exercise at a similar temperature.
- Plan a reserve for longer rides or a lost portion.
Check the current information about inspections and service with the Vasaloppet organizer . What you expect to get along the course needs to match what you are wearing yourself.
During the race: distribute energy and fluid
Follow the plan you have been training for since the beginning of the race. A reminder on your watch can help you remember to eat. Divide your portions so that it is practical and safe to eat and drink on the trail.
Use the controls as part of your plan. If you take a sports drink or food there, it should be counted towards your carbohydrate intake for the hour. The amount served and the amount you consume may differ.
Adapt the drink to the conditions
Thirst, temperature, exertion and your experience from training will help you plan your fluid intake. Drink according to thirst and avoid forcing yourself to drink large amounts. Excessive fluid intake can be dangerous, even when the drink contains electrolytes.
Test how you carry and get the drink with winter clothing and gloves. Plan both access between checks and how you refill.
Train your energy intake before Vasaloppet
Your stomach also needs exercise. Regularly using your planned energy during training can improve tolerance. Start at a level that works for you and try changes over several sessions before the race.
Record what you ate and drank, approximate amounts, the length of the session, and how your stomach felt. Do the next test with one clear change at a time. This will make it easier to see what setup you want to use on race day.
Do you want help putting the plan together?
Based on your expected riding time, what you already use and what has worked on long rides, we are happy to help you compare products and calculate the combination.
After the finish line: fill up and follow up
Plan something to eat and drink after finishing. A meal or snack with both carbohydrates and protein is a practical part of recovery. Continue with regular meals and adjust your fluid intake according to thirst.
Feel free to write down what worked as you remember the race: the energy content, the flavors, the packaging and the placement in the pack. This will give you a better basis for the next long race.
Frequently asked questions about energy for Vasaloppet
How many gels do I need for Vasaloppet?
First, calculate your total carbohydrate intake. Then subtract what you plan to get from drinks and food. Divide the remainder by the carbohydrate intake per gel. At six hours and 60 grams per hour, the total is 360 grams. If the drink provides 120 grams, that leaves eight gels with 30 grams each. Add a reserve beyond your planned consumption.
Is the same energy plan suitable for four and nine hours?
The hourly intake may be the same, but the total amount and logistics are different. Choose your hourly intake based on intensity and what you can tolerate, and then calculate your ride time accordingly. A longer race may also require more variety in taste and consistency to make the plan easy to follow.
Is there enough energy at the controls?
It depends on your planned intake and how much you actually get there. Check the organizer's current supply and plan what you need between the controls. Count in both the energy of the controls and your own products.
Do I have to use caffeine?
You can build an energy plan with caffeine-free products. If you choose caffeine, check the amount from all products together, follow the product's instructions, and use a plan you've already tested.
