When the Cracks Show: Learning from Vätternrundan 2025

At around hour 8 of this year’s Vätternrundan, somewhere past the 200-kilometer mark, my left knee started sending warning signals. Nothing dramatic at first—just a dull ache that slowly grew sharper with every pedal stroke. The final 100 kilometers turned into a mental and physical grind. While fatigue was expected, the knee pain wasn’t.

After some reflection (and recovery), the verdict was clear: I had been consistent with my cycling, dialed in my nutrition, but I had let my strength work slide in the months leading up to the event. That imbalance showed up when it mattered most.

Why Strength Training Matters

For endurance athletes, strength training often feels secondary. But science tells a different story. Consistent resistance training improves cycling economy, enhances fatigue resistance, and reduces injury risk—especially for long-distance events and physically demanding field work.

In my case, it’s not just about performance on the bike. I also need to maintain functional, transferable strength for military readiness—carrying loads, moving fast over rough terrain, and staying resilient under fatigue.

My Two-Part Strength Routine

To balance both endurance and operational demands, I follow a simple but effective two-day split:

Session 1: Foundational Strength & Posterior Chain

• Back Squats – Develops quad and glute strength essential for power production on the bike.
• Dumbbell Shoulder Press – Builds shoulder and core stability for both load-bearing and posture.
• Bench Press – Upper-body pushing strength; useful for general physical preparedness.
• Lat Pulldown – Improves posture and counterbalances pressing movements.
• Single-Leg Romanian Deadlift – Strengthens hamstrings and glutes while enhancing balance and symmetry.

Session 2: Unilateral Work & Functional Stability

• Deadlifts – Posterior chain workhorse; improves full-body tension and lifting mechanics.
• Cable Row (Narrow Grip) – Reinforces scapular stability and upper-back endurance.
• Face Pulls – Supports shoulder health and counters forward cycling posture.
• Bulgarian Split Squats – Enhances unilateral leg strength and core control.
• Incline Dumbbell Press – Targets upper chest and shoulder coordination.

How I Integrate Strength with Endurance Training

The key is consistency without overload. I aim for two strength sessions per week, scheduled based on intensity and recovery needs:

• Off days or easy endurance days: Strength in the afternoon, following a morning endurance ride or short run.
• Never before high-intensity sessions: I avoid strength work before intervals, tests, or long endurance rides.
• Focus on quality over quantity: Each session lasts 45–60 minutes, with controlled reps (8–12 range) and moderate weight.

During peak training phases, I scale volume slightly but keep core lifts in rotation to maintain neuromuscular adaptation. When tapering for an event, I reduce load but continue movement patterns to stay sharp.

Final Thoughts

That knee pain during Vätternrundan was a wake-up call. Endurance might get you to the finish, but strength keeps you moving well the entire way.

This routine has been a practical, sustainable way to stay strong, ride hard, and be prepared for the demands of both the road and the field.