The last few weeks have been all about fine-tuning the engine and dialling in the race plan for Vätternrundan. With the big day right around the corner, here’s a quick recap of the final training block and a deep dive into the fuelling plan that will carry me through 315 kilometers around Lake Vättern.

The Final Training Block

Week of May 26 to June 1

This was essentially the last week of meaningful work before tapering. The focus was still on hitting key sessions while starting to reduce overall load.

• Total duration: 5 hours and 30 minutes
• Distance: 135.8 km
• Key sessions:
  • Endurance ride (1 hour)
  • Sweet spot intervals (1 hour)
  • Long ride (2 hours and 30 minutes)
  • VO2Max efforts (54 minutes)

Body metrics remained fairly stable with an average HRV of 48.1, resting heart rate around 61.6 bpm, and weight at 73.5 kg.

Week of June 2 to June 8

The last “sharpener” week with slightly reduced load, keeping some intensity to stay sharp but avoiding any residual fatigue.

• Total duration: 5 hours and 24 minutes
• Distance: 124.3 km
• Key sessions:
  • Threshold intervals (1 hour and 18 minutes)
  • Tempo ride (1 hour and 6 minutes)
  • Long ride (1 hour and 48 minutes)
  • Shorter easy ride (1 hour and 12 minutes)

HRV dipped a bit toward the end of the week, which is likely just pre-race nerves and normal variation. Weight remained steady at around 73.4 kg.

Nutrition Plan for Vätternrundan

With up to 13 hours in the saddle, the nutrition strategy needs to be rock solid. The approach for race week has been to gradually load up on carbohydrates while maintaining normal protein and fat intake.

Race Week Daily Nutrition

Throughout race week, daily meals are carefully structured to maximize glycogen stores:

• Carbohydrate ramp-up:
  • Monday-Wednesday: ~416-425g carbs/day
  • Thursday: ~450-455g carbs
  • Friday: ~480-485g carbs
• Protein and fats: Adjusted slightly lower as carbs increase to avoid excessive total calories.

Meals include high-carb, easily digestible options: quinoa bowls, pasta salads, rice-based meals, and plenty of fruits like bananas, berries, and rhubarb compote. Hydration is also emphasized with electrolyte-rich fluids.

Race Day Fueling Strategy

The plan is structured to deliver consistent energy and hydration throughout the day:

• Pre-race breakfast (3-4 hours before start):

Originally, the plan was designed for two people, so per person this would translate roughly to:

• Cooked rice (600g)
• 3 bananas
• Honey (30-45g)
• Protein powder
• Oat milk

However, since we have an unusually early start time, I will adjust and simplify my breakfast to something more manageable at that hour:

• Cold-soaked oatmeal prepared the night before
• 1 banana

This should be light enough to digest easily while still providing sufficient carbs to start the day.

• On-bike fueling:

  • 80-90g of carbs per hour
  • 600-800ml fluids per hour
  • 500-700mg sodium per hour
  • Fuel sources: gels every 30 minutes, bars, and drink mix.
  • Caffeine introduced around hour 6 to 8 for a mental boost.

The goal is to avoid large spikes and dips in energy and to stay ahead of hydration needs, especially since warm conditions are forecasted.

About Vätternrundan

Vätternrundan is one of the world’s largest amateur cycling events, covering a full loop around Lake Vättern in Sweden. The course spans 315 kilometers and features a mix of rolling terrain, scenic lakeside views, and stretches of exposed countryside that can be quite challenging depending on the weather. Thousands of riders take part each year, making it not only a personal challenge but also a celebration of the cycling community.

Race Goals and Expectations

Looking ahead to race day, I am optimistic and excited. The weather forecast looks promising, which should make for an enjoyable experience. This year, I’ll be riding together with my father and my wife, sharing both the challenge and the joy of the day.

We are aiming for a finish time of around 13 hours. While the primary goal is to complete the ride feeling strong and steady, sharing this experience with family makes it even more meaningful. Smooth pacing, consistent fueling, and good company should set us up for a successful day around the lake.

Looking Ahead

The work is done. The prep has been as consistent as it could be, given the balancing act of training, work, and life. The last couple of weeks have shown stable fitness, and the nutrition plan is locked in.

One of the key lessons from this preparation has been the importance of flexibility. While the plan serves as a strong foundation, it’s just as critical to adapt based on real-world conditions — like an exceptionally early start — to ensure everything remains practical and effective.

Vätternrundan will be a massive challenge but also a celebration of months of preparation. Now it’s just about executing the plan and enjoying the ride.

I’ll report back after the race with a full debrief!