Cycling · Vätternrundan
Training plan for Vätternrundan
Vätternrundan is 315 km around Lake Vättern, starting and finishing in Motala, and for many riders the biggest day on the bike of the year. TriQuest builds a personal training plan for the ride around your week: indoors on the trainer in winter, outdoors when spring comes, with long rides that grow and your fuelling planned all the way around the lake.
What Vätternrundan asks of you
315 km is many hours in the saddle, for most riders longer than any training ride. Endurance decides it: riding steadily and easily for a long time, holding your power when fatigue sets in after 200 km, and eating and drinking all the way. Many start in the evening or at night and ride into the morning.
That is why a good plan for Vätternrundan is mostly easy endurance riding that grows week by week, long rides that get your body used to the time on the bike, and a fuelling plan you have practised, with lighter weeks in between so your body has time to recover.
How your Vätternrundan plan is built
- Add Vätternrundan as your race: road, 315 km. TriQuest plans it as an ultra-distance ride, where endurance matters most.
- Your week decides: which days you can ride, how much time you have each day and which day the long ride goes on.
- The plan is built in phases up to the start, with lighter weeks at regular intervals and a taper so you arrive in Motala rested.
- The long ride grows step by step. In the harder weeks it ends with a part at a higher pace, so you get used to holding your power on tired legs, and the long rides remind you to practise eating and drinking.
- Intervals have targets in watts from your FTP when you have a power meter or smart trainer, otherwise by heart rate.
- Add strength, and it is placed in your week.
Indoors in winter, outdoors in spring
- In the months you choose to train indoors the rides go on the trainer, and outdoors the rest of the year.
- With a smart trainer that supports Bluetooth control, ERG mode holds the target watts through the intervals.
- If you train in ROUVY, your upcoming workouts are sent there, and the ride comes back to the plan.
- With Garmin, your upcoming rides land in the Garmin calendar and on your watch, with your own watts and heart rates.
Fuel all the way around the lake
- Build a fuelling plan for the ride in race nutrition: carbohydrates, fluid and sodium per hour, and the feed stations along the way as parts of the race of their own.
- The carbohydrate target never goes above what you have trained your gut to handle, and the long rides are where you practise.
- Draw your training loops on the map, see the elevation profile and follow the turns on your phone and Apple Watch.
Halvvättern, Tjejvättern and other long rides
Vätternrundan's week also has shorter rides. Halvvättern at 150 km and Tjejvättern at 100 km are planned for their distance, with long rides that suit the race. More big races in Sweden are on Sweden's big races, and Vätternrundan is the bike race of En Svensk Klassiker.
A coach that knows how the week went
- Ask about today's session, the week or your form for Vätternrundan. The coach sees your sessions, your load and the weather, proposes changes and you approve.
- If your back, neck or knees bother you, the coach asks after the ride how it felt, and the plan trains around it.
- It is training advice, not medical advice.
Common questions
Common questions about training for Vätternrundan
When should I start training for Vätternrundan?
TriQuest builds the plan from the day you start until the race, and the phases fit the time there is. The earlier you start, the more time the long rides have to grow.
How long do the long rides get before Vätternrundan?
The long ride grows step by step, week by week, within the time you have given your long-ride day. The plan never rides the full race distance in training; it builds the endurance to carry you all the way on race day.
Can I train indoors in the winter?
Yes. In the months you choose to train indoors the rides go on the trainer, and outdoors the rest of the year. With a smart trainer, ERG mode holds the target watts for you.
Can I train for Halvvättern or Tjejvättern instead?
Yes. Add the race with its distance, 150 or 100 km, and it is planned for that, with long rides that suit the race.
Is TriQuest connected to Vätternrundan?
No. TriQuest is an independent training program and not tied to the race organiser. You register and choose your start group with Vätternrundan.
What does it cost?
During the beta everything is included at no cost.
More about TriQuest
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Build your own screens for every bike, on your phone.
Race nutrition
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