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So i have just set my new goals for next year (2025). Really felt that i needed a long term goal that can motivate me during the winter when it’s cold and dark here in Sweden. I love running and especially trail running, in the summer and in the winter. Also trail running is super fun to do at night with a head light in the pitch dark forest. 🤩 So the perfect goal is to train for marathon in the Swedish mountains. I haven’t decided yet what races I will attend, but both Sälen and Åre looks awesome. About 1500 alt meters along the 42km of trail running. I have no clue yet what the time cap is, and I need to investigate what race time i should aim for. What I can see as an obstacle right now is that I have never run longer than 24km in one go, usually I run between 8-15km, so I need to slowly extend my runs. Also the altitude will be interesting. I run 750 alt meters two days in a row last time I was in Åre. But that was pretty much straight up in about 45 min. This will be much further going up up up slowly. So just thinking out of the box regarding my training. Extending my runs. Lots of running uphill to get the strength and endurance Running downhill to improve my technique to get faster and safer. Gym sessions to improve my upper body strength, especially core. And legs 🦵 Well this is high level, so I need to make a more detailed workout plan. I also what to go biking 🚴‍♂️ this summer, so need to find a good mix. Any recommendations, or what about your experience's, tell me 😃

UPDATED 2024/04! Please feel free to comment on this, any advice is a good advice! This is the idea… I have a two-week vacation without my family, and I want to spend it riding new routes to places I haven't been before. I aim to travel on gravel routes as much as possible and stay close to nature. I will bring a tent, a sleeping bag, and a small gas stove to make me fully self-sufficient. Yes, it will be a challenge for me, as I'm not used to camping with a tent. But no cheating (e.g., using hotels) this time. I'd rather ride shorter distances and have excellent days on and off the bike than feel obliged to complete a certain distance every day. Rain and bad weather are my biggest concerns. I need to make sure I bring a small, lightweight tent that can withstand heavy rain. How can I stay dry (at least when off the bike) if I have multiple wet days? I also want to try cycling through the night, which is something I haven't done before. I'm curious to see how my body reacts to it. Going alone I had a loose plan to bring a friend, but due to complications I will have to go alone. But hey, I’m looking forward to it! The best thing with going alone is that I can ride in my own pace, take the brakes that I want and throw up the tent wherever/whenever I want to. I hope it will be peace of mind all two weeks! Packing The Packing list is getting more completed, I have estimated some weight and will have to weight all things, but it looks like I’m going with about 13kg of packing. Route planning Okay, so the route is done. I have pinpointed all possible stops where I can get food, take a bath or set up the tent. When traveling by the coastline it’s never too far to all kind of stores. I was thinking about going more inland where its more forest and longer between towns, but my fitness is not where it should be due to challenges in the family the last 6 month So taking the easy road. If something would happen and I need to get home, then the trains go by the coast, so will be painless to just disassemble the bike and take it on the train.

"Planning is good, but life has its own twits” Stage 1- punctures & perfect pace The sun is up, the heat is on, and life is good! I'm riding to meet up with my friends, as we are about to embark on our 1,000 km bike trip from Stockholm, around Lake Värnen, and back again. We start off at McDonald's in Kungens Kurva, riding west at a leisurely talking pace. After about 1 km, we encounter our first puncture, which quickly becomes a second – but we know that a slightly shaky start often leads to a great trip. 😅 As soon as we leave Stockholm, beautiful country roads stretch out before us. Today's goal is to cover 205 km, and we quickly realize that if we want to reach our stop in time for dinner, we need to keep pedaling. By 8 pm, we unwind with a well-deserved beer, eagerly anticipating a delicious meal. After an hour of chatting, we head back to the hotel for a long, restful night's sleep. Stage 2- shortcuts & detours Day two started off very well, with good weather and incredibly nice roads. However, my planned route eventually led us to one of the narrowest highways. We couldn't join the road due to the fast traffic and the complete lack of space to bike on the side of the road. We must have tried all the small roads and single tracks to bypass the highway and reach our smaller road, about 1 km ahead. Unfortunately, fences blocked our way everywhere, and our only option was to walk in the ditch next to the highway. It was certainly an experience to remember! The rest of the day was perfect, featuring a mix of sun and rain. Overall, it was a very pleasant day that concluded with pizza and beer! Stage 3 - rain, lots of rain! Riding 160 km in a day is totally fine. However, when it's raining heavily all day long, you just have to smile and believe that the following day will be better. 😂 We knew we had to travel from point A to point B, as our hotel was booked and waiting for us. I initially thought it would be a bad day, but halfway through, I realized it was actually going well. There was lots of chatting, a perfect pace, and it was quite enjoyable to ride in the rain when you have good company and don't need to rush all the time. A "little" wet, we arrived at the hotel and managed to fill up their bathrooms with our wet, smelly clothes. It was one of those hotels where you share bathrooms, so I can imagine the other guests must have been annoyed with us for hanging our damp clothes everywhere, as they really did smell bad! Despite that minor hiccup, the food was great, and the beds were comfortable, ensuring we slept like babies. Stage 4- torn hamstring, right? On the fourth day out of five, we were just rounding the lower end of Värnen and were on our way back towards Stockholm. The morning started perfectly, with great weather and amazing roads. We passed by a small town where we found the best bakery of the trip so far. Relieved to not be riding in the rain, I didn't realize that the heat was increasing and that I wasn't drinking enough water. I started to feel a slight pain in my left hamstring but ignored it, as we were pretty close to our lunch break. Suddenly, my hamstring stopped working, causing pain like nothing else. I slowly made it to the lunch stop but couldn't walk properly. Unsure of what had happened to my hamstring, I tried to rest for two hours, hydrating and eating. Unfortunately, nothing helped. Since my hamstring didn't feel cramped, we assumed it was injured, and I decided to end my ride and take the train home. Taking a train with a bike in Sweden is usually straightforward, except when you need to go to Stockholm with SJ. First, I had to find different trains traveling up and down in Sweden to get a connecting train to Stockholm. Additionally, I had to disassemble my bike completely – removing the wheels, saddle, handlebars, and everything else. Despite the challenges, I managed to get home late that same day. Unfortunately, I still couldn't walk properly, and the pain was unbearable. Day 5, right decision, but what to learn The next morning, my friend began cycling the last stage back home. I had a long, restful sleep at home, and when I woke up, my hamstring had improved significantly. I could walk, although there was still a slight pain, but overall, it was much better. After two more days, all the pain had disappeared. It must have been a mild cramp that took a few days to recover from. I made the right decision to end my trip and head home, as I wouldn't have been able to ride the following day anyway. So, the lesson learned is to never forget to stay hydrated and eat properly while going on long bike rides. Now it's time to start planning next summer's gravel bike packing tour! 🤩

Drawing from my experience on my road trip last year, I have learned that attention to detail is critical when it comes to planning. It's essential to ensure that the entire planning process is complete and nothing is forgotten. 😅 My planning process includes: Developing a route idea that avoids major roads and highways Adding stops and shops to the plan Reviewing the route and making adjustments where necessary Checking the surface and rerouting as needed Booking hotels Creating a packing list Double-checking everything Embarking on the adventure! I am always open to feedback and suggestions on how to improve this process and plan. Route Travel time based on 18km/h *Fika = Coffee break with something small to eat *1km = 0.62 miles Packing Packing is also an art. You need to pack as slim and light as possible while ensuring that you bring everything you need for a week on the bike. Last time I did this, I created a spreadsheet with all the items I needed, including their weight. Initially, I had about 20kg, but cycling with that much extra weight is challenging. A 4% uphill slope feels like 10%, so it's important to minimize weight. I suggest cutting down on unnecessary items and investing in lightweight gear such as tents and sleeping bags. The Bike Regarding the bike, we will be mainly riding on paved roads. Two of us have racing bikes, so that's what we'll be using. However, I will also bring my Gravel bike, a Canyon Grail CF SL with the hover bar cockpit. On the bike, I will have a bag in the front between the handlebars, one frame bag, a larger saddle bag, and a snacks bag on the handlebars. I plan to keep the saddlebag as small as possible to prevent it from wiggling when standing up and going uphill.

The Goals I had several objectives for the 2023 Vätternrundan training: Firstly, I aimed to solve my heart rushes, as the frequent pulse rushes I experienced last year destroyed my enjoyment. These rushes occurred during training, races, and at the Vätternrundan starting line, thwarting my chances of achieving my goal. While having my bike fitted, I discovered that the back of my body was quite stiff. As a result, one of my objectives was to increase flexibility, which would also help prevent occasional knee pain. I needed to become stronger, particularly in my hips and legs, to attain a higher FTP. • Enjoy the camaraderie with the group I am riding with. Approach training seriously, while acknowledging that life's circumstances may interfere and necessitate plan adjustments. Regarding my heart condition - I underwent two operations and believed my heart had been fixed... Indoor training i the winter The indoor training was a fantastic experience. We had group sessions on Tuesdays and Thursdays using Zwift. Everyone connected via Discord for a variety of workouts, ranging from VO2 Max exercises to races and climbing the Alpe. In addition to these sessions, I completed my own workouts both in the gym and on my bike. By exercising 5-6 days a week and consistently focusing on my flexibility, I became stronger and more limber. My FTP increased from approximately 200 to 245, making me far more competitive among my training partners. One of my proudest accomplishments was completing the Alpe du Zwift challenge in under an hour (54:17), which marked a roughly 10-minute improvement. Following the winter season, I had another bike fitting and discovered that my flexibility had significantly improved. I had progressed from being stiffer than most to falling within the average range. In retrospect, I might have benefited from adding longer workouts on Zwift, covering about 150-200 km. However, that can be incredibly tedious! 😅 Outdoor training The outdoor training began as soon as the snow melted at the start of April. Initially, only about 10 people signed up for the Sub 9:45 group, and we hoped for more participants. As expected when integrating new riders into a group, varying skill levels led to jerkiness, wide lines, lots of air interjecting the lines, and an accordion effect. However, from our experience the previous year, we realized that communication is crucial. We encouraged riders to give feedback on the slightest issue to the person in front of them, and to address any problems promptly or pause the session to discuss them. After just two or three training sessions, our group improved significantly in terms of riding smoothly, and we only needed to fine-tune our performance thereafter. As the training continued every Tuesday, more people joined the group. Fortunately, adding one or two people to an already cohesive group was not a problem, as the newcomers quickly adapted to the flow. Towards the end, more people joined, but unfortunately, we also lost one or two participants along the way. By the time we had our final session, we had 15 people in the group. As for myself, I took on the role of the primary coach. It was enjoyable and rewarding when everything went well, but it also meant that I was responsible for providing feedback, shouting instructions, and judging performance. Occasionally, I felt like an irritated grandfather, compelled to use my angry voice to maintain order. For now, I am relieved that the training sessions have concluded, and I hope someone else will take on the coaching role in the future. Test race To evaluate our group's progress, we planned to participate in a shorter race called Trosa- Trampen. This 85km race took place on smaller roads and featured a considerable number of uphill and downhill sections. Our goal was to maintain an average speed of 35km/h during the race, which was 2km/h faster than what we needed for the Vätternrundan event. Throughout the race, everyone exerted themselves, and our cycling was seamless. We swiftly traversed the course, but unfortunately, we lost one participant due to bike issues. However, apart from that, all riders crossed the finish line simultaneously. To our satisfaction, we managed to achieve an average speed of 36km/h - an impressive feat for our group! The revenge On Thursday, two days before the Vätternrundan, we headed to Motala, where we had rented a house for the ten of us. We did some shopping and settled down on the sofa to watch the Jumbo Visma series on Netflix. On Friday, we went to the event area to pick up some last-minute gadgets and starting numbers. We made sure to drink plenty since the race day was expected to be hot. That afternoon, the whole group joined us, and we met at the house for a group dinner and last-minute coaching session. We were ready! At 4:30 am, we prepared for the race start, with everyone bustling around the house eating, using the bathroom, and getting drinks and bikes ready. We met up at the starting line at 5:45 am, where we took a nice group photo. Our race began at 6:08 am, and we were fortunate enough to stay behind a faster group for most of the way to Jönköping, with the wind at our backs. When we reached the west coast of Vättern, we faced headwinds. As we were overtaking some people, one of my teammates lost control of their bike and fell right in front of me, sliding on the tarmac. Fortunately, I managed to ride over their bike, and the riders behind me were able to stop. We made sure our friend was okay and continued the race as he waited for medical assistance. Most of the group had already gone ahead to the next water and rest stop. On our way there, we rode too hard, and I ended up straining my legs on that 6 km stretch. We continued, but I could not recover, and after about 200 km, I had to slow down and let the group ride ahead due to my aching legs. Thankfully, I regrouped with a few teammates who had also slowed down. As we continued, I experienced a heart rush (13BPM over my max pulse), forcing us to stop for 30 minutes until my pulse returned to normal. Despite this setback, we continued the race and rejoined another teammate who had experienced a double puncture earlier. The last 30-40 km went quickly as we pushed ourselves, maintaining a speed over 35 km/h all the way to the finish line. We completed the race in 11 hours and 14 minutes, a good time considering our unplanned break and coffee stop. I am satisfied with my performance and feel that I don't need to race again to prove I can finish it in under 10 hours. If I were to participate again, I would likely ride hard between stops and enjoy longer breaks in between.

After contracting COVID-19, I began experiencing issues with my heart racing intermittently. This usually occurred when my pulse had increased and was on its way down, causing my BPM to spike to 180-200 and persist for about 20 minutes. If I didn't stop what I was doing, it could continue indefinitely, which was not a good thing. Typically, I experienced this once every day during my workouts. In September 2022, I underwent my first heart ablation. However, it turned out that it didn't provide complete relief. I still experienced the racing sensation, but it lasted only about a minute. In February 2023, I underwent my second operation, and finally, I was cured. Occasionally, I can still feel my heart accelerate for a second, but I no longer have this issue. This means that in 2023, I will have my revenge on Vätternrundan and other races! 👊

This took place last August when we were in Åre, Sweden for a work trip, and I decided to participate in a mountain trail run. Our guide was a remarkable woman who resided in Åre and happened to be the only female in Sweden who had conquered all the highest peaks in a single year. She was truly impressive! As soon as we ventured beyond the village and ascended into the mountains, I became captivated. The experience of ascending on the trails, continuously climbing higher and higher, was absolutely enchanting. The incline grew steeper, and the presence of rocks intensified. Upon reaching the summit at an altitude of 700 meters, the view was breathtaking, and my self-confidence soared. Descending was an even more magical experience. On the mountain's backside, intricate single-track trails presented themselves, featuring rapid strides and unwavering focus ahead. Leaning forward to increase speed, it was an exhilarating sensation. Regrettably, I failed to capture a photograph of that moment. The following day, I engaged in mountain biking, which was also enjoyable, but nothing compared to the sheer greatness of running. To my surprise, a colleague approached me after our conference that same day and asked, "Hey, would you like to run up the mountain with me?" Can you guess what my response was? 😜

I was on vacation in Florida, sitting in the sun and wondering what I should do when I returned home and had a week to myself. I had been watching Ultra riding on GCN+ and really liked the idea of it. Not necessarily cycling races day and night, but longer rides, living in a tent, being self-supported. Planning the route I began planning a route that would take me from Stockholm along the coast to Oskarshamn and then inland through some smaller villages before returning to Stockholm (route on the page). The route was 850km long with an elevation of 6800m, so relatively flat. My plan was to complete it in 5 days. Although I had only read about how to plan a longer ride, I started looking for places to eat, get water, and find other necessities along the way. I estimated the time it would take me to cover certain distances, assuming an average riding speed of 25km/h. I noted the starting and ending points for each day and the stops in between. I double-checked the route to ensure it was paved since I would be using my racer. Once I felt everything was meticulously planned, I moved on to considering the gear I would need to bring. Packing Knowing I needed to travel light, I opted for a smaller tent, a compact sleeping bag, and some bags attached to my bike. I figured I wouldn't need a kitchen setup as towns, stores, and restaurants are readily available in Sweden, making it easy to find food along the way. I made a conscious effort to minimize everything. Overall, my packing amounted to 12kg, divided among a larger saddle bag with a smaller bag on top, a bag in the front, and another on the frame. Additionally, I carried a small bag for food. Over packed!!! 😂 Riding At the end of July, I embarked on my adventure, with a week of sunny weather ahead. The first day was one of the longest, covering 220km. If I recall correctly, my average speed ended up being 22km/h instead of the planned 25km/h. The reason for this discrepancy was that I greatly underestimated how challenging it would be to ride uphill slopes with an extra 12kg of weight. Every small incline felt like a 15% climb, and I pushed myself too hard. When I finally arrived at the camping area, I was completely exhausted. After taking a bath in the sea and grabbing a bite to eat, I received a call informing me that my bag, delayed from the US, could not be delivered. I had to wait on the phone until 2 am to resolve the issue. By the time I fell asleep, it was 3 am, and my alarm went off at 8 am. Waking up that morning was agonizing—I had no energy left. Despite my fatigue, I managed to pack my belongings and hit the road. After about 30km, I was so tired that I made a split-second decision to shed some weight. I sent my tent and sleeping bag back home by mail and booked hotels for the remaining days. I continued riding south, albeit at a slower pace than expected, with only a few stops. Strangely, I felt stressed and couldn't take the time to rest properly during the days. Perhaps it was because I was alone and had no one to converse with. I realized that I had been riding against the wind for two days straight. When I arrived in Västervik, I checked into a hotel and slept soundly. The following day, which also happened to be my birthday, I was still quite worn out. I decided that I needed a shorter day without headwinds. So, I adjusted my route and headed back inland to Åtvidaberg, where I had booked a nice hotel with a good restaurant. I had some time to enjoy a beer and a delicious dinner before going to sleep. The next day, I made another decision—to ride back home. It was about 220km to get back, so I mailed all my belongings except for a few extra items and set off. I think I maintained an average speed of 28km/h that day and made it back home in time for dinner. A few days later, I realized that I had enjoyed the experience more than I had initially thought and that I wanted to do it again. What did I learn? Saddlebags are cumbersome when they are too long, big, and heavy, especially when standing on the bike and riding uphill. The saddlebag tends to sway around. Estimate a slower average speed and feel satisfied if you finish the day earlier than expected. Triple-check your planning. I missed some aspects of my planning on the way back home, which I only realized after the second day. I had to improvise to find food and drinks. A snack bag on the handlebar is fantastic. I used a small bag that climbers use for limestone. It easily held half a baguette, Snickers bars, and more. It was convenient to grab things from, and it could be closed in case of rain. If you're bringing a tent and sleeping bag, opt for ultralight versions. Extra weight makes cycling much more challenging. Carrying 12kg is not ideal for maintaining an average speed of 25km/h in a day. Consider bringing a friend or two as it can get a bit lonely. Next time, make sure to plan everything more effectively! 😉

So first of all, Vätternrundan is a Swedish cycling race that spans 315km around the second largest lake in Sweden, called Vättern. Thousands of participants take part every year, with some completing it in 16-17 hours and others taking between 7-10 hours, depending on their fitness level and the group they ride with. 2022 was supposed to be my first year participating in the race. We were a group of 22 riders aiming to complete it in under 10 hours. How the idea started As always with me, it's all or nothing. So, I decided that I wanted to lead a group that would ride Vätternrundan like a well-oiled machine. I asked around in my cycling club and discovered that there were quite a few people who wanted to join. Without any experience on how to accomplish this, I began the planning process with the help of a few others who were also newbies at this. 😊 Training If I may say so, the training leading up to the race was probably the best part of the adventure. Getting to know new people, having fun during focused workouts, going on longer rides with the group, enjoying fika (Swedish coffee break) and pizza—these social activities brought us closer together. Our training would start as soon as the snow had melted in Stockholm. On March 22nd, we had our first outdoor training session. It was pitch dark and just above freezing. Only 2 out of 14 riders showed up, with many blaming the slippery conditions outside. 😅 Well, it wasn't slippery, and the training turned into more of a casual group ride. The next day, it started snowing, and the snow didn't disappear for another month. Finally, when we could hit the road again, the group gathered. We had decided to ride in a "Belgian chain" formation (two lines rotating slowly all the time), but none of us who initiated this had much experience with it, and we had no idea how to maintain a smooth rotation. We had a few training sessions where everyone suggested different methods to improve our group dynamics, but nothing seemed to work. We turned to the club's more senior riders for help. Along with their guidance, we welcomed some new members, bringing our group to a total of 22 riders. This made all the difference. Having experienced individuals to coach and teach us techniques, as well as provide feedback to each other, helped us transform into a cohesive unit within a few training sessions. Short about my heart palpitations To understand my story in this context, you need to know that after contracting Covid, I developed issues with occasional rapid heart rate. Most often, it occurred when my pulse was returning to normal after exercise, causing my heart rate to spike to 180-200 beats per minute and last for about 20 minutes. If I didn't stop what I was doing, it could continue indefinitely, which was not ideal. I would typically experience this once every day during workouts. I have another post about this that you can read here. Test race About a month before Vätternrundan, we participated in a test race to prove to ourselves that we could ride like "pros" in an actual race. The race was only 50km long. Everyone was strong, and our group, known as the "blue train," started off at a fast pace. Everything was going well until we reached the 28km mark, and my heart started racing. I had to stop and let the rest of the group continue the race as we had agreed. So, for me, I ended up riding the rest of the way solo. It wasn't fun at all! But as for the group, they all managed to reach the finish line together. After that race, our training continued, and we improved until it was time for the Vätternrundan race day! Race weekend We had rented a house in Motala, right by Vättern. Everyone gathered there, and we went to the race area to pick up our number plates. Everyone was enthusiastic and ready for the race the following morning. We made some last-minute bike fixes and had lots of discussions about the race day and what drinks and food to bring along the way. We ended the day with a group dinner before going to sleep. As for myself, I was feeling strong. I had a week of rest before the race and had prepared everything carefully. On the race morning, we took our bikes down to the start line. Everyone was on edge but super happy, and the energy was high! We lined up at the starting line, and as one of the leaders, I was in the front. Seconds before the start, I could feel the adrenaline pumping, and my heart rate rising. I told my friend next to me, "Ooo, now I have a pulse. This will be so fun!" 😃 I turned on my cycling computer and looked at my heart rate, which was 180 bpm! 😱 What happened was that I experienced a sudden rush on the start line, three seconds before the start, without even breaking a sweat. My only option was to ride until the motorbike signaled us to go, and then I would stop. I could see the group ride away from me after only 1 km of the 315-km race. I was standing there alone, watching more people starting and passing me. It took about 10 minutes before my pulse went down again. I thought I could ride hard and perhaps catch up to one of our club's slower groups and then ride with them. I pedaled on, going fast and feeling super strong. I managed to catch up with the other group in no time. Just as I greeted them, another fast group approached from behind. I decided to follow them and stay behind. I followed them until Jönköping when my knee completely froze up. It happened on the inner side of the knee, where I had never experienced any issues before. It locked up, and I couldn't continue. I took the bus back to the starting area, returned to the house, and dropped off my bike. Then I went down to the finish area, found some food, and enjoyed a good beer in the sun. Then I had to wait and wait and wait, and finally, most of the gro up came in on time and achieved a sub 10-hour finish. 💪 This was my first Vätternrundan. In 2023, it's time for revenge!