How to skate a 10k…and also half a 10k

by Nils van der Poel“It seems that all true things must change and only that which changes remains true”-

Carl Ljung

This document was possible thanks to all the people who taught me this and put me on the proper
path. I thank you from the bottom of my heart for this journey.

BackgroundA friend of mine thinks that my success is mostly based on me being a talent. That thetraining plan that devoured me wouldn’t give anyone else the same results. Perhaps he’s
right, perhaps he’s not. I actually think that he is a little right and a little wrong. I like to thinkthat I earned my success. I also wish for the sport to keep developing and for my records tobe broken. I will not be the one to break 6.00,00 nor 12.30,00, but maybe someone else will.
For those who might want to, I wrote this document. It's basically a summary of how I trained
from May 2019 to February 2022.
As I came back to my speed skating oriented training in May 2019 I had just left the army. I
was like any other serving private at the moment. I was decent in the gym squatting 125kg, I
could run 10km in 40 minutes and I did plenty of core training. That changed as I once more
turned my attention towards the ice rink. Instead of training to stay healthy, fit or athletic, I
started training to become a speed skater. That’s a vital difference.
This program was constructed for me, an elite and adult full time speed skater. It is not
something juniors should attend with. In my opinion, juniors should practice a great variety ofsports and exercises, focusing on enjoyment, development of character, strength, speed,
cardio, mobility, balance and technique. However, as I endured this program I already knew
how to skate and I had a good base of strength training, not only from my army training but
also from my teenage years. Due to my past I was able to withstand a decent amount oftraining to begin with. I must emphasize that copying my program is not possible for mostathletes straight away. If you would like to try something similar it will be necessary to ease
into it and increase the training load carefully and wisely, but also rapidly. Do not forget tostick to the Limit. If you do, I am confident that you will be able to perform the same programas I did and perhaps exceed my results.
During my last two seasons I regularly skated 240 laps of 30,0 weekly, alone and with lanechange. I believe that I am the only skater ever to be able to do that continuously. I was notborn this way, I worked for it. From May 2019 up until August 2020 I abstained fromcompetitions on ice and instead aim my powers at developing a strong aerobic base thatenabled me to, later on, perform more high intensity work than ever before. The physicalability that enabled my success was a very strong aerobic base.

General training idea
The common way to approach the sport seems to me to be to acquire some certain abilities(i.e. maximum strength, VO2max, threshold, technique, mobility, core stability etc.) and as
the competition approaches you put all these abilities together, like a puzzle, and so you
build the perfect speed skater. To some extent I approached the sport in a similar way, but I
believed that the puzzle only had two pieces. (1) Competition speed capacity and (2) aerobic
capacity.
Instead the main idea of my training program was that you will become good at whatever it isthat you train. The idea was that whoever skated the most laps of 30,0 during the last threemonths prior to the competition would win the 10k. My preseason (reaching up to 3 months
prior to the prioritized competition) basically had two aims: (1) build the capacity to be able toskate a lap of 30,0 and (2) build a good recovery so that I could skate a 30,0 as often as
possible. Since skating a lap of 30,0 is not so hard for a world cup speed skater, I mainly
focused on building a strong recovery.
Some pro athletes say that, since they are professionals and can train as much as they like,they might as well add some weight training, and some stretching, and some core, and sometechnical sessions, and some training competitions, and some coordination sessions… Alltraining sessions are performed at the expense of other, more efficient, training sessions, orat the expense of recovery after these sessions. My point isn’t that stretching is useless. If
you need to stretch then go ahead and bend over. But do not fool yourself; do not drop hours
from the essential sessions in order to perform something that sounds cool or is easy. Yeah,
the gym is warm and nice, mirrors everywhere so that you can see your pretty face andattractive muscles. But you're more likely 50 watts of the required bike threshold to make it
below 12.00,00, than you are 50kg in squats from it. I completely cut what I thought were thesub-optimal sessions in order to increase the optimal ones. But, as I’m looking back upon it
all, 5 minutes of core and stretching weekly would have been a smart way of staying clear of
injury. Those “prehab” sessions I believe should be approached with an attitude of “how littleof this is enough?” in order not to get injured nor steal time and effort from the essential
sessions. During winter I skated a lot more competition speed laps than any other long
distance speed skater, but I did a lot less of any other high intensity training than all theothers.

The 5-2 day training program
I almost always trained after a 5-2 day training program. Training for five days and thenresting for two days. My rest days were usually during weekends. In that way I could spend
the weekends doing fun stuff with my friends. Usually I did not train at all during rest days. I
rested both my mind and my body. However, if my friends wanted to go alpine skiing or go
for a hike, I would join them. But I didn’t perform any intended active recovery. I tried to live anormal life.
The 5-2 day training program has lots of benefits. I was never more than 5 days from twoconsecutive rest days, which was a nice mental relief. I could live like a normal person withworkdays and weekends. And if for some reason I wouldn’t get to bed before 4 p.m. Friday
night I’d still have two nights to recover before Monday morning. Also, as I trained a lot I
became more and more addicted to the hormones of training, so when Sunday eveningapproached I started longing for my Monday session (which was usually a 7h bike ride andnot something I was longing for on any other day of the week). But the upside to the 5-2 inthe long run was not only psychological. As I rested for two days my body would get a reset.
On Monday-sessions I would always be well rested and ready for another hard five days.
And if I weren’t well rested, if my pulse was not responding as usual or if my legs felt heavier
than they usually did on a Monday-session, I would take notice early. I would know thatsomething was abnormal before it became a real issue and I would throw in some extra restdays and avoid a negative trend. As the week proceeded I would also know how much I
could push it on a Tuesday, Wednesday… and so on to still stick close to, but still on theright side of, the Limit. Thanks to consecutive use of the 5-2 model I knew how tired I couldbe, how sadly my pulse could respond, how low my lactate response could be and how
much my watt numbers on the bike could drop on a Wednesday session, but still make meable to make it to Friday in a decent manner. In short: the 5-2 made it very easy to manage
the training load.
Though the 5-2 has one big challenge: 48 hours of no training weekly. For some it’s adream, for some it’s a nightmare. It’s especially hard during training camps where one justwants to train. But I stuck to my rest days and learned to enjoy them. A lot of athletes are notused to having all this sparetime and, to get accustomed to it, a hobby and some friends areneeded. I spent a lot of time figuring out what I wanted to do with all this time and it reallypushed me out of my comfort zone. Creating meaning and value in life outside of the speed
skating oval helped me get through tough training periods. When the training wasn’t goinggreat, perhaps something else in life did and that cheered me up. Later on, when I became
more successful and there was a media hype around me, the normal part of my life helped
me keep myself grounded. I knew who I was and I was not just a speed skater. Today I’mvery happy for all the friends I’ve made on all of those two rest days. Most of these friends
are not speed skaters and to me they shed light upon my life from a new perspective. For
that I am very thankful. I believe that it was the value I created outside of the sport, and not
the success within it, that made it worthwhile to live in this manner; to face the horrific factthat only one of us will win the competition and all the others will lose; that injury or sickness
can sabotage four years of work. It was not my success that justified my sacrifices, it was myfriends, and I owed it to them to try to live up to my full potential.
It was not an easy thing to all of a sudden start living like a normal person. It was a challenge
for me to discover that without my sport I did not have many friends or much meaning in life.
For this reason I did not rest and did not explore myself as a teenager. Instead I identified
fully with the sport and its culture (and no matter how corrupt the culture became I stood byit, because I saw no other way of living). In this way I became very dependent on mysporting success and not so comfortable with the possibility of failure as it would not justify
my sacrifices. Creating value outside of the ice rink decreased the value of the sport in mylife (as a teenager the sport meant everything to me, which I do not believe is a good thing),
and initially my ambitions within it. I was very distracted by the multifaceted lifestyle of mineup until the 2018 OG. But, as it became clear to me why and how I wanted to skate, I
learned to handle the distractions, I learnt to apply discipline and it made me free. Afterlearning how to master discipline, the meaning I created in my life, outside of my sport, nolonger distracted me, instead it made me comfortable with the idea of losing, and so speed
skating became much more relaxed and a lot more fun. There was no longer anything tofear. In the long term, the meaning I created apart from my sport made me like my sportmore, because suddenly it enriched my life rather than limiting it. It also made me moredetermined to work hard, because training was not my last resort, it was my voluntary choice
endured at my own conditions.

Four different seasons
My yearly training program was divided into three different seasons. First the Aerobic
season, secondly Threshold season, thirdly Specific season and lastly Aerobic season 2.0.
My coach and I applied the 5-2 to all of them. The better I performed my Aerobic season, thebetter prepared I was to perform high volume of high intensity in the later training periods.
“With great aerobic power comes a great anaerobic responsibility” (I twisted the Uncle Ben
quote a little, it basically means that the stronger I got aerobically the more high intenseintervals I was able to perform. That was both satisfying and exhausting at the same time.)
It was crucial to ease into each of the different training seasons. I didn’t snap into the
Aerobic Season going to 33 hours a week in no time. It took a few months to get there.
Likewise the Threshold season was preceded by a couple of weeks with some easierthreshold sets squeezed into the end of the Aerobic season. The same idea was applied as I
went into the Specific season. I called those sessions “Habitation sessions” as I logged
them.

Aerobic Season (where more is more)
Aerobic Season started as soon as the speed skating season ended and lasted up until theend of July. This season had one aim: Get. Aerobically. Fit. The 10 000m is partly an aerobic
event, but I would also need the aerobic capacity in order to recover faster, so that I could
train more in the coming training periods. The stronger I got aerobically, the more anaerobic
sessions I could do later on. I purified the aerobic season. I only trained aerobically, but indifferent training forms that would engage my legs, i.e. biking, x-country skiing, running andski mountaineering. I believed it was not to be efficient to do high intensity work all year
around.
My target developed during the summer of 2021 to reach 33h of cycling weekly. I would aim
to do three 7h bike rides and two 6h rides. If I would’ve been able to run, which I wasn’t due
to injury, I would have lowered the hours a little and settled for 25h weekly (or approx. 30h if
I would’ve combined running and cycling).
Reaching these kinds of hours was harder mentally than physically. As long as I increased
the training dose in a reasonable manner my body would comply. But I had to learn many
tricks to get through the mental process of endeavoring the hours. I started off by asking
myself “What am I willing to do voluntarily?” and then I started negotiating myself for more
hours on top of that. I had to negotiate, or rather bribe myself, a lot. Doing some hours
before breakfast made the day pass by smoother, pausing the session for a proper lunch
was a must and candy was a successful way of convincing myself to keep going for anotherhour. Switching activity halfway was also a good trick to ease the mind a little. Sometimes it
was fun, sometimes it wasn’t. Sometimes it rained, sometimes it didn’t, but I always did what
I set out to do. I held myself responsible for staying motivated (by figuring out what made it
fun and what made it not, and then doing more of the fun part) and for keeping on working
hard. During the Aerobic season I planned for some endurance challenges. It could be a

100km run, a 5 day running stage race of 280 km or a 600 km bike ride. The main purposeof this was to inspire myself to train more, gather more hours, but also to get some cool
experiences out of my career. Afterall I didn’t get to decide whether or not I would win theolympics. But I did decide if I wanted to complete a 100 miles ultra run or not. I simply tried
to get the most out of my career. I've only ever cried after my own sporting event once, andthat was tears of joy as I completed my 100 mile run. Creating more meaning within training
not only made me stronger, but also happier and more motivated. Though I learnt not tocomplete these challenging races too close to the speed skating season. I often got someminor injuries during them or approached overtraining after them. The long pre-season of
2019-2021 was really nice in this aspect since I could take on bigger risks when competitionseason was far away.
I held myself to a high standard and I rewarded myself properly and often. When I failed I
forgave myself and tried my best not to fail again. I never felt sorry for myself, no matter thehour, wind, rain or temperature. I volunteered to do this. I wanted it because it was hard andthroughout the training sessions I tried to keep that in mind. I questioned my decision to be a
speed skater a lot, but I didn’t question it when I was suffering, then I only got through it. I left
the questioning for rest days.
I didn’t force myself to any intensity during the Aerobic season. If I was longing for an interval
set I sometimes went for a little threshold during the Aerobic season, but usually I would justclock the hours. As I was biking I usually kept around 250W (when I started training in may
2019 I was doing 200W on my bike rides), sometimes I was feeling hot and went harder. But
250W for 6-7 hours was usually a challenge good enough. The nice thing about only doing
aerobic work was that I had no sessions I needed to be fresh for, so I could push even the
aerobic sessions when I felt like it during the Aerobic season. I think that during this season I
could’ve added some other sessions without having to drop the hours. Perhaps I could’ve
started my Mondays with just a few sprints and that would’ve increased my ability as anallround speed skater substantially. But my pelvis injury prevented me from this course ofaction.
During this season I ate a lot, probably around 7000 kcal per day. I gained about fivekilograms during summer to stay on the safe side when it came to preventing injury. I tried toeat a lot of fats so that my energy flow during the day would be more even. As my ability touse fat as an energy source would increase, my lows during the long rides wouldn’t be as
low. Downing 7000 kcal per day is a challenge. My dental health was shit during this period
from all the eating and I wish I would’ve addressed that issue earlier on in my career.
Brushing my teeth three times a day was the way to go, but I realized this way too late.
However, to down all the calories I was drinking whip cream during sessions, anotherrecurring routine was to eat potato chips after dinner until I went to bed. Aerobic season isfood season and I tried to enjoy that, but usually I was experiencing a food coma and hunger
at the same time. It’s quite a weird feeling.
Aerobic season was laid back season. I trained the most volume, but since the pace of thesessions was only of moderate importance I lived more freely outside of training (to theextent that I had energy for). I.e. If I wanted to go for a trip with my friends Thursday-Sunday
I would squeeze in 30 hours of training Monday-Wednesday and then have four days of no
training. This was not possible during the other seasons.

Example week during the Aerobic season

Mon
Tue
Wed
Thu
Fr
Sat
Sun

7h biking at 260W
6h biking 250W
2h x-country skiing + 4h biking at 250W
7h biking at 265W
6h biking at 240W
Resting
Resting

Threshold season
I started the threshold season in August and it lasted approximately 10 weeks. I dropped thehours to 25 hours weekly and tried to do as many of those hours on threshold as possible. It
was important not to start off too hard so I always made a smooth transition from only going
aerobic to reaching high levels of weekly threshold hours. I started the Threshold season
with sessions like 6x8 minutes a few times a week and increased the load as rapidly as
possible, reaching 8 hours weekly with sessions like 4x30 minutes and 6x15 minutes. I tried
to do more than 8 hours a week a few times, but it always backfired. I usually went a little
under 4mmol/l in order to increase the total threshold volume. I do believe that going 4mmol/l
instead and lowering the hours just a tiny bit might have been just as, or perhaps even more,
effective. I did my threshold hours on the bike because of its similarity to speed skating andfor its easy measuring in Watts. Being able to clearly see the development over a time
period was very motivating, but also necessary in order to manage training load.
I didn’t give it my all early on in the week, instead I wanted to last up until Friday. But, inorder to know how hard was too hard, of course, I had to test the Limit a few times, just to be
sure I wasn’t too far from it. My aim for these threshold sets was somewhere 390-420W on
the bike. If I wasn’t able to keep my normalt watt numbers, i.e. if my power dropped morethan 3 % from what it normally was about I would consider aborting the session and taking
two days of rest. I trained so hard that I was comfortable with giving rest to my body when it
asked for it. In order to help myself to keep my watt numbers throughout the week I
shortened the timeframe of each threshold set with every day that passed . I also lowered
the intensity on my aerobic hours to approximately 220W so that I would have more energy
to spend on the threshold.
Example week during the Threshold season
Mon 5h biking (5min 200W, 6min 260W, 4x30min 401W with 5min rest, 2,5h 220W)Tue
5h biking (5min 200W, 6min 260W, 5x20min 405W with 4min rest, 3h 220W)
Wed 5h biking (5min 200W, 6min 260W, 6x15min 408W with 4min rest, 3h 220W)Thu
5h biking (5min 200W, 6min 260W, 4x20min 405W with 4min rest, 3h 220W)
Fr
5h biking (5min 200W, 6min 260W, 9x10min 406W with 3min rest, 2,5h 220W)
Sat
Resting
Sun RestingSpecific season
Specific season started about three weeks prior to the first world cup. I eased into it at theend of Threshold season by doing a few easy ice sessions in the last two weeks ofThreshold season. But as soon as the Specific season started I changed focus to doing lapsat competition speed on the ice. I now completely subsided from the threshold training inorder to free up energy to spend on skating laps on the ice. I never skated slower thancompetition speed due to two reasons. Firstly (1) I consider technique to be altered to a
specific speed. So as I was skating at a slower speed I contaminated my competition speed
technique. Secondly (2) I didn’t want to wear out, or tire, my legs by skating slowly as thenumber of competition speed-laps I could perform weekly would decrease if I wasted myenergy by also going slow on the ice. Instead, in order not to drop my aerobic capacity too
low during the Specific season, I biked or ran after my ice sessions (dropping my watt
numbers even lower than in the Threshold season, now down to approximately 200-220W). I
would always do the Ice sessions before the bike ride, in order to be fresh for the ice work.
The aerobic session after was usually 2,5-3 hours of biking or 1,5-2 hours of running.
Specifik Season was also the weight losing season. I went from 85kg in Oktober down to 80
kg when January began. I made sure to eat more when I was training more, and less when I
was training less. I didn't hurry too much to lose the weight though, the first WC block I was
weighing in at 82-83kg. It was crucial for me to be energized whilst training, especially during
the high intensity sessions. So a slow and steady weight loss was the way to go. I weighedin every morning from October till February and wrote down the results. I was never stressed
about my weight since I had such good control over it during winter and got to enjoysuperfluous amounts of food during summer.
I had two different ice sessions. One was aiming to increase my 10 000m and the other one
my 5 000m. I mainly performed the 10 000m-session since it accumulated more “time under
tension”. I always did the same warm-up on my bike and I used the same warm-up for mycompetitions. I never did any warm-up on the ice prior to training nor competition, since it’s
hard to perform an ice warm-up properly during competitions. Instead I learnt to skate
without any ice warm-up. The bike warm-up was always performed wearing my speed suit toshorten the time frame between warm-up and the first set on ice. If the time between warmup and first set was too long my heart rate would not respond properly during the first set on
ice.
Unfortunately my pelvis injury impeded me from performing starts at practice. However, I
believe it is wise to start the first set of every session from a standing still, competition-likestart.
I usually dedicated full weeks either to the 10k or the 5k session. In 5k weeks I believed it tobe wise to drop the aerobic hours a little (maybe 25% less compared to a 10k week) to stayenergized enough to put down truly fast laps on the ice.
The warm-up:

5 min 200W
6 min 260W
3x30” 400W with 30” rest

2 min 400W
→ rush to the ice (8 min until start of the first set)
The 10k session:

Bike warm-up
3x8 laps at 30,0” with 2 laps rest (1min 20 sec rest)
30 min rest
(I usually got on the bike and did some easy stretching during this pause, butright before I left the bike for my next set on the ice I did 45 seconds ofthreshold so that I would be warm and ready for the coming set.)
3x8 laps at 30,0” with 2 laps rest (1min 20 sec rest)
The 5k session:

Bike warm-up
3x4 laps at 29,0” with 2 laps rest (1min 20 sec rest)
10 min rest
3x4 laps at 29,0” with 2 laps rest (1min 20 sec rest)
30 min rest
(I usually got on the bike and did some easy stretching during this pause, butright before I left the bike for my next set on the ice I did 45 seconds ofthreshold so that I would be warm and ready for the coming set.)
3x4 laps at 29,0” with 2 laps rest (1min 20 sec rest)
Thanks to a successful Aerobic season and Threshold season, I was able to perform thesesessions five days in a row (of course easing into it in the beginning of the Specific season)
without dropping the average lap time too much throughout the week (keeping it within 0,3
seconds/lap AVG/session). Once again, if my output dropped too much I would abort mysession and have extra rest days instead.
Example week during the Specific season

Mon
Tue
Wed
Thu
Fr
Sat
Sun

10k session + 2,5h biking at 210W
10k session + 2,5h biking at 210W
10k session + 2,5h biking at 210W
10k session + 3h biking at 210W
10k session + 3h biking at 210W
Resting
Resting

Overreach and tapering
The overreach seeks to stress the body more than a normal training period in order to force
it to produce more stress hormones. Followed by a rest period (tapering) the body will
recover and the hormones will, in the short term, increase the performance. This issometimes called “super compensation”.
As I went for more important competitions, my tapering was usually 6-12 days. The
overreach was always different due to travel circumstances and I played around withdifferent tactics here as well. I always tried to overreach prior to important championships.
But I only tried to do it prior to championships and not world cups etc.. I chose to do it thisway because short term physical top shape is achieved at the expense of long term physicaldevelopment, since the overreach and tapering requires a drop in training hours.
Prior to the start of the overreach I made sure to be fully recovered and ready for the hassle
ahead. As it started I dropped the aerobic training hours even more. Also I usually dropped
the 5-2 and instead, perhaps over a 12 days period, I performed as many high intensity setson the ice as possible. Important variables to take notice of were lap times, lactate, heart
rate and general feeling. I was well rested before I started my overreach, but as it began, adrop in performance was not only expected, but also vital. However, digging too deep in theoverreach would not result in a successful super compensation. Instead it would push me
towards overtraining and the body will not be able to recover during the tapering. To
successfully adjust for how hard to go during the overreach the values of the previously
mentioned variables are needed so that the program can be altered properly. I.e. the more
tired the body is, the lower the lactate and heart rate will be and the slower the lap time. How
hard is too hard? Only experience can tell. However, the continous use of the 5-2 gave me agood starting point as the same tendencies appeared weekly (trouble sleeping at night,
worse feeling, slower lap times, lower watts, HR and lactate later on in the week - every
week!).
As my aerobic capacity increased I could go harder in my overreach and shorten mytapering. This also made me able to do more training hours during competition blocks andenabled me to keep a higher base level throughout the competition blocks. During WCs,
when I wanted to train instead of taper, I basically trained up until three days before
competition. Then I took two days off, the third day I did a short race preparation set on theice and the following day I competed. That’s how 12.38 was performed in Stavanger and6.15 in Tomasow.
Overreaching and tapering should be very individualized and it is of great importance to stayagile during the overreach. When I realized in the beginning of an overreach that I was too
tired to make it to the end of it in a decent manner, I took extra rest days early on, instead of
digging the overreach pit too deep and not being able to keep up the quality of the sessions.
I believe that it is a must for the elite athlete to achieve a proper overreach and taper toperform at his maximum capacity. And for this reason I am confident that breaking 6 minutes
is not too hard since I chose not to perform an overreach/tapering prior to my 5000m WR in
Salt Lake City. Overreaching is a risky business but should nevertheless be approached (butdelicately). I wanted to win championships and break records, so I had to get accustomed torisks.
Example of an overreach and taper
Fri
Rest

Sat
Sun
Mon
Tue
Wed
Thu
Fr

Rest
Rest
10k session + 2,5h biking at 210W
10k session + 2,5h biking at 210W
10k session + 2,5h biking at 210W
10k session + 2,5h biking at 210W
5k session + 2h biking at 210W

Sat
Sun
Mon
Tue
Wed
Thu
Fr
Sat
Sun
Mon
Tue
Wed
Thu
Fr

5k session + 2h biking at 210W
Rest
10k session + 1,5h biking at 210W
5k session + 1,5h biking at 210W
5k session + 1,5h biking at 210W
5k session + 1h biking at 210W
5k session + 1h biking at 210W
Rest
Rest
Biking 200W 0,5h
3 laps of 30”, 8 min rest, 1000m of 5 000m speedRest
3 laps of 30”, 8 min rest, 1000m of 5 000m speed
Race 5 000m

Aerobic season 2.0
After (or during towards the end of) the first world cup block in december I would for a couple
of weeks increase the amount of aerobic training and substantially lower the amount of highintensity training. This served two purposes. (1) It killed any top shape that was (if it was)stimulated during the competition block. If one keeps on training hard and with high intensity
after a super compensation top shape, the risk of overtraining is palpable. By inhibiting thehigh intensity training for a couple of weeks and instead investing in more aerobic hours, thehormones settle to more salutary levels and the danger of overtraining after asupercompensation is avoided. The importance of this can not be emphasized enough(!)
and it is also for this reason many athletes have a postseason rest period. (2) After a long
period with lower aerobic hours the need to regain the aerobic capacity is imminent. The
Aerobic season 2.0 gave me the basis to keep on pushing hard training weeks the entire
winter. After a couple of weeks of Aerobic season 2.0 I went back to the Specific season
again.
An easy way to add extra aerobic hours during competition season was to squeeze them inafter races. I celebrated my 5k WR for three hours with a champagne bottle on my bike.
Example week during the Aerobic season 2.0

Mon
Tue
Wed
Thu
Fr
Sat
Sun

6h biking at 220W
6h biking at 220W
6h biking at 220W
6h biking at 220W
10k session + 3h biking at 210W
Resting
Resting

The race
I believed that the best way to skate a 10k was by going faster the last 12 laps than the first
12 laps (and by faster I mean avg 0,1 seconds per lap faster). This is because when I got
tired my technique would not be as efficient. The same principle is applicable for a 5k and,for the long distance skater, even a 3k. Some people argue that “I bring the speed with me”,

and well, I do. I think that principle works good on the shorter distances, but not on thelonger ones, because you also bring a hell of a lot of lactic with you (however sometimes
towards the end of a 10k I would sprint with four laps to go and worst case scenario would
be a drop during the last lap. Then I would gain the benefit from the “bringing the speed withme” idea even during a 10k).

Mental aspects of competing
True self confidence comes from experience. My very race specific ice sessions supplied mewith the facts of my capacity and the trust in myself. I wasn’t mentaly strong as a kid, I hated
to compete ever since I started speed skating, I truly hated it. It is still a little anxiety
provoking for me, I think it always will be when I test myself in an activity that I really careabout. But today it’s a walk in the park compared to when I was a kid. This development was
mainly acquired through continuous voluntary confrontation with the challenge (read that
sentence again and emphasis voluntary). It was first when I understood that, or felt like, I
volunteered, that I was able to compete with a free mind.

Training solo with lane change
I suppose that I’ve made myself clear about the fact that one becomes good at whatever it isthat one practices. The idea makes it obvious that always training solo on ice and with a lanechange is the way to go, unless one is a TP/masstart skater. As I follow someone else I
enter the corners, exit them and put every stroke into the ice copying the guy in front of me,
instead of practicing the way I skate during a competition. As I follow I do not have the same
push in my stride. In short: I do not practice what I will be competing at (and unfortunately
there are a lot of 10k skaters who have not yet realized that they need to practice how toskate the 10k if they want to be successful). Most skaters do a few test races in order topractice how to race, I did not do test races. Instead I always trained at racing.
Short summary of benefits of skating solo with lane change and skating in a group withoutlane change for a 10k skater:
●
●
●
●
●
●
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Group skaters can accumulate more time skating at a faster pace.
Group skaters can more easily work on their max speed, though the 10k skater might
not prioritize this ability.
Group skaters can follow someone to pick up their technique.
Group skaters can push each other and possibly work harder together.
It might be more fun to skate within a group.
It’s easier for the coach to coach a group instead of multiple individual skaters.
Solo skaters practice the true outerlane corners just as much as the innerlane.
Solo skaters always practice and fine tune their own technique.
Solo skaters practice entering/exiting the corners properly two times each lap.
Solo skaters learn to go closer to the line in the corners as they do not have tocompensate for the guy in front.
Solo skaters do not contaminate their technique by unconsciously copying others .
Solo skaters practice keeping a steady lap time all the time.
Solo skaters practice finding a lap time every set.
Solo skaters get accustomed to skating efficiently at competition speed.

-Solo skaters learn how hard they can skate with X laps to go to the finish line.
Solo skaters learn to push themselves without company.
Solo skaters can alter their technique during training and get immediate feedback
from the lapboard.
Solo skaters can draw more accurate conclusions from their training sessions as they
have better statistics on their performance of the day.
Solo Skaters can easily practice how to perform a lane change without giving draft totheir opponent (watch my 5 000m in Tomasow 2021, 1.30 into the race I stay on the
inner lane for two strokes on the lane change, Bergsma chases my back and goes tothe inner lane early, on my third stroke I do my lane change far out to the right andBergsma stays on the inner lane getting minimum draft from me).

Criticism of the monotonous program
One of the challenges of this program is that it’s very monotonous. At first I was worried that
if I always did the same sessions my body would eventually stop reacting to the stimulus. In
my experience this was not the case. Maybe this was because I used different training
seasons. But three very interesting and advantageous phenomenons occurred thanks to themonotonous program. (1) I became very good at performing the high intensity sessions.
When I repeated the same sessions over and over I learnt how much I could push it on thefirst, second, third… set in order to still complete the entire session at a good pace without
having to increase or decrease the intensity towards the end of the session. I always made agood effort because I learnt the session, but I also learnt how hard was too hard on the last
set of the day, there was a day coming tomorrow as well. As my skating sessions were very
similar to actual racing I also learnt how to race just by training (i.e. I always trained withchanging lines and always skated alone) so I didn’t need any training races early on in theseason, I could just focus on training instead. (2) There are a lot of hard sessions performedin this program. During winter I did repeated weeks of 240 laps at 30,0”. It takes mental
toughness to get through that. However, the monotonous program exposed me to thosesessions so often that they became very familiar mentaly. In the beginning of each Season I
was quite nervous prior to the hard or long sessions. But, as I repeated them over and over
the anxiety level dropped and a few weeks into a training season I was totally unconcerned
about tomorrow's session as I went to bed. I’d built up a trust for myself that I would get
through the sessions in a respectable manner. This calmness also started occurring prior toraces. (3) The monotonous program made me see improvement very easily. In this way I did
not have to waste time and effort on doing grueling maximum tests in a lab or compete toknow that I had developed. As I entered competitions I knew my capacity from all thestatistics of my training. I.e. the average lap time from a week of five 10 000m sessions
indicated (with a 0,15 accuracy) the average lap time I could perform on a 10 000m after adecent tapering on the same ice.
The monotonous program however came with a prize. In one years time I dropped 25% in
explosiveness and similar numbers in maximum squats. There’s multiple conclusions todraw from this of course. One is that nothing is achieved without a sacrifice and another one
would be that it doesn’t require that much strength nor explosiveness to skate 25 laps of
30,0”.

Traveling days
I’m confident when I draw the conclusion that traveling days are not rest days. I think a lot of
athletes do not respect this vital insight. As an elite athlete I could not afford spending days
not training and not resting. When I was younger I could spend two traveling days for a
training camp of 10 days. Today I do not consider that a wise investment. That being said,
some travels are mandatory and unavoidable. However, I tried to eliminate traveldays andinstead build an environment that covered all my needs for an extended amount of time,
both socially and professionally.

Testing
I always started my bike and ice sessions with 5 minutes at 200W followed by 6 minutes at
260W. My coach kept statistics on the heart rate of these 260W sets which gave us goodnumbers on how the aerobic capacity developed in the long term (increased during summer
and decreased during winter when I dropped the aerobic hours), but it also gave us a shortterm update on how tired the body was (low heart rate response usually indicated that more
rest was needed). The consistent use of the 5-2 gave us so much experience and statistics
on how hard we could train, how much the heart rate could be allowed to drop during theweek, without risking not to be recovered after the following two days of rest (without risking
over training). I knew I trained enough, so whenever the body asked for even more rest I
wasn’t scared of letting it have an extra few days off.
I never performed any VO2max tests during my last years as a speed skater. In order toperform a good test I needed to be well rested. It always required traveling for me to performthe tests and also extra rest days afterwards to recover from the exhausting event. Also, I
hated it. It sucked. Instead we settled for all the statistics we gathered thanks to the 5-2
program. We saw development clearly as I repeated the same sessions over and over andso the need for a maximum test was subdued. For the professional athlete I believe testingis vital, but sacrificing training hours in order to perform tests is not the proper way of moving
forward. Instead we built simple and recurring training sessions that were measurable.
During the Aerobic season the numbers were not so important (it’s almost impossible toovertrain on purely aerobic training sessions), the only thing that mattered was the hours.
Therefore I had a much more relaxed approach towards all the numbers during the Aerobic
season, insead I focused on finding joy within the hours.
During the other seasons though the numbers were essentials for managing training load. I
only did sessions that were measurable and evaluable.

Understanding the matrix
My coach and I measured everything we could without approaching insanity. During the
Aerobic season the daily performance was not so important (as what was stopping me fromsticking to the Limit was not physical ability, during the low intensity period, but rather mypsychological ability), and in line with that, our measurements became inferior to the joy of
training. However, during Threshold and Specific Season it was vital to understand the
body’s response and listen to it as we altered the training program. I like the saying “If you’relistening to the body when it whispers to you, you don't have to hear it scream.” But in orderto understand what it whispers, I have to understand it’s language.

During one five day training block heart rate (HR), power output (on the bike, or lap time on
the ice), lactate, quality of sleep, general feeling would all decrease and urea would
increase. This was normal and as long as it went back to normal after two rest days
everything was in order.
Short term HR development, variation considered below is approximately 10bpm:● Lower than normal during training: Indication of a tiered body or bad warm up.
● Higher than normal during training: Indicates good shape or sickness.
● Higher than normal during rest/sleep: Indicates sickness or high stress levels ingeneralShort term lactate development:● Lower than normal: Indication of a tiered body or lack of carbohydrates● Higher than normal during training: Indicates good shape● Takes longer to stabilize at a low level after a high intensity set: Indication of a tiered
bodyThis scheme was used, in consideration with power output, general feeling, urea and qualityof sleep, to balance the training load. It was vital to stress the body, to make it as tired as
possible as often as possible and then have it recover back to normal, to have optimum
development over time. To stick to the Limit. However, weekly time under tension was
superior to having one or two great all out sessions. I pushed it hard, but not over the Limit.
Sprinting and giving it my everything was left for the last training days before rest days.
As I was younger I often blamed myself when my power output was not as good as
expected. When I matured I realized that it was usually not my will power that was weak, but
my body that was tired. I think this goes for most speed skaters. The 5-2 supplied me withstatistics of this and infused me with a trust in myself.

Summer ice
I didn’t do any summer ice, slideboard, skate jumps, inlines etc. Both inline and slideboard
contaminated my techniche on the ice. I also thought the same about skate jumps. Also, theskate jumps produce a lot of lactic acid without reaching a high heart rate whilst my bike
threshold sessions did both and I thought that was a better approach. Summer ice I believed
to be good, but I could not access ice continuously throughout the summer and autumn. I
didn’t like the concept of working a few weeks on abilities that I would then have to leave fora few weeks and then pick up again. I believed in consistency instead. I knew how to skate
already, so I prioritized increasing my fitness instead.

KISS - Keep it simple, stupid
My training program was very simple and therefore very robust. It was cheap and reliable.
Not fancy nor extraordinary. I tried not to involve things that I could not control. I did not
become reliant on equipment that I could not easily access. I did not make plans that I did
not understand. I did not follow a culture of buying a bike too expensive to bring about in therain. To me speedskating was just a one legged squat, repeated over and over during
maximum heart rate. It was all just very simple and I kept it that way.

An attempt to explain the technique I strived for
Fundamentals
I assumed that I created speed by creating a horizontal, sideways, force within the push, notby pushing vertically downwards. All the force that went downwards was a waste of energythat didn’t bring me faster forward. Therefore the angle of the blade (ice-to-blade), during thepush part of the stride, is essential as it defines how much of the energy of the push will go
sideways (horizontally, creating speed) and how much will go downwards (vertically, wastingenergy).
My push was sideways, but relative to my body position my push was a one legged squat
jump. Speed skating is basically a one legged squat jump performed with maximum lean. I
did not push to the side, I performed a one legged squat jump whilst leaning.
When I was looking for a strong skating position all I did was find a position where I wasstrong in my one legged squat jump. Hips aligned with the leg doing the push/jump, spineand shoulders also naturally aligned with the rest of the body. Many skaters have told methat the hips should stay parallel to the ice during the stroke. I believe them to be wrong.
Hips should rather be aligned to the leg doing the push. My hips didn't give a shit about
where the ice was, but my maximus gluteus worked better if the hip was aligned with the leg.

Straightaways
The point of speed creation (or the point of power creation during your one legged squatjump) is right after the knee of the pendulum leg passes the other knee. The leg I’m standing
on should, at the point of knees crossing, be in a position where I’m strong. Knee angle ofthe pushing leg is a personal thing. I was strong in a relatively high position, others arestronger deeper down. If you want to find out from which knee angle you should start yourpush, then simply stand on one leg (without your skates) and try to jump as high as possible.
Do this with different knee ankles and film yourself whilst doing so. The highest jump, whilst
spending the least amount of energy, is your optimal position from where to start your push.
Every push for me was like a high jumper taking off. Just like a high jumper throws his
pendulum leg and arms over the bar, I threw my pendulum leg and upper bodyforwards/sideways in the direction of travel (in the direction of the one legged squat jump).
I’m using the word “push” here in this test, but it is not so much a push as it is a hit. It is allabout being in the right position and then hitting it, not about pushing it smoothly throughout
the stride.
To minimize the angle ice-to-blade of the pushing leg, the knee angle of the pendulum leg,
as it gets into the ice, is crucial. I wanted to keep it as small as possible. Though immediately
after I had abandoned my push, and made my pendulum leg into my standing leg, I would
rise up to a bigger knee angle, to save energy, but also to reach a position from where I wasstrong, so that my next one legged squat jump would be as powerful as possible, whilst
spending as little energy as possible.

My pace and timing was determined by my pendulum leg. I mainly had my focus on what to
do with my pendulum leg, not my pushing leg. How to swing it, where to put it, in order to set
myself up for success for my next one legged squat jump.

Corners
Fundamentals are the same. It’s a one legged squat jump. The corners are a lot easier than
the straight aways since the relative gravitational force is not shifting from side to side foreach stroke, but instead always coming from the left. The more I could lean into the corners(and I mean an even lean, not only leaning with my hip or only with my upper body, butleaning firmly and straightly, with all of my body, from the extension of the standing leg to thecenter between my shoulders) the more sideways my push would be. I tried to lean up until
the point where it felt as if I would fall.
In the inner lane corners, the lean is so aggressive that there is no need to have a tight knee
angle for the long distance skater. Instead I rose up in the inner lane corners, applied
maximum lean (up until the point where I felt like I was gonna fall) and moved my legs. I tried
to put my skates into the ice as far away from me as possible to make the push as horizontal
as possible [some seem to strive for putting them down beneath you, lifting your left leg
forwards in the corners, but then you do not have a good ice-to-blade angle for the skate (asyou put it down into the ice) and most of your push (in the beginning of the push) is vertical,
down into the ice (wasting energy), instead of horizontal, to the side]. It is, because of the
ice-to-blade angle, the last part of the corner stride that produces maximum efficient output.
Therefore I shortened my corner strides, cut away the first and ineffective part of the stride,and only did the last sequence of thit.
Outer lane corners have the same principle, but since the lean can not be as aggressive on
the outer lane I had to compensate with a smaller knee angle, as I put the blade of the“pendulum leg” (there really isn’t a pendulum led in the corners, but I lacked a better word forit) into the ice, to enable a more horizontal stroke on the standing leg. However, I did not put
my push into the stroke before my legs were almost extended and my powers were aimed
more horizontally. I must emphasize again, even though the result of the push is sideways
and horizontal, relative to my bodyposition, within the lean, my push is a one legged squat
jump motion.
In the corners I did not throw my pendulum leg in the same way as on the straightaways(since this would put the skate in a bad ice-to-blade angle position as it touched the ice).
Instead I worked with my right arm to get the pendulum throw advantage. By skating all
those laps at competition speed I got accustomed to and felt safe whilst going close to theline. During practice I never crossed the line. I always treated the line as holy.

Slideboard, inline and dryland exercises
If I were to sculpt a bear out of a big wooden block I would start off with a chainsaw, making
the rough outlines of the bear. Then I would proceed with finer, more precise tools, as I
carve out the details of the animal. Finally I would do the last touches with smoother andsmoother sandpaper, up until the sculpture was a work of perfection. This is the principle me
and my coaches used when we sculptured me to become a speed skater.

The chainsaw is the dryland exercises, it is the inline skating and the slideboard. It works
nicely to get the big pieces of the technique right. But it has its flaws. Whilst slideboarding,for example, you can not lean nor align your hip with the pushing leg (since you have to
move your other leg to the side to catch you, which opens up your hip), whilst inlining you
cannot trust your lean in the same way you can upon the ice and dryland exercises, well,they are dryland exercises. Great for introducing new moving patterns, but I can notsmoothen a surface with a chainsaw and did not waste my energy trying.
The finest tool, the smoothest of sandpapers, is skating solo at competition speed with alane change. I did not start off here as a kid, but this is where I did the fine tuning of mytechnique as a professional. Testing something, feeling it and looking at the lapboard, was it
faster? 240 laps a week like this made it possible to draw conclusions.
When I reached a certain level I considered dryland exercises (inline, short track, tube
walking, slide board…) to actually contaminate my technical ability instead of aiding it. I felt
like I was practicing a movement that was close to correct, but not correct, which made mepractice doing it wrong, all whilst wasting energy that I could’ve spent skating another lap of30,0.
A sculptor doesn’t smoothen a surface with a chainsaw. I did not perform dryland exercises.
Though I’m obliged to mention this also, some skaters, mostly those who did lots of
inline/short track as kids, do not seem to have this contamination issue that I experienced.

Living as a speed skater
Creating an environment
My job as an athlete was simple: set myself up for success. I could not control all aspects of
the outcome of the competitions. But the things I could control I made sure to give an effort
to control, at least to the extent I was willing to go to. I believed that the more stress stimulus
I could give my body through training the more my body would develop. But the thing is, I
could only withstand a certain level of total stress in my life. If I had problems in my life
outside of training this would increase the total amount of stress on me and so I had to drop
the amount of training I could perform, in order to drop the total stress volume to acomprehensible level. So, therefore, in order to be able to train at a high level I also needed
a good social environment. I tried to only work with people I liked, I was fortunate enough tobe able to choose this to some extent. Also, I always aimed to solve problems as soon as
they occured in order not to ache and waste energy on things not worthy of my attention. I
was the one held responsible for solving those problems, even though my friends, family,
coach etc. would help me. But since I held myself responsible for the solution to resolve
itself, I wasn’t able to be upset that other people had not solved my problems for me. In thismanner, I didn’t get stressed over other people not doing their job properly (or the way I
wanted them to) and I had more energy to spend on training. I held myself responsible forsetting myself up for success, but whether or not I succeeded in the end was not only up tome. I didn’t consider losing honorably a waste of time either. Since losing didn’t scare me toomuch, I was relaxed and could take on even more stress and more training.
I aimed to lower the resistance as much as possible, by creating a smooth environment, freeof hassle. It is not the one who suffers the most during preseason who prospers when thewinter comes, but he who gets the most aerobically fit. I wasn’t proud when I hated mysession because I knew that in the long run I risked starting to drop hours if they weren’t fun
enough. Doing boring sessions I considered to be a failure of making the training stimulating.
I assessed this issue. For example, I hated bike trainer rides, so I bought Gore-tex clothing,mudflaps and spike tiers (for the winter); I did not enjoy running in the fields, so I moved tothe mountains. I set myself up for success by regarding my weaknesses.

Training with a teamI usually did my training sessions solo. I often wished that I would’ve had company but noone else wanted to join my lifestyle. There’s obvious advantages to having a team, but I’dlike to point out a few of the setbacks to why I went solo.
The training and competition schedule is set up for the team, it’s hard for a coach to manage
8 different programs optimized for 8 different athletes. But, when I wanted to stick to theLimit I had to alter the program, have extra rest days or load more training, and here there
was no space to compensate for a team schedule. The flexibility of going solo is an incisivetool.
I often determined the length of my distance sessions and interval sets during preseason by
the general wear of my body. In other words, I tried to stick to the Limit. Aiming for a 7h bikeride but instead completing a 10 hour ride is tough, but very rewarding. If I had been on ateam I would’ve made my teammates look bad. Creating an environment within a teamwhere it is truly encouraging to stick to the Limit, to do another interval set and keep goingfor a few more hours might be even harder than just doing the extra hours. However, if one
succeeds with building a team environment like that I believe it would trumpf going solo.

Relationship to the coach
As a junior skater I would sometimes argue about the faults of my coach instead of
discussing the possibilities to improve the training program. I would argue his lack ofknowledge instead of arguing my motivation to achieve a different course of action. This wasa dangerous path to take. Because I would only win the argument if he was wrong, and if he
was wrong he lost the argument and so he became a loser, and so the coach became aloser, and so my closest support became a loser and I was the one who made him lose.
Later on the loser would want his revenge and so we did not reward one another properly.
Instead I had a concealed game going on that went something like “find flaws in him to
confirm that I’m right about him being wrong”. Not quite optimal for a team. I think thesituation occurred because we did not clearly pronounce who was in charge of what andwho had the authority to make which call.
In recent years I never argued that my coach was wrong, but sometimes I argued that I had
another idea that I, for reasons A and B, were more motivated to execute (note: more
motivated to execute is not always the same thing as physiologically superior). Sometimes
my coach would agree that my way was better and sometimes he wouldn’t. However, it was
clear between us that I was always granted the final decision. Sometimes when we
disagreed I went my way, negligating the advice of my coach. Sometimes his arguments
exceeded mine and I thanked him explicitly for teaching me, and so I went his way. If theboth of us had good arguments and I didn’t care too much which way we proceeded, I would
always go his way. In this manner I confirmed my trust in him so that, when I wanted to do
things my way, he showed his trust for me and supported me. In this manner, neither me nor
my coach ever felt like we lost an argument and instead we were a winning team. To somepeople this way of working might seem manipulative, to me it wasn’t. Both my coach and I
applied the same strategy to meet the common goal. It was not manipulation, but
cooperation.
My coach had knowledge of training and experience I did not possess, but I felt and knew
my body [and mind(!)] in a way that he could never do. I always tried to make rational
decisions whilst training, not to push it when I needed rest but neither not pushing it enoughbecause I was mentaly weak and came up with excuses. Sometimes the right decision was
to abort a session, but I was in a travers situation. As soon as I made the call to abort asession I no longer had to endure the crueling challenge of the hard work, but neither did I
want to be a quitter. It is impossible to make a good and independent call in these situations
and the assessment of my coach was very valuable for me and my confidence in myself.
I have never skated a 10k without questioning why I chose to become a speed skater. It
always sucked with 10 laps to go, but working harder would only result in me blowing up too
early. Every time I skated the 10k I was in doubt of my ability. This is why I considered the
10k to be The Distance. The King's distance. What I needed from my coach during the race
was confidence. I told him prior to races what I wanted him to say to me as I skated. He said
things like “You’re so good”, “looking strong”, “I believe in you” which made me feel more

confident. He avoided saying things like “Come on, push it!” because it just made me feel as
if I was not pushing it at the moment, which I of course was.
Another interesting thing I’ve been told by coaches throughout the years, during highintensity sessions, is “You’re not trying good enough”. Nothing ever made me less motivatedor more angry than hearing that. If a coach considers his athlete not to try hard enough thesolution is not to blame the athlete and make him feel guilty, but instead inspire the athlete
and cheer him on. During high intensity work I was in pain as an athlete, when the outcome
didn’t align with my expectations I was in even more pain, as a coach blamed me for it thepain multiplied. I needed my coach to ease my burden, not load it. My coach was very goodwhen it came to easing my burden, not only during training, but also in life. He was the bestfriend I ever had.

Recovering after sickness
My job as an athlete was simple: give the body as much training stimulus as possible andthen recover. Though this did not apply when I got sick. When I got sick my job was instead
to rest until I got healthy again. Then I would usually do a test session, to see if my body
would comply, if it did I would start pushing it again, in a careful manner. There was nocatching up on missed training sessions. There was instead a new situation to align myself
to and make the best out of. The number one priority was not to get sick again.

Going up-stream
I kept in mind that when I set out to break a world record, I set out to achieve what no one
else had ever achieved before. I understood that I would not fulfill that goal using meansothers had already undertaken. I didn't alienate myself, but I was a bit of an outsider
sometimes. For the guy on the top of the podium is not like everyone else, and therefore heis by definition, an outsider. Fortitude was key.

Vacation
After the winter some skaters take a few weeks rest or vacation. It usually has two aims. To
recover mentally (avoid a mental burn out) and to recover physically. However, vacation in
March in Sweden is a waste of time, so I skipped vacation. Instead I aimed at making
training fun and then I felt like I didn’t need a vacation either (though sometimes I gave
myself a week off in the middle of summer, to ease the mind a bit).
Leading up to the olympic year of 21/22 I didn’t let an injury recover fully, after the 20/21
season ended, and it resulted in me not being able to run at all for almost a year's time. A
big regret of mine.
Note! As mentioned in “Aerobic season 2.0”, it was crucial to ease into the pre-season to
avoid overtraining after a super compensation.

Nutrition“It’s not about eating, it’s about skating”, said Chad Hendrick as he ate Subway prior to his
10 000m world record of 12.55,11. I always liked that quote. But these days, if you want toskate a 10 000m WR, it’s also a little bit about eating. As I mentioned earlier I made sure togain a few kg during summer and lose them again during winter. As I did my Aerobic season
I tried to eat more fat to be more energy stable. As I did my Threshold and Specific seasons
I made sure to always have some suggars with me whilst training and not run out of energy
during a session. When I ran out of energy my performance dropped substantially and myrecovery would need more time. I almost never took any supplements besides gels andhydrogel sports drinks, instead I ate normal food. However, 30 minutes prior to all interval
sessions during Threshold- and Specific season I took 100mg of caffeine and I did the same
30 min before a competition started. I also used bicarbonate during the season of 21/22. At
first I tried it during the Threshold season and the results were good. My estimation was thatmy watt average on a threshold set would increase by approximately 1% and my recovery
for the next day's session would also be better. However, If I kept taking it daily multiple daysin a row my need for recovery would build up. One time during a five day training week, after
four days of continuous bicarbonate use, I did not fully recover after the two following restdays. After that I only used bicarbonate for “digging deeper” during my overreach and also
on competition days. I used a bicarbonate mix produced by Maurten which also worked goodfor my belly.
That being said, Chaid Hendrick has a good point and I did not primarily skate faster thanhim because I ate better.

Alcohol
I drank beers like any other 25 y.o. during the Aerobic season, but as the intensity of thesessions increased my alcohol consumption decreased. Again, It’s about skating laps of 30,
not about refraining from alcohol. But as I was out drinking I didn’t get enough sleep, and tome sleep became more important than alcohol during the winter. However, every once in awhile a celebration was needed in order to free the mind a bit. The biggest challenge of mytraining program was to be able to keep wanting to do it. Motivation was key. If something
kept me motivated I considered it to be good. Sometimes all I needed was a beer, or eightbeers.

Media
Some athletes like it, some athletes hate it. I was somewhere in the middle. However, askater's opinion about the media doesn’t change the fact that it’s thanks to the media we cando what we do, that we once got inspired to do it and that they will have their share of us.
They will ask for our opinion and they will put pressure on us. When we fail they will ask us
why and when others fail they will ask us why all the same. Their job is to make the sportinteresting, and since I am an athlete, a performer, an artist and an entertainer my job isfundamentally coherent with theirs. So, in order to build up a nice working environment, theonly reasonable thing for me was to make friends with my coworkers and that included the
media. They are not snakes, but they need stuff to print and if I don’t give them something
they will write something else, which I will not be able to control. I considered it my obligation
to give them interesting interviews but I didn’t consider myself belonging to them. I set theboundaries for what I wanted and didn’t want to talk about. They respected those boundaries
as they respected me. If a media station crossed me in an inappropriate way, i.e. exploitedmy personal life in an indecent manner or willfully abused a quote from me to make aheadline, I internally made it very clear to them that they had gone too far. My actions

towards them would simply be not to talk to them in the future if they didn’t revoke theirwrongdoing.
I had some guidelines that helped me as I approached the media:
1. If I thought that the questions were inappropriate I calmly told them so, instead ofbluntly blushing out on them or answering it embarrassingly.
2. The only way of not commenting on a matter is by not commenting on a matterwithout explaining why.
3. I never said anything I did not believe was true (good rule for life in general).
Sometimes I had to pause in order to consider for a moment what the truth actuallywas. Some athletes get stressed during interviews and feel like they must respondquickly, but I tried to resign from this need and make the interviews interesting
instead.
4. I never trash talked anyone, but I wasn’t afraid of talking about the performance or
actions of others when I felt like I had something appropriate to say. However, assoon as I made an edgy comment on someone I always contacted them afterwards
and explained myself, mostly they had just appreciated the comment.
5. Prior to an interview I thought through what I wanted to say. Usually I would try tocome up with fun and unexpected things to say. As I said those things I gave themedia the trust not to abuse my quotes and, since they appreciated my engagementin the interviews, they liked to keep that trust. So they treated me very delicately.
6. I wanted to express and share joy, compassion and love. I kept this in mind during
my interviews. Especially when I won competitions.
7. I never attended an interview or a TV-program I didn’t want to attend. It was myobligation as an entertainer to give the media some attention and love, but not to givethem my soul.
8. I spoke freely about my speed skating career and my life as an athlete. I never spoke
about my personal life, relationships nor family. Once that door is opened to the
public it can never be closed again.
9. If I wanted to talk about something I just did so, even if I wasn’t asked about it.
10. It is better for me that I bring up tender matters in the media than having the media
confronting me with it. When I bring it up I own it and I control it.
11. Don’t want to talk about something they are very likely to ask about? Bring up
something that’s even more interesting to them and they will likely be distracted.
Usually they prefer an interesting comment on whatever, instead of an everyday
comment on something in particular.

Being serious enoughIt’s obvious at this point that I considered my performance to be altered by numerous
different factors. I realized this in my early teens. However, back then I put lots of effort intrying to control all these factors and it drained me of energy and motivation. Then, very
unexpectedly, I won the jr world championships and I came to realize that the award was not
worth the cost. I felt like I had turned every stone and struggled so hard which had totallydrained me of my motivation. When I was 18 y.o. I was going purely on autopilot. A few
years later I accepted that my motivation is not infinite, but rather finite. Some efforts helped
me approach my goals very rapidly while other efforts, also helping me fulfill my goals, did it
a lot slower and not as efficiently. Some of these actions inspired me to take on even harderchallenges, they increased my motivation! But some of them drained me of motivation
instead. My entire training program was predicated on a foundation of inner motivation. If it
ran out I could no longer keep up the hard work. Therefore I did not only evaluate mytraining, food, sleeping, living… strategy on how successful it was, but also on how it mademe feel and what it did to my motivation. The olympic season of 2022 I was very dedicatedto reach high goals and live up to a high standard on the competitive stage. But other years
having fun was a lot more important as that made me want to keep on going, and to achieve
big goals I had to keep on going. Therefore, even though it was suboptimal considering my
physical development, most of the time, for the sake of my long term inner motivation tokeep up, I was just serious enough about being an athlete.

Epilogue
The hardest thing about this program was getting through it with a smile upon my face. When I foundways to enjoy it I was unstoppable. Sometimes, to get through more hours, what was needed was an
ice cream and sometimes it was multiple ice creams. The good news was that ice cream was pretty
cheap. So even though other skaters had millions of euros going into their careers, I was able to skate
faster than all of them, because I had found a way to enhance my performance with ice cream. To me
the challenge was not about suffering, but finding a way to endure hardships with ease.
I hope that what I’ve written here will contribute to my records being broken. If you were to engage inelite sports please remember: it’s about winning, but it is not solely about winning. All but one is
obliged to lose. Under such circumstances I consider success to be measured by means of playing,and not by margin of winning. It is the strive for excellence, the sharing of love and the ability toinspire others to do the same, that to me above all, defines an athlete's success. The job is to lead theway by leading yourself.
Be courageous. Do not overtrain, but stick to the Limit.
-

Nils van der Poel

Training Plan
Executed training from may 2019 reachin up until the olympics of 2022. In the program there aresome sprint sessions and some weight sessions that are not mentioned in the document above. I
chose to drop this training as I did not find it effective enough to keep up. The training principles aslaid out above developed over this period, therefore they are more integrated into the program
towards it’s last year.
A1: Low intensity aerobic training,
60-75% of maximum HR
One legged squats: Non weighted
one legged squats. I went down to
my skating position and up again.
15 seconds per leg (18 squats in 15
seconds) and then leg change. I
went on like this for 9 minutes andthen had 1 minute of rest. I did lotsof this in 2019/2020 to regain myskating body. Of course, I eased
into this program also, doing shorter
sets in the beginning.