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I Am a Warrior - Samuli's journey as a pro athlete #2

Was released on 10.4.2018

I Am a Warrior - Samuli's journey as a pro athlete #2

I Am a Warrior - Samuli's journey as a pro athlete #2

In the last blog post, we introduced you to our everyday Warrior: Samuli. Samuli is a white-collar business executive, a father and a DJ. Last autumn he quit his job and decided to fulfill his dream of becoming a professional cross-country skier. Read Samuli's journey to Lapponia Ski Race 2018. This guy is amazing and has a true WARRIOR spirit!

Hey there! It’s been a little while since my first blog post (read here) and things have been moving forward quite a bit. I thought I’d share a quick update on my training and what it means to live pro athlete life.

I Am A Warrior

UPDATE ON TRAINING 

As I told in the first blog I started this project after two not so great training years and a five months’ total break from systematic training. In practice this meant that I was in a very bad shape, and looking back now, actually much worse than what I hoped and thought. Not only I was overweight, but also my aerobic fitness level had dropped to a level where it had not been for a long long time. This all meant that it took me nearly four months to get to a level where I am able to put in proper hard training that is needed if one wishes to succeed in long distance ski races. 

TRAINING PROGRAM BEFORE COMPETITION

Let’s look at what my typical training week - leading into a racing week - could now look like:

Monday: 
- Morning jog 20 minutes
- Skiing distance easy pace 3-4 hours (50-60km)

Tuesday:
- Morning jog 20 minutes
- Skiing distance, easy pace 3-4 hours (50-60km)
- Massage 1 hour

Wednesday:
- Easy skiing 1,5 hours (20-25km)

Thursday:
- Morning jog 20 minutes
- Skiing distance easy pace 2,5 hours (30-40km)
- Strength training using own body weight 1 hour 

Friday:
- Morning jog 20 minutes
- Skiing distance medium hard pace 40minutes + hard pace 15 minutes + warm up / cool down 45minutes (total 25-30km)
- Strength & explosiveness training in the gym 1 hour + warm up / cool down 30 minutes

Saturday:
-Rest day

Sunday:
- Morning jog 20 minutes
- Skiing distance easy pace 4+ hours (60km)

Sunset View Finland Snow

In addition, I start every morning with a 15-minute yoga session that I don’t count in as an actual training session. Also, I do light dynamic stretching before every training session. A longer stretching session is part of my daily routine in the evenings.

LIFE MANAGEMENT AND NUTRITION

Management of your daily life and routines play a very big part in any athlete’s life. For example, this means that you have a planned eating routine that you follow on daily basis. This is crucially important especially during tough training weeks when you need to fuel your body with large quantities of quality food in order to ensure recovery and also good sleep. 

For instance, meeting friends in the evening for a movie might not be such a good idea because it sacrifices the recovery and there is always a bigger risk of catching a flu or some other viruses when you are in a public space in a tired body state.

Sleeping is just as important as nutrition. With two or three training sessions per day you need to get at least 9 hours of good quality sleep per day. This is divided into minimum of 8 hours sleep during the night time, and 1-hour afternoon nap during the daytime. On training days there is no time for anything else than training, eating and sleeping. For instance, meeting friends in the evening for a movie might not be such a good idea because it sacrifices the recovery and there is always a bigger risk of catching a flu or some other viruses when you are in a public space in a tired body state. If you have small children, like I do, you need to plan that as well so that you perform the hardest training sessions on days when you can fully rest.

ENJOY SMALL THINGS EVERY DAY

Dedicated athlete’s life does not need to equal torture. Yes, physically you need to feel tired and even pain at times, but you also need to be able to enjoy that emotionally. I enjoy training and seeing performance gains that the continuous training program brings. That said I also enjoy small non-athlete things every day, and one of these things is COFFEE

Wilfa Aroma Svart Coffee Grinder

My daily coffee moments are special to me and I enjoy these moments during breakfast and after the lunch as well as before afternoon training sessions. My coffee moments typically consist of grinding fresh roasted coffee beans, and then preparing one or two cups of filter coffee from the fresh grind. That’s the way I like to enjoy my coffee at home.

WHAT’S UP NOW?

Before Lapponia Ski Race, I did a hard 50km race I just did at Vuokatti in Eastern Finland. I also did one more fitness test on the treadmill, and that will lead me to a 10-day high altitude camp before my main race of the year Lapponia Ski Race. 

Lapponia Ski Race 2017

Lapponia Ski Race is on right now! Follow the competition live through this link

Follow Samuli’s journey here:

Samuli's Instagram account: @therealsupersamuli
Warrior Coffee's Instagram account: @warriorcoffeeco

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