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How Champions Train

Ørjan Moseng, the reigning Norwegian junior biathlon champion as well as a regular podium finisher in the national cross-country series, shares his favorite November workout. Photo: Stefano Zatta/Madshus
Ørjan Moseng, the reigning Norwegian junior biathlon champion as well as a regular podium finisher in the national cross-country series, shares his favorite November workout. Photo: Stefano Zatta/Madshus

Norwegian junior biathlon champion Ørjan Moseng shares his favorite November workout. Photo: Stefano Zatta/Madshus

Ørjan Moseng, the reigning Norwegian junior biathlon champion as well as a regular podium finisher in the national cross-country series, shares his favorite November workout.

“If you want to aim high and go far, there are no shortcuts. You have to put in the hours,” says the ambitious junior, who has his eye set on a spot on the Norwegian national team to the junior world championships this winter.

“In November, I generally put in 15 to 20 hours of training per week prior to the race season, depending on whether it’s a volume week or an intensity week,” he says, explaining that volume weeks have a few more over-distance workouts than intensity weeks.

“During volume weeks, I typically have several overdistance workouts of up to three hours each, sometimes even a bit longer. But I make sure I have some easier weeks too, where I hardly do anything really long, in order to absorb the harder weeks.” Moseng says.

The 17-year-old, who is a junior at the ski academy NTG in Lillehammer, not only has to balance his training program to the race season, but also with his academic program, tests and finals.

“NTG helps us set up our training and peaking program to where we also have time to focus on school. We do our first workout in the morning, then we go to school mid-day, and then we do our second workout late afternoon. That leaves some time for homework in the evening too. It works, but you have to be disciplined about both training and school, because you don’t have a ton of spare time to catch up if you fall behind,” Moseng says.

This is Moseng’s favorite workout in the final preparations for the race season, which starts in early December.

“My favorite workout at the start of the season is a speed/intensity combo. I start with a thorough warmup; then I do several intervals at level 3-4, which is just below threshold and at threshold. These intervals are typically 6 to 7 minutes long. Then a ski a few minutes and find a long, flat straight section of 100 to 200 meters where I go all out. The combination of intervals and sprints makes this a level 4-5 intensity workout. The training effect is perfect: It’s hard, it builds and maintains capacity and also allows you to work on technique, but doesn’t take too long to recover from,” explains Moseng, adding that he loves to go hard.

“I really like to push myself. The best feeling is when you race so hard you can barely stand up when you cross the finish line. Then you know you really gave everything,” Moseng says.

Name: Ørjan Moseng
Birthday: 19.mai 2000
Club: Røros IL
Team: NTG Lillehammer
Top results :
– Gold at the Norwegian junior nationals M17 (2017)
– Gold at the Norwegian junior nationals mixed-relay 17/18 years (2017)
– Won the overall Norwegian junior Biathlon cup 2017
– 2/2 podium finishes at the Norwegian junior cross-country cup (2017)
Goals: To represent Norway in international competitions. The short term goal is the IBU junior world championships this winter, but the long-term goal is the World Cup, the World Championships and the Olympics.
Favorite activity outside training and racing: I like driving the tractor at home on the farm in Dalsbygda. I like working, and I like doing different things. It’s good to do something other than training too.

Ready to Race

Ole Einar Bjoerndalen (NOR) will compete in the mass start on Sunday. Photo: Nordic Focus
Ole Einar Bjoerndalen (NOR) will compete in the mass start on Sunday. Photo: Nordic Focus

Ole Einar Bjoerndalen (NOR) is ready for the World Cup season opener in Östersund (SWE). Photo: Nordic Focus

The weekend marks the opening of the World Cup season for Nordic and biathlon, as well as the kick-off for the 2017 Ski Classics long-distance series.

It will be a busy season for both fans and racers, so mark your calendar for the season highlights.

The IBU biathlon World Cup opens in Östersund (SWE) on November 27 with the mixed team relay in the afternoon and the single mixed relay in the evening. The World Cup opener continues with the women’s 15km normal on November 30, the men’s 20km normal on December 1, sprints for men and women on December 3 and concludes with pursuit races for men and women on December 4.

The IBU World Cup season consists of nine World Cup rounds:
Nov 25-Dec 4: Österssund (SWE)
Dec 6-11: Pokljuka (SLO)
Dec 13-18: Nove Mesto (CZE)
Jan 2-8: Oberhof (GER)
Jan 10-15: Rupholding (GER)
Jan 17-22: Antholz-Anterselva (ITA)
Feb 27-March 5: Hochfilzen (AUT)
March 7-12: Pyeongchang (KOR)
March 14-19: Oslo (NOR)

The 2017 FIS Nordic World Cup opens in Ruka (FIN) with races for both cross-country and Nordic combined on November 26-27. For cross-country, the World Cup opens with classic sprint races on Saturday, followed by 10/15-kilometer skate races on Sunday. The Nordic Combined racers open their season with Gundersen Large Hill 142m and 10-kilometer cross-country on both Saturday and Sunday.

Then the cross-country World Cup continues with 12 rounds including Tour de Ski and two mini tours throughout the winter:
Nov 26-27: Ruka (FIN)
Dec 2-4: Lillehammer (NOR) mini tour
Dec 10-11: Davos (SUI)
Dec 17-18: La Clusaz (FRA)
Dec 31-Jan 8: Tour de Ski
Jan 14-15: Toblach (ITA)
Jan 21-22: Ulricehamn (SWE)
Jan 28-29: Falun (SWE)
Feb 3-5: PyeongChang (KOR)
Feb 18-19: Otepää (EST)
March 8: Drammen (NOR)
March 11-12: Oslo (NOR)
March 16-19: Tyumen (RUS) mini tour

Story continues below

Ingvild Flugstad Østberg won the 10-kilometer season opener at Beitostølen on Friday, and was third in the 10-kilometer skate race on Saturday. Photo: Geir Olsen

Ingvild Flugstad Østberg (NOR) won the 10-kilometer season opener at Beitostølen last weekend, and is excited to get started with the 2016-17 FIS World Cup. Photo: Geir Olsen

For Nordic Combined, there are 12 World Cup rounds this season:
Nov 26-27: Ruka (FIN)
Dec 2-4: Lillehammer (NOR)
Dec 17-18: Ramsau (AUT)
Jan 7-8: Lahti (FIN)
Jan 13-15: Val di Fiemme (ITA)
Jan 21-22: Chaux-Neuve (FRA)
Jan 27-29: Seefeld (AUT)
Feb 4-5: PyeongChang (KOR)
Feb 10-11: Sapporo (JAP)
March 11: Oslo (NOR)
March 15: Trondheim (NOR)
March 18-19: Schonach (GER)

Two World Championships
Additionally, the IBU World Championships take place in Hochfilzen (AUT) from February 8-19, and the FIS Nordic World Championships take place in Lahti (FIN) from February 21-March 5.

5-month marathon party
Also, the Ski Classics long-distance race series opens on November 27 with a team prologue in Pontresina, Switzerland, and continues through mid-April with the final taking place in Levi, Finland. For the 2017 season, there are 28 professional teams and almost 200 racers in the pro category.

For the first time, the race series ventures outside Europe, featuring the Vasaloppet China on January 4 as a part of the 2017 race schedule.

Read more about the 2017 Ski Classics season

The 2017 Ski Classics Schedule
Event 1: 27th November, Prologue Pontresina Switzerland 10 km
Event 2: 3rd December, La Sgambeda Livigno Italy 35km
Event 3: 4th January, Changchun Vasaloppet China 50km
Event 4: 14th January, Kaiser Maximilian Lauf Seefeld Austria 60km
Event 5: 21st January, La Diagonela St Moritz Switzerland 65km
Event 6: 29th January, Marcialonga Trentino Italy 70km
Event 7: 11th February, Toblach-Cortina Italy 50km
Event 8: 19th February, Jizerska Padesatka Czech Republic 50km
Event 9: 5th March, Vasaloppet Sweden 90km
Event 10: 18th March, Birkebeinerrennet Norway 54km
Event 11: 26th March, Årefjällsloppet Sweden 65 km
Event 12: 1st April, Reistadløpet Bardufoss Norway 50km
Event 13: 8th April, Ylläs-Levi Finland 55km

Each year, 15,800 racers embark on the 90 kilometer journey from Sälen to Mora. Photo: Vasaloppet

Each year, 15,800 racers embark on the 90 kilometer journey from Sälen to Mora. Photo: Vasaloppet

Bjørndalen Aims for Overall World Cup

Ole Einar Bjørndalen at the World Cup weekend in Pokljuka (SLO) with a second place in the sprint on Thursday. Photo: Nordic Focus
Ole Einar Bjørndalen at the World Cup weekend in Pokljuka (SLO) with a second place in the sprint on Thursday. Photo: Nordic Focus

Ole Einar Bjørndalen at the World Cup in Pokljuka (SLO) December 2015. Photo: Nordic Focus

Ole Einar Bjørndalen (NOR) is as motivated as ever headed into his 24th World Cup season.

This weekend marked the start of the 2017 FIS and biathlon season, and the 42-year-old veteran has his eyes set on winning the 2017 IBU World Cup.

“The overall World Cup is my main goal this season, which means I have to perform consistently throughout the season. Of course, I will try to peak for the World Championships, but I am not focusing on that until just prior to the championships,” Bjørndalen says.

The seasoned veteran is known to have the peaking plan down to a T, and after almost 25 years at the World Cup level, Bjørndalen is as motivated as ever.

“I’m having fun. I love training, and this is what I love doing. I still see new opportunities. I still have a lot of potential and areas where I can improve when I get my workouts done as planned. I am very excited for this season,” says Bjørndalen, who just became a father last month.

The first World Cup races take place in Östersund (SWE) November 27 to December 4.

4 National Championship Medals

Marte Olsbu won both the sprint and the pursuit at the Norwegian Summer Biathlon Championships, two gold medals out of two possible. Photo: NSSF

Marte Olsbu won both the sprint and the pursuit at the 2016 Norwegian Summer Biathlon Championships, two gold medals out of two possible. Photo: NSSF

Madshus biathletes helped themselves to the hardware at the Norwegian Summer Biathlon Championships.

World champion Marte Olsbu drove home with two gold medals of two possible, winning both the sprint race on Saturday and the pursuit on Sunday.

“It was a hard day on the course today, but I did well at the range. I feel like I’ve made some progress with my shooting over the summer, and I hope I can keep up the good work now,” she said to Norwegian broadcasters after her sprint race on Saturday.

The 25-year-old won the sprint by more than a minute to second place, which put her in an excellent position for another gold in the pursuit on Sunday. While the weather conditions were difficult with both rain and wind during the pursuit, Olsbu shot clean on her first two trips to the range. Despite a total of five penalty laps over the last three shootings, Olsbu ended up winning the pursuit by more than two minutes.

Madshus racer Aslak Nenseter earned the bronze medal in the pursuit, while Erling Aalvik, who won the sprint on Saturday, ended up fourth in the pursuit. Nenseter was only 12 seconds out of the gold. Overall for the weekend, Madshus racers earned four medals at the Norwegian National Summer Biathlon Championships.

Back on the Podium

Heidi Weng at the 7.5km uphill skate race Lysebotn Opp on Thursday, where she was second. Photo: Blink2016
Heidi Weng at the 7.5km uphill skate race Lysebotn Opp on Thursday, where she was second. Photo: Blink2016

Heidi Weng at the 7.5km uphill skate race Lysebotn Opp on Thursday, where she was second. Photo: Blink2016

Madshus racers collected five podium finishes at the 2016 Blink Summer Ski Festival in Sandnes (NOR).

On Thursday July 28, Heidi Weng (NOR) pulled into second place in the brutal 7.5-kilometer uphill skate roller ski race Lysebotn Opp. In the men’s race, Madshus racer Simen Andreas Sveen (NOR) was third. Both men and women raced the same distance.

In the men’s 15km skate mass start on Friday, July 29, Pål Golberg (NOR) was third, only a tenth of a second behind second place and less than a second from first place.

Finally, in the women’s biathlon sprint finals on Saturday July 30, Anaïs Bescond (FRA) was second and Marthe Olsbu (NOR) was third.

Complete results all events 

However, the 2016 Blink Summer Ski Festival opened on Wednesday July 27 with the inaugural Blink Classic roller ski marathon in Sandnes where Madshus marathon racer Stian Hoelgaard (NOR) was just one second from the podium. The 62km classic roller ski race was the first event in a brand new international roller ski series. The next event in the 3-race series is Alliansloppet in Sweden August 19-21.

The 2016 edition of the annual summer roller ski festival in Sandnes event attracted over 1,200 skiers and biathletes from more than 20 nations to compete in a variety of roller ski events over the course of four days. Read more about the 2016 Blink Summer Ski Festival.

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