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Suzanne Schulting (NED) pictured during a circuit training of the Dutch Short Track Team in 2020 in Heerenveen (NED) @GettyImages

While it’s summer time and many are enjoying holidays to relax, athletes are actually working hard to get ready for the upcoming competitive season. Let’s have a look at what the Speed- and Short Track skaters do to stay strong physically and mentally during the summer break.

For both speed skating disciplines, the summer routine is mainly composed of cycling, inline skating, dry-land exercises and gym workouts. When skaters return to competition, they like to be faster than the year before and these workouts will help them strive towards new levels of performance.

“Even though the season is far away, we do train a lot in summer”, two-time Olympic Speed Skater Viktor Hald Thorup (DEN) says.

“This is where we build strength, fitness and also technique, so that we are as fast as we can be when the ice gets in and the races start.”

According to Thorup, there are three essential parts in the training preparation of Speed Skating athletes – either long or Short Track: endurance, strength and technique. First, for the endurance part, Thorup recommends running (including uphill sprints) and cycling.

“Bike workouts are my specialty, I currently bike from 12 to 16 hours per week.”

Besides endurance, strength is another key element that skaters usually build at the gym. Alternance between cardio and strength exercises such as squats, jumps and weights is the most frequent combination.

“Skating, even the longest distances, is still basically a sprint compared to other sports”, Thorup explains. “So we do a lot of weightlifting, dryland training and off-skate exercises on shoes.”

Similarly, the Japanese Short Track skater Keita Watanabe trains explosiveness during his gym sessions:

Dry-land training means replicating some of the movements skaters do on the ice, but on terra firma. Sessions tend to mix jogging, stretching, plyometrics (reactive, explosive jump training) and the use of resistance bands.

Short Track Speed Skating 2023 World Champion Park Ji Won (KOR) adds:

“To maintain the feeling of skating, it’s imitation training and corner belt training. I think sensory training during this period is important”, Park emphasizes.

The Olympian and 2022 World Championships silver medalist Courtney Sarault (CAN) also gives a good example of how strength gets to be built during dry-land exercises.

As for the third major training aspect, the technique, inline skating is an effective way to improve technical moves before getting onto the ice, Thorup adds.

Speed Skaters Martine Ripsrud (NOR) and Michelle Uhrig (GER) give a good overview of all three training components brought together in their typical workout routine videos:

To add some challenge to the training preparation, some skaters attend camps at altitude during the summer. Working out at higher altitude can help improving endurance and breathing. These special programs usually focus on weights lifting, cardio exercises and often even some ice skating practice.

When skaters finally get to the ice rink at the start of the season, it’s all about getting the feel for sliding again and preparing for the (longer) distances by capitalizing on the strength, endurance and technique gained throughout the summer.