Experienced skiers know that X-C fitness isn't just a wintertime pursuit. Racer or recreational skier, training and conditioning (whether specific to XC skiing or not) needs to be a part of your lifestyle every day of the year.Distance sessions on rollerskis are done using crisp, correct motions. Finding the correct position, using effective, efficient motions with quick applications of power will build your stamina and endurance. You teach yourself to ski when you are out skiing – so do it right.
Max strength sessions include a warm-up run, a warm-up for the whole body in the weight room, a bout of core strength and finally 3 sets of 3 to 4 max exercises. In max strength the skier has to max out at about five reps on all three sets. An example is dips with weight, pull-ups with weight, squats, or steep rollerboards can also be used. Max strength should be done using fairly ski specific muscle groups. Core strength is vital to ski performance as well as glut and thigh strenghthening of the quads, ad- and abductors and stretching of the ever-tight hamstrings.
Speed training is a focus. Speed must be done on skis or rollerskis to make any true gains. Technique is a major focus of speed training. It can be done all year once to 3 times a week on your rollerblades, or rollerskis and then onto the skinny skis when the snow flies.
As you can see there is nothing fancy here. Train smart and simple and with week-to-week, year-to-year consistency. Technique is always a focus. Doing the work with passion and attention is vital – anything else is just going through the motions.
