Pre-conditioning for your cross-country season

As the nights get colder, and the leaves are falling, we’re getting pumped to get on the snow. This can be accomplished with less chance of injury, and a higher probability of enjoyment, if we invest time getting our minds and bodies properly prepared.

Nordic skiing is a physically demanding activity with a multitude of potential health benefits but, too often, people jump in without adequate preparation only to become discouraged, or worse, injured. There are several key components to and effective pre-ski conditioning program.

Cardiovascular endurance: Choose your favourite aerobic activities to build this component of your training program. Mountain and road biking, running, swimming, paddling, and hiking are all effective to build a foundation of aerobic fitness.

More ski specific activities, like ski striding and ski bounding with poles (use old downhill poles, rather than your long skate poles) are also beneficial. Roller skiing and roller blading are also effective ski-specific activities for the more experienced skier. Keep in mind that these activities are your aerobic foundation, so build them in three times a week. Keep the effort comfortable — for instance be able to carry on a conversation while participating.

Muscular endurance: Use weights, pulleys, or calisthenics like crunches, push-ups, and plank position to build strength in the muscle groups specific to Nordic skiing. Use low resistance, and high repetitions, as cross-country skiing is less about being powerful, and more about endurance.

Advertisement

Flexibility: Warm up with gentle swinging of arms and legs through a full range of movement. To end your workout use holding stretches and count 30 seconds for each stretch.

Balance: Nordic skiing is dependent on your ability to balance effectively. To hold a glide in classic or skate technique you need to be able to hold a relaxed and prolonged balance on one foot for each stride/skate. Practice doing knee bends while balancing on one foot, and then doing leg swings (side to side or back to front) with the free leg. Start by using a prop, and build up to unsupported dynamic balancing. Incorporate balance into your muscular endurance activities.

Rest: Don’t underestimate the value of rest. All your training is demanding on your body (read damaging to), and without rest you’ll inevitably develop injuries. Take a day or two off of training each week, and use active rest (easy activity) as a phase in each of your workouts.

Consistency and thoughtfully progressive increases in demand on your body are the keys to improvement. Don’t increase workout length or resistance in strength training by more than 10 per cent a week. To ensure consistency, develop a training plan, keep a training log, hire a coach, find a training partner, or do what’s necessary to stay motivated and, most importantly, keep it fun.