X-Country Ski Training Tips

These tips are sponsored by these national and international sponsors: Twist Conditioning. I thank them for their assistance.                   

Also if you are a manufacturer/distributor of a product that nordic skiers might use then let me know.  Contact me at: knicol@swgc.mun.ca

My qualifications include: Level 4 CANSI Trail Instructor, Level 3 CANSI Telemark Instructor, Level 3 CSIA Alpine Instructor and Level 2 CAA ( Canadian Avalanche Assoc. Certification). At the present time I hold the highest overall CANSI certification in Canada. I have taught in the largest Masters Racing Camps in Canada at Silver Star, B.C. and have helped thousands of skiers from beginner to expert improve their nordic skiing. As well I have been on 4 Canadian INTERSKI Nordic Skiing Demo Teams and run the Winter Outdoor Pursuits Programme at SWGC.  Check out the Links above to find CANSI's, INTERSKI's  and related WEB sites.

NOTE: The MPEG videos are fairly large, and are best viewed on computers on campus.  The MPEG video may appear to be choppy if watching from home. If you would like to watch the video on your home machine, try watching the WMV version.

The V2 930 Roller Ski is a great product for those people who want to practice classic skiing on pavement. I have used other classic roller skis in the past but what I like about these skis is that  they have brakes which allow for control speed on downhills or to get more of a workout on the flats. The speed control is easily adjustable and I like to set it on "medium" or "hard" for the flats to keep my speed down. In this photo I am shown doing the "Scooter" drill to improve my balance (see the classic ski tips page for the on snow version) . For more info on the V2 contact Jenex.

One of the key skills that every x-country skier can develop is balance. I don't think there is any skier that can say their balance is perfect or that it can't be improved upon. Obviously the best way to train balance is on snow by doing a variety of the 1 ski drills highlighted in the classic or skating sections of this web page. But you can also improve balance with a variety of devises that can be used in the offseason or in the home during the winter. The Rocker Board and Balance Cushion are 2 balance aids which I am currently testing and find that they also help develop strong ankles at the same time. The balance cushion shown on the right is great for travel since can be inflated or deflated as the need arises. The rocker board shown on the left can be used with 2 feet or for more challenge can be used with 1 foot at a time. Check out Twist Conditioning for more great balance aids or to purchase these items online.

For serious skiers, getting the most of summer training and winter skiing is important. Part of measuring your progress comes in doing workouts which improve your overall conditioning rather than taking away from it. Often when skiers train for an event they practice with only one speed and it is often flat out. But this likely won't improve your times and furthermore may actually hinder your ability to ski faster and longer. The best way to assess your workouts is with a heart rate monitor. It is great for skiers with limited time and it can be used to improve your endurance with long slow workouts and your speed with interval training. Depending on the model you can even get ones that download your workouts to your computer. I have been using the Polar S610i for several months now and find it an amazing piece of equipment. Through the summer I am now able to download every run or bike ride on to my computer to gauge my performance. Check out their web site at Polar Heart Rate Monitors.

    This book in conjunction with a Polar Heart Rate monitor will stand you in good stead if you want to improve your cross country skiing performance. Although it does not have a chapter dedicated to cross country skiing you can adapt some of the ideas from the chapters on cycling, in line skating, running, multi sport training and so forth. There is even a chapter on using it for walking for those just starting out. Knowing what intensity you should be training at is crucial to improving your performance and a heart rate monitor allows you do this. Each chapter has how to find the optimal intensity, designing an effective training programme and sample workouts. The book is published by Human Kinetics. For more information see their web page at Human Kinetics.

When the snow goes you can do lots of things to stay in shape but if you want to improve your skiing then you should spend some time roller skiing. For several years I tried narrow tired roller skis but then last summer came across the V2 Aero and found it to be very well suited to our rough, bumpy roads in Newfoundland. The large inflatable tires seem to ride over pebbles and stones that would normally send you for a face plant. They also come with speed reducers so that you can slow your self down on the hills. Nevertheless play it safe and wear a Rudy Project helmet and gloves at a minimum. Check out Jenex for more info.on the V2 Areo.

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MPEG  - 49 sec. [8.31 MB]
WMV   - 49 sec. [2.12 MB] home viewing

Once you have gotten use to the Rocker Board or Balance Cushion, try the Extreme Balance Board shown here. This board is rockered on flexible plastic so it is very challenging to balance on. From my experience it is very difficult to hold the stable position shown on the right. Most of the time you are fighting for balance as shown in the left hand photo. The Extreme Balance Board also has 3 adjustments so that you can make it even more difficult. Practicing with this board and those shown above can only help you start next season ready to ski. Again Twist Conditioning has many other aids for balance that are worth checking out.

Although x-country skiing is an individual sport your training doesn't have to be. Although it isn't necessary to always run or bike with a group, the pack will force you to run or ride harder than you often would push yourself. So it makes sense to do some training on your own but also try to incorporate some training with people that go either at your pace or slightly faster. This will help push your workouts and a group also makes the workout more fun.

Clearly balance aids like those shown above can increase your balance skills quickly. However when these items are not available there are a host of great balance drills that don't require any equipment. "The Steady Ski" by Douglas Garfield has numerous dry land drills that are great for any season and they have been developed for x-country skiers. One exercise that I like to do and have my students try is shown at the left. On the far left I am shown balancing on 1 leg with just a slight bend in my right leg. It should be easy for most skiers to do for a minute. But then try it with abit more bend and finally as shown in the right hand image with my knee bent to 90 degrees.  I find that by the time 60 seconds rolls around my right leg is very tired and my balance is starting to go. For more info contact: dgarfield@thesteadyski.com