Guide

Cross-country training without snow

24.9.2019

Translation: machine translated

The snow is still a long way off. But you can start preparing for the cross-country skiing season now. Here are five training options to get you ready to hit the trails with the first flakes.

Even trained athletes make the painful experience during their first cross-country skiing session in winter that good endurance alone does not guarantee good cross-country skiing form. However, both the coordination and balance specific to cross-country skiing can also be honed "dry". Here are five training options that are worth their weight in gold for your first contact with snow.

Roll-Ski

Roll skiing is still the most popular training option for dedicated cross-country skiers and also the one that comes closest to the movement sequences used in cross-country skiing. However, roller skiing does require some practice.

Advantages:

Best dry training for the specific cross-country skiing technique

All types of steps can be trained just like on cross-country skis

Disadvantages:

Relatively difficult to brake, therefore not suitable for downhill routes and only for experienced skiers
Price: Different models are needed for skating and classic technique
Requires a relatively large amount of space on the road (especially skating), therefore unfavourable or sometimes even prohibited on busy roads. Clarify this in advance.

Nordic blading

For those who find roller skiing too much effort, inline skating with poles, Nordic blading, offers an alternative. Nordic blading is easy if you have inline skates. Due to the typical high-low movement of the upper body and the use of poles, the movements are closer to cross-country skiing than inline skating alone. The same muscles are used as in cross-country skiing and the sense of rhythm is trained.

Advantages:

Can be done with inline skates. Best suited to speed skates.
Good training for arm/leg rhythm and strength

Good balance training

Disadvantages:

On the flat, the speed is so high that it is too fast for the arms, making coordination and correct pole use difficult.
The technique for returning the leg is different to skating on cross-country skis. The hips and upper body therefore need greater stability, otherwise you will get used to an unfavourable rotation.
Uphill is physically demanding, so it's important to take breaks

Vita Parcours

With a little imagination, the Vita Parcours offers the perfect mix of endurance, strength, balance and flexibility training.

Advantages:

Practically available throughout Switzerland

You can work specifically on your weaknesses and focus on arm strength, balance or coordination exercises, for example
Many exercises are possible for arm and upper body muscles

Disadvantages:

There are no specific training guidelines. A certain amount of imagination, independence and discipline is therefore required.

Running with poles

With poles, every running session becomes a cross-country skiing session. Classic runners in particular benefit from the similarity of the movements.

Advantages:

Cardiovascular endurance training combined with strength endurance for the arms
Rhythmic feeling for the classical style is promoted

Use the poles to train endurance and explosiveness

Disadvantages:

Suitable terrain required - slightly uphill is ideal - for training with poles to make sense
Exhausting. High level of exhaustion depending on the terrain. Incorporate breaks or Nordic walking in between.

Balance training

You can train a lot before the season on a balance board, a gyroscope or air cushion, especially when it comes to balance. This trains exactly those stabilisation muscles that are also needed for balance on skis
.

Advantages:

Easy to do exercises at home

Instable surface promotes muscular interaction and sense of balance
Low time expenditure, you can also practise this in front of the TV, for example

How do you best combine these forms of training with each other?

You now know the options for preparing for winter without snow. But how exactly do you combine the different forms of training? The big advantage of all types of roller training is that they are gentle forms of training without any impact on the body. This means you can complete long endurance sessions without putting too much strain on your musculoskeletal system.

The preparation time for winter is a transitional period for many amateur athletes. That's why it pays to train in a variety of ways and combine all options with one another.
-
In addition to longer units of 60 to 120 minutes with low intensity, also incorporate strength training and intensive, shorter units. Run uphill for 30 to 40 minutes or skate with poles.
-
In the transition phase, you should work on the basics again with relaxed and longer training sessions. At the same time, you can get used to the high intensity peaks that are required for cross-country skiing with short interval forms or mountain training sessions.
- Couple training sessions are also very effective, for example a round of inline skating first and then half an hour of running with poles. You can run uphill into the red zone from time to time to improve your anaerobic capacity on the one hand, but also to challenge your arm muscles on the other.
Combine strength training with balance training (but do the coordination exercises before the strength exercises if the muscles have not yet been strained)

Important for roller training: It is getting dark earlier and earlier now, so make sure you are clearly visible with lights and reflectors when training on tarmac. And always wear a helmet.

Helmet on, headlamp on. Here you are sure to find more articles from me. Just click on "Follow author" and don't miss any of them. <p

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Patrick Bardelli

Senior Editor

Patrick.Bardelli@digitecgalaxus.ch

From radio journalist to product tester and storyteller, jogger to gravel bike novice and fitness enthusiast with barbells and dumbbells. I'm excited to see where the journey'll take me next.

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Cross-country training without snow

Roll-Ski

Advantages:

Disadvantages:

Nordic blading

Advantages:

Disadvantages:

Vita Parcours

Advantages:

Disadvantages:

Running with poles

Advantages:

Disadvantages:

Balance training

Advantages:

How do you best combine these forms of training with each other?

These articles might also interest you

Equipment tips for backyard ultras and long runs

Go merino! Tips for winter running

How to choose running shoes that are best for your feet

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