Tips for making a cross-country skiing training programme
Whether you want to complete a ski race like the Vasaloppet or just get in shape for the run, it can be beneficial to follow a training programme. We thought we'd share a variety of tips on what you can include in your training to build both strength and fitness.
Low-intensity training
Low-intensity training involves travelling a long distance at a slow pace. Here you train your fitness and your endurance. A cross-country ski race usually lasts at least two hours. Here it is important to be able to work with an increased heart rate for a longer period of time.
Medium-intensity training
A medium-intensity form of training on skis involves running intervals of 5 to 20 minutes at a speed bordering on lactic acid. This type of training is similar to a race situation and you get to familiarise yourself with it.
High-intensity training
High-intensity training means that you want to push your body to the limit. You should always have a high heart rate and intensity. With this type of training, the capacity of your heart will increase and you will become stronger on the track.
Strength training
Supplementing your training programme with strength training is extremely important as cross-country skiing requires muscle strength. If you have the muscles, skiing will go faster and you will feel stronger and have more energy.
Muscle groups you can focus on are arms, shoulders, trunk and legs. Having muscle mass also reduces the risk of injury. Tips on how to train these muscle groups can be found in our previous articles:
- Trunk stability training - tips and exercises
- Fitness training - exercises for better shape
- Strength training for cross-country skiers
- Knee training for strong joints
- 7 ways to exercise legs at home
Technical training
To optimise your performance, it is important that you have the technique with you. It doesn't matter that you have strength and fitness if you don't have the technique. Practise your balance and experiment. One tip is to run without poles to put balance and coordination at stake.
Training competition
Before a race, it's important to have a racing habit so it doesn't come as a shock. Get together with some friends and practice racing. During a ski race you will have other skiers around you and this will create stress and pressure. Practising this beforehand will make it easier to handle. You can also time yourself.
If you want to get the most out of your skiing, it's crucial to prepare and set up a training programme. This will lead to better results and you will feel more at home in the competition environment. It will also minimise any injuries and you will have more energy.
If you want to get out on some great cross-country skiing trails, you are warmly welcome to us at Stöten in Sälen. We offer a full 45 kilometres of cross-country tracks for both classic and skate. Take a look inside our offers and book your trip today - see you on the tracks!