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Ice Age Nordic Ski Club

Provided with help by Coach Don Farris.



What does this mean?  If you wait to start your ski training until late fall or winter, you are already far behind those who have
trained throughout the summer & fall. This doesn't mean you have to give up other sports. Just focus on training that can
benefit your skiing as well as your other sports.  
Rollerskiing is one of the best off-season training methods.    

Strength Training

It is very important to start strength training a few months before the season begins. In fact, once you start skiing and racing,
non-ski specific strength workouts might just make you tired and harm performance.  The club is trying to simplify your
training by recommending that you do the following routine:
50 push ups, 50 sit ups, 50 dips, 50 squats-  3 times a week
Elastic band workouts daily and front hovers/ planks- 3-4 times a week.

Eventually,double poling exercises will replace these routines.

The teams will do testing every 3 weeks from beginning in September to the final test in mid-November.


Ski Techniques

Classical: Diagonal Stride Technique

The most basic and tradition ski technique is called the diagonal stride.  Emphasize an aggressive forward swing of your
leg while maintaining lose hips and a lower back.  As the skier glides one leg forward, the hips also are driven in the
direction of the motion.  Poles are used to extend the glide with the elbow bent around 90 degrees at the pole plant.  Keep
poling until hand is behind hips and hand is in a relaxed position.









Classical: Double Pole Technique

Good double poling can be thought of as the hips rocking forward of the ankle pivot point just before poling (so the skier can
"fall" on the poles) and then rocking back at the end of the stroke so his or her weight is on the heels for the best glide.  This
is true for double pole with or without a kick and for double poling on skating skis too.










Skating: V1 Technique

The V1 technique is used for climbing hills and skiing slow stretches because it uses maximum power of the skis.  Skis are
planted at a wide angle.  When the ski hits the snow, the poles are also planted.  Poling is quick and powerful for the V1
technique.  The waist has minimal compression, but some rotation.

























Skating: V2 Technique

The V2 skate technique is used for fast conditions.  Skis are planted at reduced angles compared to the V1 due to higher
speeds.  Initiate this technique by doubling poling (see below) and delay the skating motion until the hands are near the
hips.  It is important to keep the shoulders and hips forward with little to no rotation.









Some images were taken from biomekanikk.nih.no article on Biomechanics of Cross Country Skiing.
"Cross-country ski champions are born during summer, not winter training."
Good Position

  • Press your hips
    forward
  • Belly button should
    be ahead of ankle
    bone and the forward
    knee over the toe

Stand up RIGHT NOW and
try this position with your
hands held high, just about
to plant poles.
Poor Position

  • Hips are sitting
    downward
  • Belly button is
    behind ankle bone
  • Cannot fall onto
    poles properly

This technique is very
weak because it is difficult
to fully transfer body weight.
You need Java to see this applet.
V-1 Technique, Cont.

This is one of my favorite photos of the V1 skating
technique. It shows local skier Lori Wesolek at ABR
powering up a steep hill.

Look at what she is doing:

  1. She steps forward with her ski like climbing
    stairs
  2. Her power pole is high near her head for
    maximum power and lean
  3. She is leaning forward
  4. She has powerful compression of her knees
    and legs
  5. And what you cannot see is HIGH TEMPO!!!
DAY
INTENSITY
WORKOUT
PURPOSE
Monday
easy
strength/ work on core and arm strength
Build Strength
Tuesday
moderate
-Skating/15 x 15second max speed
pick-ups-----ADD STRENGTH-20 MINUTES
Technique,agility
Wednesday
moderate
Skating or Classical Intervals
Speed and endurance with good
technique
Thursday
easy
Easy run or rollerski

Active Recovery
Friday
easy
Rest
Recovery/fun
Saturday
moderate
ROLLERSKI OR RUNNING INTERVALS
2-3 X 12 MINUTES

STRENGTH WORKOUT 20 MINUTES
strength and speed endurance
LEVEL 3
Sunday
easy
Long easy distance ROLLERSKI ,skate or
classical
2-3 hours
endurance and strength
Work on efficient smooth skiing with a
flat gliding ski, good weight transfer and
long powerful strides.
Monthly Training Plan
NOVEMBER  2016