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CROSS-COUNTRY SKIING
Preseason Conditioning
By Kari Lansing
Whether you are a cross-country, alpine or telemark skier, a bit of preseason conditioning is an excellent way to not only avoid the early season soreness, but more importantly, to prevent injury.
Preventing injuries in skiing is all about preventing a fall. It's not rocket science to know that if you stay upright and on top of your skis, you are less likely to get hurt. That's where a bit of pre-season aerobic, strength and balance training can work wonders.
To make physical improvements you need about four to six weeks of training three times a week before the season starts. It only takes about 45 minutes to an hour of training per session to start the ball rolling. Note: It is recommended that you get clearance from a physician before beginning any exercise program, especially if you have not been active.
AEROBIC
CONDITIONING
Due to the aerobic nature of cross-country skiing, preseason conditioning
can give you a jump-start on your enjoyment once the trails are ready.
Rather than spending the first two weeks "catching your breath,"
your cardiovascular system will have already adapted to the stresses of
moderate exercise, and you will go farther, and faster on those newly
waxed skis. Cardiovascular conditioning can be done in a multitude of
ways; I recommend either roller skiing, because it is the most sport-specific
as far as matching the biomechanical action of the two activities. If
you don't have the luxury of such equipment, I would recommend a slideboard
and an elliptical trainer for strengthening the legs, and swimming the
front crawl for strengthening the upper body.
Heart
Rate Training
What is the optimal cardiovascular training zone for you? Using the Karvonen
formula, it is easy to figure out your target heart rate by following
the steps below. This example is provided for a 27-year-old skier.
Find the maximum heart rate: 220 – your age = maximum heart rate [220 – (27) = 193]. Next, find the working percentage of the maximum heart rate. For aerobic training, 65-75% of the maximum is recommended [193 x (.65) = 125 beats per minute and 193 x (.75) = 145 beats per minute]. So, a 27-year-old should try to keep the training heart rate between 125 and 145 beats per minute.
If you haven't done aerobic conditioning in a while, it will be easier to get the heart rate to these zones, meaning it takes less activity to get the heart to work harder. Although that sounds great, it means that your cardiovascular system is inefficient because it has to work harder when a little work is done. Do not give up, with smart training your body will adapt, and if you are healthy, you can only become more efficient, not less efficient. Consistency is the key in all training—you must repeatedly stress your body to force the adaptation.
It will take much longer to improve if you are training once per week; three or four days per week are best. The amount of time you train should mimic how long you intend to be skiing. Remember, your body needs one day off from physical training per week. Tip: If you cannot catch your breath to hold a conversation while you're exercising, it is very likely that your heart rate is too high and you are pushing too hard.
Heart rate monitors are great tools to let you know what your heart rate is quickly and accurately while training. These monitors are great tools for anyone doing cardiovascular conditioning on a regular basis.
STRENGTH
TRAINING
I recommend a circuit-training regimen for any cross-country skier. Circuit
training involves using your body weight (with little or no additional
weight loaded into the exercises) to achieve a high number of repetitions
or a specified amount of time. For example, lunges might be performed
for three sets of 20 repetitions or for three sets of one minute in duration.
The method you choose depends on your fitness level and your mindset.
For the beginner, three sets of 20 reps (or less) may be challenging enough
to begin. It all depends on you, and how you like to work out.
There are many, many exercises that can be used in circuit training. Here are the exercises I believe should be at the center of any program. Please consult an exercise specialist (personal trainer, strength coach, or an athletic trainer) in your area to ensure proper form before beginning these exercises. If incorrect form is used, you are more likely to cause injury before you even put on those newly waxed skis!
Upper
body – to help with poling
Push Ups
Pull Ups
Triceps Press or Bench Dips
Straight Arm Lat Pull Down
Core
– to keep your power center strong
Reverse Back Extension
Sit Ups
Crunches
Lateral Crunches
Lower
Body – for skiing
Resisted Hip Flexion
Resisted Hip Extension
Resisted Hip Adduction
Hip Abduction
Lunges (forward and lateral)
BALANCE
Perform two to three of the following exercises, completing three sets
of 30-second repetitions on each foot. Tip: Initially do these exercises
with your eyes open. Once mastered, close your eyes and stand in front
of a bar or counter to have something to grab if necessary (clear any
potential "debris" away from you).
Good Balance
– helps prevent falls
Standing on one foot (eyes open)
Standing one foot (eyes open) swinging arms as done in poling
Standing on one foot (eyes open) tossing a ball back and forth with a
partner
Standing on one foot on a dynadisc or Sit Fit (a rubber balance tool used
by many physical therapists and strength coaches)
Balance beam (a 2" x 4" on level ground)
Once the
above exercises are mastered, try the following:
Standing on one foot (eyes closed)
Standing on one foot (eyes closed) swinging arms as in poling
Standing on one foot on dynadisc or SitFit with eyes closed (Very advanced)
The key to any exercise program is to start easy, and move ahead slowly and consistently. For instance, if you can complete 20 minutes of cardiovascular training on the elliptical trainer, maintaining your target heart rate (as described above), the next step would be to work out for 25 minutes.
It takes time for the body to adapt and grow stronger. Give the training program an honest chance by working out consistently three to five days per week for four to six weeks, and you will see some positive changes. Once things seem to become easy, it means that your body is making the changes to meet the demands you are putting on it. Continuously challenge yourself, but be patient and allow time for adaptation.
Have a great ski season, and think snow!
Kari Lansing (kari@placidhealth.com),
MS, ATC, CSCS, a Certified Athletic Trainer and Certified Strength &
Conditioning Specialist, has been a strength and conditioning coach for
the Canadian National Freestyle Ski Team for three years. Kari works at
Lake Placid Health & Fitness
in Lake Placid.
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