7 tips for your cross country ski prep

It is peak season for all cross country ski lovers, and Vasaloppet is just around the corner. That's why we have some tips and exercises to help you get in shape.

The ‘cheat’ equipment that can really boost your performance

Rollerskis are one of the best ways to get ready for a cross country ski race. They provide a workout that is closest to being on the skis and are quite fun. Other good options include roller skates or in-line skates.

Team up with your mates

The more, the merrier! Training with friends is always more fun and good for your motivation. When you train in a group, you tend to push each other and make those extra 5 push-ups much easier.

Tip: Find fellow enthusiasts who live nearby and create your own ‘x-country ski prep club’. Meeting 2-3 times a week will keep you in shape and motivate you to do some exercises at home as well.

Gradually build up endurance

If you haven’t been running all year long, don't worry! You can still build up your endurance. For a cross country ski race, endurance is one of the key factors since we are talking long distances for hours, and in varied conditions.

Tip: Focus on low-speed running or swimming to get your body accustomed to longer periods of activity. Then gradually extend your workouts by 10-15 minutes until you reach your target time.

Get more balance with core strength

Building up core strength is vital for cross country skiing. The core is responsible for a great deal of your balance and weight shifting on the skis, so you want to work out those abs.

Tip: Devote 15-20 minutes a day to core workouts at home. Planks are best for the core, but you can also add sit-ups and back crunches to ensure you are gaining strength all over the core area.

Learn to stand on one leg

Ok, that sounds a bit weird, but the key point here is that in cross country skiing, you are actually balancing on one leg most of the time. That's why it's important to have solid leg strength and not twitch when your weight shifts.

Tip: One-leg squats! One of the best do-at-home exercises to train your legs and specifically balance on one leg is the one-legged squat. Watch out for your knee position and add weights in your hands for extra resistance.

Don’t forget your arms!

You are going to be polling, which means that your arms will also be working quite a lot. If you forget to train them, you risk cramps and muscle aches when you least expect it.

Tip: Push-ups and pull-ups are easy exercises that you can do at home and gradually increase the repetitions over time. A good start would be 8-9 repetitions of 10 push-ups, for example.

Preparation is an all-year-long

Normally, you would start intensive training for your cross country ski holiday/race 3-4 weeks before. This should get you going well enough, but if you want to turn it up a notch, keep prepping all year long.

Tip: Running, jogging, swimming, and practicing other sports throughout the year will definitely keep you boosted and provide a solid base for starting more intense preparation.

Psst...If you are looking for some new cross country skis as well, check out our webshop. We have both classic and skating skis plus every other piece of equipment you need.