XC BRAGG CREEK SKI AND BIKE SOCIETY
Training for Nordic Skiing in the Absence of Snow: Effective Dryland Workouts
XC Bragg Creek athletes have begun their winter season without snow and are already training for their first races. Nordic skiing is one of the most demanding endurance sports, requiring a unique combination of strength, endurance, balance, and technique. For most skiers, the winter season is when they truly get to hit the trails, but what happens when the snow doesn’t cooperate or the off-season comes around? Fortunately, there are plenty of ways for XCBC athletes to keep their bodies in top shape and maintain or even improve their Nordic skiing skills when snow conditions are lacking.
Whether you’re training for a race or simply aiming to stay fit, here are some effective dryland workouts to help you stay in peak Nordic skiing condition, even when the snow is nowhere to be found.
1. Strength Training for Ski-Specific Muscles
Nordic skiing requires a lot of power, particularly in the upper body, core, and legs. Incorporating strength training into your routine is a great way to develop the muscles necessary for efficient skiing. Focus on exercises that target the specific muscle groups used in Nordic skiing. Exercises that combine strength and stability, such as single-leg squats or stability ball rollouts, better replicate the balance and coordination needed in skiing.
2. Plyometric Training
Plyometrics (jump training) helps build explosive strength, which is crucial for Nordic skiing. These exercises develop the quick, powerful movements required for sprinting, pole pushing, and explosive starts. When doing plyometric exercises, focus on form and landing softly to prevent injury.
3. Ski-Specific Endurance Training
Nordic skiing demands a high level of cardiovascular fitness. To replicate the endurance requirements of skiing, you need to maintain a strong aerobic base year-round. This can be done through traditional endurance training, such as running, cycling, or swimming. If you’re a skier, aim to include both endurance and interval workouts in your training schedule, as both are necessary for different skiing conditions.
4. Ski-Specific Technique Drills
You don’t need snow to work on your technique. Dryland drills can help you fine-tune your Nordic skiing form. These drills are especially useful during the off- season to stay connected to the sport and develop muscle memory. Simulated pole pushes engage your core and upper body muscles. Focus on maintaining proper form, where you use your arms and core to drive the pole forward while keeping your body stable. Lunges with pole plants help develop coordination between your legs and arms while mimicking the rhythm of skiing. Skipping or high knees help improve coordination, agility, and the lifting motion required for skiing.
5. Flexibility and Mobility Work
Lastly, flexibility is key to maintaining the full range of motion needed for efficient skiing. Regular stretching and mobility work including dynamic stretching, yoga, or pilates will help keep your muscles supple and ready for action when snow conditions arrive.
While snow might be seasonal, your training doesn’t have to stop when the conditions are less than ideal. By incorporating these dryland training methods, you can maintain your strength, technique, and endurance all year long. Stay consistent with your training, and you’ll be ready to hit the trails as soon as the flakes begin to fly!
See you on the trails!
Athlete Spotlight: Haakon Krush
Sport: Nordic
Favorite West Bragg Creek Trail: Moose Connector
Words from Coach Josh:
Haakon has been training with XCBC year- round this season, training hard during the summer and into the fall season. New to roller skiing Haakon has taken on the challenge of learning a new skill with pride, from his first day tentatively on roller skis to now trying to ski as fast as possible it is clear how much effort Haakon has put into his development. A great teammate, Haakon is consistently friendly, helpful and always there with a new fact about airplanes whenever they fly overhead.
We are incredibly proud to have Haakon as a part of our XCBC family!
