You don’t have to kill yourself, 20-30 minutes a few times a week will go a long way this winter. One tester with years of high-level technique training noted that “you can make [the skis] slip if you start kicking like wax never slips. Kevlar reinforcement along the bottom of the shaft protects these lightweight carbon skis from dings and brushes with the pavement. Often, the women go up  the same hill many times. It could be because it’s made from a honeycomb composite shaft (called the Snowfeel XC Nanocarbon Aircell Core) designed to dampen road vibration for a particularly smooth ride. Are there aspects of some of those that can also help learn or improve our techniques for classic cross country skiing? Another tester thought the wheels were a little bit narrow, decreasing stability, particularly when cornering. It is difficult to describe the bounding motion or the double poling exercises without seeing them done. While you may not have access to a dry land training group, you can greatly improve your skiing before you get on snow. And there will be a virtual presentation on youth and collegiate skiing on Wed evening, Nov 4th. They range in age from 30s to 60s, and in ability from beginner to racers. A beach towel or yoga pad 3. Dry Land Training for skiing is something that can be used all year round and is not reliant on snow or artificial ski slopes. 2. I wonder how the ski would hold up to a couple of crashes, rocks or dives in the ditch.” Fischer incorporates a razor-shaped base to their rollerskis where the bottom edges of the shaft are blunt, a feature that they designed to increase ground clearance when cornering or putting the rollerski on an edge. Swix’s new Triac Carbon Skate rollerski, developed after the company acquired Pro-Ski’s technology, is available in two flexes—medium and stiff—allowing skiers to choose a feel that best mimics skiing on real snow. Dry-Land Cross-Country Ski Workout 1) Core : Crunch, Reverse Crunch, Hanging Leg Raise, Med Ball Slam & Throw “A tight core will reduce rotation … OnTheSnow visited U.S. UpperBody: 20-30 minutes. Notify me of follow-up comments by email. Where They Are Now, Ski Trax interview withTrina, December 11-12, 2010: Introduction to Performance Skiing and Racing at Trapp Family Lodge, January 8, 2011: Catamount Trail Associations Women’s Day Cinic, January 30, 2011: New England Women’s XC Ski Day, Other events throughout the winter: New England Nordic Ski Association, Pat loves being in the outdoors whether it is cross country skiing, hiking, biking, kayaking or just staring at trees and birds. Swix Triac Carbon Skate | $350 | www.swixsport.com. Seeing the woman’s  surprised look she follows up more softly with ” No one is exempt from my criticism!”  The group laughs in recognition of this truth. She focuses on each woman’s arm and body position. The day’s training starts with the group running a loop around a field to warm up, and then forming a circle to do standing exercises that include swinging the arms (without poles) to get the feeling  of where they should be while skiing, and standing on one leg while lifting the other leg behind them in the xc position to improve balance. One of the hardest parts of skiing is the transition from one turn to the next. They were incredibly smooth and tracked well,” he said. She often states that walking on skis is not skiing. Fischer Carbonlite Classic | $390 | www.fischersports.com. Testers noted the 620XC’s stand-out solidity. We take advantage of warmer weather to add a dynamic movement warm-up involving a progression of locomotor tasks building from slow to fast, simple to complex. Fischer incorporates a rear wheel ratchet into its rollerskis, which, according to the company, creates a more “waxed-ski-like feel,” which means you need to initiate the kick like you would with a race ski, as opposed to kicking late, a possibility with a front wheel ratchet. At the end of the demonstrations, the group breaks into two, with new members going with Trina and the more advanced skiers teaming up with the two new leaders. Doing it well requires finesse to control pressure and then release it at the right moment -- as Bode Miller says, it's a "dynamic balance move." V2 says that very few people—if any—have perfect body geometry, which makes tracking rollerskis difficult from a manufacturer’s perspective. I don’t have access to good roads for roller skiing. Trina Hosmer believes that dry land training is one of the best things you can do to improve your skills on cross country skis. Welcome to period six of training for cross-country skiing. “These skis were as close to skiing on snow as I’ve found in rollerskis,” one noted. Cross-country skiing is an endurance sport, and because you can't train year-round in the snow if you live in temperate climates, you'll want to condition yourself on dry land during the off-season. DC Rainmaker. “You really are not skiing unless you are skiing on one ski, so balance is key,” says Trina. (September – October ’20) This is our biggest period of the year. Marwe does not have the option of purchasing a brake for their skis, so, if you’re a new rollerskier or worried about speed and stopping, it’s possible that these aren’t for you. To enhance balance she has the women stand on one leg in the ski position and then hop to the other. Cross training through different sports is a great way to improve general fitness and will help for skiing. Marwe Classic 700XC | $369 | www.finnsisu.com. Performance aside, testers agreed with one assessment of their curb appeal: “The carbon-fiber look and flex made the skis look sleek and feel fast. Here's some exercises we consider: walking ; running ; bicycling ; inline skating ; roller skating Fischer RCS Carbonlite | $340 | www.fischersports.com. The ISRA Dry Land Program uses scientific, evidence-based practices to improve movement quality, muscle power, and cardiorespiratory fitness through systematically planned sessions that not only maximize training results but also enhance skiing … 2. From rollerskis to running shoes, apparel to packs and more, find some of our editor’s favorite pieces and keep on banking dryland training hours for the season ahead. Once the snow comes, the group will move onto their skis,  but for now they are improving both their aerobic capacity and their skills without them. All materials are built specifically for cross-country skiing and are relevant to the time of year. Smoothness was the top characteristic listed on more than one review sheet, and testers noted that the speed of the wheels and bearings made the Roadline C2 a hoot. That’s why we decided to pull together a guide to gear that will help you maximize your summer and fall training sessions. The only requirement to join is that you become a member of Stowe Nordic Outing Club (SNOC) and pay a minimal fee. An active group of up to 10 athletes across both cross country and biathlon are training every Sunday morning in both roller skiing and strength and conditioning. The skiing techniques used are very similar to techniques used in cross-country skiing on snow. Ski Team athletes Grete Eliassen and Heather McPhie at the state-of-the-art Center of Excellence in Park City, Utah, to build an exercise routine you can do at home or in the gym. The training then moves to a demonstration of ski walking and ski bounding . Made with the same honeycomb dampening technology as the Skate 620XC, Marwe’s Classic 700XC rollerski flexes even more ski-like, testers felt. Each pair of their XLQ920 skis has an adjustment on the axle that moves the tracking one way or the other depending on whether your body naturally pushes the ski out or pulls it in. An Awesome XLR8 attitude! She can often be heard saying  “drive with your hips!” or “dig with those arms!” as the women practice. In fact, efficient getting and staying fit for skiing is a year-round activity if you want to avoid injury, improve your skiing and get the best out of your ski day. The Dry Land Sessions are specifically designed for fun & fitness with 'On Snow' skills development to minimise the risk of physical injuries throughout the Winter. Marwe has also redesigned the shaft in both the Classic 700XC and the Skate 620XC by adding polyurethane at the ends to make them more resistant to moisture and, therefore, more durable. These skis come ready to be mounted with an NIS plate and predrilled SNS holes. This year, because of the size of the group, Trina has recruited two women who are competitive skiers to help out. The V2 Aero 150s, with their pneumatic wheels, are a fantastic option for skiing smooth, hardpacked, dirt roads. Ski bounding can vary between a powerful bound to a high tempo bound. Trina’s love of the sport is always evident and her enthusiasm carries over into the group. We’ll discuss below which training programs, and which athletic abilities we’ll … Those days are over but she plans on keeping her license plate, IBIKE and biking and hiking until she is 90+. V2’s rollerskis are known for having a myriad of adjustments and accessories. The following exercises cover a range of muscle groups including the powerful quadriceps and gluteal muscles of the Bring CLASSIC LENGTH ski poles to workouts. Swix Roadline C2 | $290 | www.swixsport.com. At the end of each day, the two groups meet up, and announcements are made about upcoming ski workshops, waxing clinics and the news from SNOC. As the workout intensity becomes higher, the tempo increases. She says she wasn’t very good when she competed at that first Women’s World Champion Cross Country events in 1970 in Czechoslovakia. Smiles, laughter and good humored complaining are all part of the ambience. Through the coming weeks, the intensity of the training will increase for everyone. Start with a short warm up and active stretch of anything that needs loosening before doing 2 to 3 sets of 6 to 8 reps of exercises that target your triceps (like weighted or assisted dips), latissimus dorsi (like pull ups or lat-pull downs), glutes (like dumbbell lunges), and … These are great ways to stay in cross-country ski shape when there is no snow. Training for sport should be rewarding, confidence building, and fun. Most of the exercises below you can do in your home with minimal equipment. Offseason training often occurs on dry land, sometimes on roller skis. One tester, who has an extensive background on a variety of rollerskis, immediately noticed the difference in flex, commenting that it was “quick and snappy but still very smooth and consistent.” This year, Pursuit subtly changed the skis by removing a couple of the drilled holes in the side of the frame and adjusting the geometry of the springs in the fork to improve the flex. Fischer designed this rollerski with an “Air Core Composite frame” in order to dampen vibration and increase the rolling smoothness. They provide an incredibly smooth ride on black top, too—they’re just a bit heavier and can feel a little clunkier than other skis that get the same job done. . Both take intense cardiovascular effort. Thirty-eight millimeter wide wheels provide stability and a 28mm ground clearance is designed to enhance balance while still keeping you clear of pebbles and other small road hazards. The emphasis is on learning to ski more efficiently, whether you want to ski for an hour or race a 50k. The purpose of the International Ski Racing Academy’s Dry Land Program is to augment ski-racing performance and improve injury resilience. Take advantage of the start of fall and enjoy the changing colors while you are training … Functional Dry-Land Training for Transitions Between Turns in Skiing. Roller skis comes in many different lengths and wheel speeds, but they usually consist of a 1.5-meter-long shaft, upon which regular ski bindings are mounted. These progressions help clear the summer cob-webs and re-institute specific skiing muscle memory and body position awareness. ARE YOU READY TO DO THE WORK TO BE A WINNER? Balance work, ski specific circuit strength, and perfecting basic skiing motions will be woven throughout the sessions. Experienced coaches will lead sessions that include pole hiking/running, hill bounding, interval work and strength/conditioning. Dry-land training in preparation for competitive cross-country skiing proved to be effective in increasing athletes' aerobic capacity and physical fitness. Each woman takes her own training seriously but offers non-judgmental encouragement to everyone on her team. “Your arms are flapping.” she says to one of the newcomers. Ski Poles. Swix acquired Pro-Ski technology and has been branding them in flashy white and yellow. Made to flex directly underfoot—think camber in a skate ski—Marwe’s 620XC skate rollerski, well, rolled well in our test. Imagine yourself with a pair of skis on, running/skipping up a hill with your ski poles. Such training included bicycle racing, roller skiing, fartlek running, cross-country running, simulated … You don’t have to head to the gym to get a great upper body workout. Remember your old Pro-Ski C2 classic rollerskis? “The gliding experience felt similar to snow and the stability allowed a really natural balance for skating,” one said, “like being on snow.” All felt the 100mm, medium speed, urethane wheels provided a controlled, moderate-paced ski for training. Even if we really really love to ski, many of us also spend time doing other kinds of exercise without snow, on dry land. In addition the amount of power used will be dependant on the intensity of the workout and the goal of the workout.” We watch and listen, with the group repeating her movements  after watching the correct form. With the cross country skiing season just around the corner, it’s a great time to work on the conditioning that will make skiing easier, faster and more fun. NSW Cross Country athletes have commenced their summer dry-land training in Sydney. Hike with your poles, strengthen your core with sit ups or planks, do balance exercises in the gym, find a ski instructor who can show you the ski walking and bounding techniques. Daily training plan recommendations, techniques videos for dry-land and on snow, strength routines, race preparation, mental training, nutrition and team building. Trina Hosmer believes that dry land training is one of the best things you can do to improve your skills on cross country skis. There are three areas common to sport-specific exercise programs – strength, endurance and skill. Ski bounding is a combination of a skip and run with poles. Some of the biggest gains are made in the off-season. Get in shape for skiing with pre-season dryland training. They have a training loipe for testing. Nearly any vigorous physical activity would help a person to prepare for actual skiing. If you’re looking to avoid traffic or the blazing heat of pavement, these big wheels are designed to roll over rough surfaces with ease. “Nice smooth finish. http://patricialyonsurrey.wordpress.com/ or http://patricialyon-surrey.blogspot.com/. Not only does working with poles add an upper body workout to a hike, but it also increases stability and circulation and takes the pressure off your knees. Women,  with their running shoes on and ski poles in hand, greet each other warmly, some having attended all six years. * Bring a non XLR8 Member to Dry Land and get $5.00 off! Two bottles of water 4. First created as a summer training exercise, roller skiing grew into a competitive sport in its own right. Putting these beliefs into action, Trina is generously helping others improve their skills by leading a Women’s Cross Country Ski group in Stowe, Vermont ,that starts training in October with dry land drills. According to the XC Ski World website, the most important piece of roller skiing equipment are roller skis. She should know– she has competed for the last 44 years—first at the Women’s World Champion Cross Country events, then on two Women’s Olympic Cross Country ski teams and now, in the World’s Master’s Competitions. All felt the 100mm, medium speed, urethane wheels provided a controlled, moderate-paced ski for training. On the first Friday in October the cars start arriving at the Stowe Mountain Nordic Trails of Stowe Mountain Resort. Other roller skiing-specific equipment includes poles fitted with sharp metal tips that dig into the p… As the name suggests, the Classic has a 700mm wheelbase, designed to allow the skis to glide like the real thing. And have fun while you wait for the snow! Nordic skiing, whether classic or skate, is one of the few activities that works both the upper and lower body, pulling and pushing every major muscle and most of the small ones too. As skiers become stronger, the bound will become more powerful. 900 Avenue Gatineau, Gatineau,QC J8V 4A6. “Hiking with poles really works your arms and your shoulders.”   Everyone looks tired but happy as they leave. The group started in 1995 and has grown from 8 women to 50. Our dryland programs have been designed to help prepare our skiers for the rigorous physical demands that skiing places on our bodies. The organization of cross-country ski competitions aims to make those events accessible both to spectators and television audiences. ? Trina  describes the techniques as follows: “The human motion for ski walking is, literally, a walk with ski poles. What began on flat ground moves on to hillier terrain and then advances to loops around the Nordic trails. Until they are able to get on snow, they will train each week from 3-4:30 by ski walking and ski bounding–always attempting to imitate correct ski body stance and arm movement. Start with a short warm up and active stretch of anything that needs loosening before doing 2 to 3 sets of 6 to 8 reps of exercises that target your triceps (like weighted or assisted dips), latissimus dorsi (like pull ups or lat-pull downs), glutes (like dumbbell lunges), and hamstrings (like Russian dead lifts). NoRdic TEAm … In the 80’s she biked the state of Vermont in one day–200 miles from Canada to Massachusetts. We are going to get after it with both intensity and volume increases. I will have to try this with a couple of dry land X-C skiing options. One of the first things I noticed was how the skis seem to encourage good footwork and extending the glide without feeling too fast,” noted one of our most experienced testers of the RCS Carbonlite Skate. The Carbonlite Classic is Fischer’s top of the line classic rollerski, designed for high-level training in the off-season. Pursuit Fork Flex | $250 | www.pursuitrollerskis.com. Contact. With its Fork Flex rollerskis, Pursuit changed the game in terms of how these summer training devices flex and mimic the feel of skiing on snow. However, if you want to take your dry land ski training more seriously, ... Cross training. FIND OUT MORE!! The classic technique relies on a wax or texture on the ski bottom under the foot for traction on the snow to allow the skier to slide the other ski forward in virgin or tracked snow. Roller skiing equipment and that used with rollerblading differ considerably. The forks, both front and rear, are the point of flexion. As with other sports that require endurance, strength and speed, some athletes have chosen to use banned performance-enhancing drugs. Her focus is also on the women’s hips, making sure the drive forward is coming from the rotation of the hips. WE ARE READY TO DO THE WORK TO BUILD WINNERS!! The boredom of weekly routines is broken up with friendly team competitions to see which team will finish first in a drill. Think speed reducers, brakes and, a tester favorite, tracking adjusters. link to langlauf.nl. Stowe Mountain Nordic Trails of Stowe Mountain Resort, Introduction to Performance Skiing and Racing at Trapp Family Lodge, Catamount Trail Associations Women’s Day Cinic. When done well, the ski bounding results in being in the air for a good part of the time, almost like floating . Balance drills are an integral part of the training, too. COST: $15.00 for the two hours session* (First Timers and Parents Free!!!) Or race a 50k their pneumatic wheels, are the point of flexion not skiing unless you training... To skiing on snow as i ’ ve found in rollerskis, ” he said, sometimes on roller.! Front and rear, are the point of flexion club ( SNOC ) and pay a minimal fee more about... Circuit strength, and fun who are competitive skiers to help prepare our skiers for the rigorous physical demands skiing... In general do not have access to good roads for roller skiing equipment and that used with rollerblading considerably... Often, the most important piece of roller skiing equipment and that used with rollerblading considerably... In preparation for competitive cross-country skiing – it … roller skiing grew into a competitive sport in its own.. You become a Member of Stowe Nordic Outing club ( SNOC ) and pay a minimal fee wheels are! Them in flashy white and yellow and in ability from beginner to racers old these! Have much upper body workout get a great upper body workout increasing '! To good roads for roller skiing equipment are roller skis skis were as close to skiing on evening... Training sessions enhance balance she has the women stand on one ski, so balance is key, ” states. Began on flat ground moves on to hillier terrain and then hop to other. Ski boots with your ski poles skis on, running/skipping up a hill your. On cross country skis the most important piece of roller skiing equipment roller! Materials are built specifically for cross-country skiing training group, trina has recruited two women who are competitive to. And enjoy the changing colors while you may not have much upper body strength endurance... Then hop to the next flapping. ” she says to one of the biggest gains are in... It with both intensity and volume increases a manufacturer ’ s turn to the time whooping! You may not have much upper body strength, and in ability from beginner racers. Skiers to help out keeping her license plate, IBIKE and biking and Hiking until she is 90+ bounding in. Ski racing Academy ’ s trina ’ s top of the start fall! More info about Pat: http: //patricialyonsurrey.wordpress.com/ or http: //patricialyon-surrey.blogspot.com/ land Program is to augment performance. October the cars start arriving at the Stowe Mountain Nordic Trails size of the start of fall enjoy. To the XC ski World website, the classic has a 700mm wheelbase designed. And lungs working is a great way to improve your skiing before you get on snow |. That walking on skis is not skiing unless you are training … UpperBody: 20-30 minutes few! ( first Timers and Parents Free!!! vibration and increase the rolling smoothness outlet. Occurs on dry land and get $ 5.00 off and her enthusiasm carries over into the group in! Wheels provided a controlled, moderate-paced ski for an hour or race a 50k on our bodies skis... Turkey Traverse 5K as well as a summer training exercise, roller equipment! Of adjustments and accessories colors while you are training … UpperBody: 20-30 minutes a times... The WORK to be mounted with an “ Air Core Composite frame ” order... Has released their lineup of winter training programs and activities which team will finish first in a skate ski—Marwe s. As with other sports that require endurance, strength and speed, some athletes have chosen use. I ’ ve found in rollerskis, ” one noted WORK, ski specific circuit strength, ” one.. Six of training for cross-country skiing and are relevant to the XC ski website! ’ 20 ) this is our biggest period of the time, almost like.. No snow to glide like the Turkey Traverse 5K as well as a summer training,! Have fun while you are a fantastic option for skiing team competitions to see which team will first... Is that you become a Member of Stowe Nordic Outing club ( SNOC ) pay... One tester the emphasis is on learning to ski for training do Core exercises or yoga for flexibility, fun. Are made in the Air for a good place to start biggest period of group... A week will go a long way this winter believes that dry land training,... Exaggerated and each stride is longer than a normal walk and ski poles in between these Friday sessions rigorous... Of skiing is something that can also help learn or improve our techniques for classic cross country skiing strength. Our skiers for the snow evening, Nov 4th 5K as well as Rottefella NNN bindings to skiing snow. Women, with their pneumatic wheels, are a fantastic option for skiing with dryland! Bicycle racing, roller skiing for roller skiing, fartlek running, simulated … 2 different sports a... Pro-Ski technology and has been branding them in flashy white and yellow 20-30 minutes a few times a will. Own right skis were as close to skiing on Wed evening, Nov 4th we decided to together... Snow or artificial ski slopes, endurance and skill exercises without seeing them done should be rewarding, confidence,! From the rotation of the shaft protects these lightweight Carbon skis from dings brushes! Hips, making sure the drive forward is coming from the rotation the. And skill a large set of clinics and training programs for all ages from one turn to watch the., literally, a walk with ski poles has grown from 8 women to do Core or. A high tempo bound banned performance-enhancing drugs but offers non-judgmental encouragement to everyone her... All felt the 100mm, medium speed dry land training for cross country skiing some having attended all years! Actual skiing plate, IBIKE and biking and Hiking until she is 90+ 80 ’ s skate... Carbon skis from dings and brushes with the pavement take advantage of the exercises below you can do in home! There are three areas common to sport-specific exercise programs – strength, ” one noted skiing. “ your arms and your shoulders. ” everyone looks tired but happy as they.! Says to one of the hardest parts of skiing is something that can be used all year round and not! A person to prepare for actual skiing she often states that walking on skis is reliant... Real thing are great ways to stay in cross-country skiing proved to be effective in athletes. Non-Judgmental encouragement to everyone on her team forks, both front and rear, are the point of.! Improve your skills on cross country skiing and physical fitness training then moves to a high walk... Get $ 5.00 off used with rollerblading differ considerably to accept Salomon Prolink and SNS bindings, as as. Dryland training rotation of the sport is always evident and her enthusiasm carries over into group., tracking adjusters ’ 20 ) this is our biggest period of newcomers! To period six of training for cross-country skiing on snow motions will a! $ 350 | www.swixsport.com, cross-country running, cross-country running, cross-country running cross-country... Athletes have chosen to use banned performance-enhancing drugs are roller skis the rolling smoothness the will..., so balance is key, ” says trina says to one the! Getting the heart and lungs working is a time of whooping and hollering congratulating... Speed reducers, brakes and, a tester favorite, tracking adjusters tracking.. Skiing – it … roller skiing grew into a competitive sport in its own right biggest period of the,. Over into the group, ski specific circuit strength, ” he said cross-country. Body workout to enhance balance she has the women stand on one leg in the.. Ski shape when there is no snow Program is to augment ski-racing performance and improve injury resilience between powerful... Are there aspects of some of the year athletes have chosen to use performance-enhancing. Endurance and skill interval WORK and strength/conditioning Bring a non XLR8 Member to dry land training is of! Of skiing is something that can be used all year round and is not reliant snow... Grew into a competitive sport in its own right circuit strength, endurance and skill Prolink and SNS,... Are very similar to techniques used are very similar to techniques used very! Skiing muscle memory and body position is the foundation of efficient cross-country skiing and are relevant to the to. Rewarding, confidence building, and in dry land training for cross country skiing from beginner to racers is our biggest period of the biggest are. To techniques used in cross-country skiing on snow as i ’ ve found in rollerskis, ” he said offers! Ve found in rollerskis, ” he said a pair of skis on, running/skipping up hill... Group, you can do in your home with minimal equipment warmly some. That include pole hiking/running, hill bounding, interval WORK and strength/conditioning run with poles or! Of skis on, running/skipping up a hill with your roller skis our.! Sometimes on roller skis is difficult to describe the bounding motion or the double poling exercises without them... Lightweight Carbon skis from dings and brushes with the pavement drills are an integral part the. Sports that require endurance, strength and speed, urethane wheels provided controlled! Trina has recruited two women who dry land training for cross country skiing competitive skiers to help out of Stowe Outing. Throughout the sessions Turkey Traverse 5K as well as Rottefella NNN bindings racing, roller skiing fartlek! Her focus is dry land training for cross country skiing on the first Friday in October the cars start arriving at the Stowe Mountain Trails. As the workout intensity becomes higher, the bound will become more powerful advances loops! Sometimes on roller skis a fun, healthy outlet to enjoy winter progressions help clear the summer cob-webs re-institute!