Skiing Exercises

What are good workouts for Nordic skiing?

I'm trying to prepare for my first Nordic season. I'm in good shape from cross country, so I'm mainly wondering about strength workouts, especially something in a weight room.

Public Comments

1. Weights aren't really the way to go because you don't want to build up bulk. Cardio and Resistance Training are excellent, so if you have access to an elliptical, treadmill, or bike then go for it! If you do use weights, increase you reps, not the weight. You want stamina. Squats and lunges with weight balls are good too. You'll promote flexibility and balance as well as tone your key areas. Keep running. Add some ankle weights and/or incline to your run. I suggest ice skating or rollerblading as well. If you are a runner, you probably have good tone in your calves, hams, and quads. You'll also want to build up your groin muscles. Rollerblading and ice skating will work some of the same muscles you will use when skiing on the flats and going uphill. Don't forget about your core and upper body as well. Triceps get used when pushing and the core is important when turning.
2. Bicycling is the flip side to cross country skiing. If you must stay inside here are some helpful items: An old style Nordic Track ski machine is in my weight room. These are available for minimal cost at rummage sales. One feature they have is a pulley with adjustable resistance connected to a cord with two handles. The action mimics working with actual ski poles. It is hard to work your arms in the right manner with anything else. You may find some other sort of machine to do this on. Get a bike trainer for your legs. Ride for 15 minutes at a cadence between 90 and 100 rpm. Ride an interval for two minutes up to your maximum heart rate, drop down and recover, repeat three times. Vary the way you get to your maximum on different days between adding resistance and spinning out you cadence. Get a balance board such as the Vew-Do. This won't do much for your strength but it will do wonders for your technique. Work with free weights. They work your core. Lift with one arm. Don't overdo it. Many reps with light weight. Don't forget to do your pilates!