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XC Q&A with Lee Borowski Summer ski training: How much maintenance is needed? I am considering training year-round for cross-country skiing. Do you think this will drastically improve my racing results next winter? Well, the answer is "it depends." No, this answer isn't a cop-out. It really does depend on who you are and your past history. Some skiers will benefit greatly, and some not as much. But anyone who is very serious about racing will definitely maximize their winter performance with year-round training. The general formula goes something like this: The longer you've skied, the more ingrained your technique, the more training you've done, the less ski-specific summer training will improve your winter performance. The newer you are to skiing, the more roller skiing and pole running in the summer will help you ski faster next race season. For most newcomers, relaxed, efficient and powerful ski technique takes time to develop. And with such a short ski season in the upper Midwest, skiers here can develop efficient technique by roller skiing. But first, let me talk briefly about technique. To stay on the right path, work on complete weight transfer from ski to ski and staying as relaxed as possible whether you're striding or skating. Another important ingredient is timing your pole plants, which differs for the various skates and diagonal stride. I would suggest a technique video/DVD or attendance at a summer clinic to undo any bad habits you may have. There is more benefit from off-snow training than just neuromuscular technique. Upper body strength is a must for fast, efficient skiing. In addition, studies have shown that a skier must learn to shunt blood to the upper body while the legs are also working. Until this happens, adding arm power just reduces oxygen consumption. But what about warm weather ski training for experienced skiers? A minimum maintenance program is recommended. Roller skiing once a week or every two weeks will hold most of the coordination, strength and blood pathways till you start a new buildup in fall. In many ways this is similar to weight training. While it takes some doing to become strong and efficient, it takes a lot less to maintain your gains. (See sidebar on weight training.) Now, the two groups that will benefit most from off-season ski training: high school-aged junior skiers and those new to the sport. I strongly recommend most junior skiers treat the summer as if the first ski race was in September. Once fall rolls around, most juniors run high school cross country or play soccer. So, in the fall, when elite skiers are in their big buildup, most juniors are again in an off-season, involved in school sports. Junior training For juniors, I recommend something like the following program: Three ski-specific distance workouts of about 1.5 hours on hilly terrain per week. For these days, allow the pulse to rise slightly above the racing pulse (lactate threshold or LT) at the tops of hills. If you don't have hills, add pickups of one to three minutes to raise the pulse. Then add one roller ski time trial of about 15 minutes once a week, preferably on rolling terrain. The goal for these time trials is fast, relaxed skiing. While going wild, staggering up steep hills may tax the body, it is not the way to develop fast and efficient technique. If anything, start well within yourself with the goal of improving each week. All other workouts should aid recovery, with at least one rest day a week. These are just guidelines, and some will extend the length of workouts quite a bit. I believe the limit for a young elite skier is about 15 hours a week, with harder workouts capped at two hours and the others no longer than three hours. Keep in mind that relaxed and fast skiing is the goal, not long and slow plodding. The above program is also very effective for most masters, whether they ski train all summer or just gear up in the fall. Most skiers' skill level falls somewhere between beginner and expert. Where you are only you can determine. Lee Borowski is a past USSA Nordic Coach of the Year, Badger State Winter Athlete of the Year, and the coach of several Junior, Senior and Collegiate Skiers of the Year. He has also coached many masters skiers who have won both national and world championships. In addition, Lee is the author of several books, many articles and four videos on cross-country skiing. He runs the website http://thesimplesecrets.com/. To order Borowski's NEW Simple Secrets of Skating or The Simple Secrets of Striding (demonstrated through footage of Olympic and world champions and available on VHS and DVD), send $25 plus $1.75 shipping (Wisconsin residents add $1.27 tax) to Lee Borowski, 4500 Cherokee Drive, Brookfield, WI 53045.
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