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August 18, 2011: Volume 12, Number 20



Rollerski Training App?


A reader asks,


Is there a decent app for rollerski training for my smartphone?


Do any readers have an answer?


if you do email us at  weanswer@skipost.com 






Pre-Competition (FALL)

Training becomes quite specific to the motions and intensity of ski racing. Aerobic endurance is still the primary focus, but the means to develop it have become more specific and more intense.


Training volume levels off or even decreases slightly to allow for the increase in intensity. Most of the training volume is aerobic endurance training - low intensity training of medium to long duration. Example: Rollerski or run almost exclusively in level 1.




General: General strength takes a back seat to specific strength. Max strength is the general strength focus in this period (for only 4 weeks). Strength endurance is the primary concern of a skier, but power and max strength cannot be neglected.

Example: circuit using body weight exercises and more ski specific motions. Include some fairly ski specific max-strength exercises as well.


Rollerski specific strength sessions are the primary forms of strength training and should be predominantly endurance based. Skiers should also incorporate plyometric, explosive jumping exercises into their strength routine during the pre-competition phase.




  During the Pre-comp phase, duration and intensity of "intensity" training should reach levels similar to competition. High intensity (Vo2, above threshold) intervals are used. This type of training must be built up to, to be effective. Example: (LT) 2min, 3min, 5min with equal recovery, times 3 at LT. At the end of each interval you should feel like you could have kept going. At the end of the workout, you should feel like you could have done more. (VO2) 5x5min with half recovery at 95% of max. (target heart-rate will not be meet until the second interval). Each interval should take you the same distance.  Example: 10x 200meters single pole, 10x200meters double pole. Distance double pole session over all terrain. 

Technique and Speed: 

All training is technique oriented. Speed training is a great way to train the anaerobic system, but also to learn to ski relaxed and with smooth technique at a challenging pace. Example: 10to20x20seconds incorporated into an endurance session






Training history



It is very important to consider your training history when planning training. Training adaptations take time - weeks to months to years. The easiest way to monitor and plan training according to ones training history is by tracking volume. Training volume shouldn't increase by more than 15%. Raising your training volume or intensity too rapidly will produce a short positive spike in fitness followed by a long-term decrease in fitness, injury or over-training. If last year you trained 300 hours, aim for at most 345 hours this year. If you trained an average of 10 hours a week during the fall last year, then aim for an average of 11 or 11.5 this fall. If you don't know how many hours you trained in the past, try to recall how many times a week you trained, approximate duration and at what intensity.


Ultimately, through planning as we outline it here, you should be able to get more out of the time and energy you invest in training. Therefore, for most skiers, increasing the quantity of training becomes less important then improving the quality of training.   



Do your primary workouts on the terrain in which you most struggle. If in races you struggle on short steep hills then incorporate short steep hills into your training and focus on improving your technique in order to maximize your effort on them.



Ski races are won on the up hills, but that doesn't mean you don't race the whole race. Experiment with the optimal intensity you can maintain on various types of terrain. For instance, if in training and racing you are so winded at the top of an up hill that you cannot ski well on the down hill following it (and lose all the time you may have gained climbing on the descent), then you need to slow down on the up hill.



 Technique is the primary determinant of economy and economy is a primary determinant of performance. Every ski specific session should focus on some element of technique. Technique, strategy, terrain and fitness strengths/weaknesses are closely tied and to work on one should be to work on the other.






SATURDAY SEPTEMBER 17, 2011 at 8:45 am!

Duluth, MN


The NorthShore Inline Marathon organization would like to present the only rollerski marathon in the United States!


Enjoy the country's most scenic and exciting rollerski event along the beautiful North Shore of Lake Superior! The 26.2 mile marathon begins just south of Two Harbors and continues along Scenic Hwy 61, rolling through the I-35 tunnels, and finishing at the Duluth Entertainment Convention Center (DECC).

More info here:



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Share with your Team and Friends


CXC-Salomon Super Fit Weekends


back by popular demand


 superfit mapping


Gear West Ski & Run - Long Lake, MN September 23-25, 2011


Cyclova XC - St. Croix Falls, WI October 28-30, 2011


King Keyser - Hinsdale, IL October 28-30, 2011


Fontana Sports - Madison, WI November 4-6, 2011


Hoigaard's - St. Louis Park, MN November 4-6, 2011


Joe's Ski Shop - St. Paul, MN November 11-13, 2011


Bicycle Doctor Bike & Ski - Dousman, WI November 11-13, 2011


Finn Sisu, - St. Paul, MN December 2-4, 2011


Ski Hut - Duluth, MN December 2-4, 2011



More SuperFit info:  


 START Pine Tar/Waxing Clinic & Pasty Dinner

OutThere Nordic Sports

 Rice Lake, WI

Friday, November 11, 2011 at 6:00pm


RSVP here

 Start Now, Finish Faster




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Enjoy Winter,
Andrew Gerlach
Director/Editor- SkiPost

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