SkiPost
Volume 13 Issue 16 : Aug 16, 2012
SkiPost Felix
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Should I Rollerski?

    I' m a J1 this year for the first time for my high school and so and so on.  This upcoming season I am hoping to do really good and qualify for JOs and you know just have an all-around good race season.  I have just recently read your article/reply on junior training and my coach has put me on a very similar training schedule with the weekly, monthly, and yearly hours you had suggested.

 

I am at the moment training on my own despite wonderful programs provided by great knowledgeable coaches.  The coaches have their groups rollerskiing a lot.  Pretty much every other day or more.  They practice technique and do time trials and so forth on rollerskis.  I myself have strayed away from rollerskiing and have been doing  a lot of mountain running, mountain biking, and strength training to stay in shape.  To get to the point I am wondering if roller skiing is really worth all of the days that I know others have been putting on it.  And others being people who are the top skiers in the state at the moment so it has been making me question my training.  As summer progresses into fall I will be doing more roller skiing, but most likely no more than 2-3 times a week.  And I most likely won't be doing technique with it, just as an

upper body strength workout.  I just wanted to hear about your thoughts on rollerskiing consistency and training and whether or not to practice technique during these workouts?

 

Rollerskiing is an important part of ski training, but there are a couple of different approaches.  It is definitely the most ski-specific dryland activity that we can do, so we recommend it to anyone who is serious about ski training.  As to how much, I guess that depends on what you and your coach feel you need to develop.  Rollerskiing is great for technique work and specific strength, especially double-poling classic and no-poles skating.  It is the only activity that will very closely mimic skiing.  Ski-walking and bounding are close, but they just won't give you the balance and specific motions that you get with rollerskiing.

 

Rollerskiing is not the most efficient aerobic training out there, though, so you are probably better off doing most of your distance and

intensity work on foot (running, ski-walking, bounding, etc).  Most elite skiers use rollerskiing as you do - to develop strength, balance,

coordination, and technique. As a first year J1, you should be focusing on increasing your training in an intelligent progression, hopefully under the eyes of a good coach, as well as moving towards more systematic and specific training. This is an excellent time to build your technique as well.  Rollerskiing will become more and more important as you develop and progress towards an elite senior skier.

 

How much is right for now?  That depends on what you need to develop.  It's really hard to make specific suggestions since I don't know your background, but rollerskiing a few times per week is probably OK for the summer and should pick up to 2-4 times in the Fall.  Make sure that you are doing specific strength on rollerskis at least once per week (double-pole, single-pole, no-poles skating). 

 

Also, you should work with someone on technique at least once each month or more to verify that you are not developing bad habits, especially in classic. Rollerskiing is a great way to improve your technique, and if you can get someone to help you (coach, friend, parent), it is good to get some video of yourself and compare it to World Cup skiers and see how you can improve during the off-season.

 

Good luck this year.  I hope you make it to JO's.  Train intelligently and you will get there...

 

SkiPost Reprint 

Strength Testing 
June 9 SkiPost article

How is the "Strength Testing" conducted at the J2 National Talent Camp?  J2 Strength Test Boys J2 Strength Test Girls

This camp uses the Cross Country Canada's Strength Testing Protocol. 

Duration: 1 min on, 1 min off, start to finish 
Sequence: must be in the following order: 

1- Pull-ups: pronation grip (back of hands facing you); grip wider than shoulder width to allow 90 degree angle when  upper arms are parallel to the ground; legs bent at knee level is allowed but no swinging with the legs allowed during pull-ups; chin must be raised above the bar with each pull-up to score one rep.

2- Sit ups: knees bent at 90 degrees and feet anchored; arms crossed in front with hands holding opposite shoulder; elbows must touch knees no further down than 10 cm from top of knee to score one rep. ; lower tip of shoulder blades need to touch ground between each rep.

3- Push-ups: stand on hands just outside shoulder width; the upper arm must be parallel to the floor at the lowest point and full extension at the highest point; whole body must remain fairly straight through the test.

4- Box jumps: feet together top of box at 16 inches (40 cm) off the ground; more than half of feet length must land on the top of the box so there is some pressure applied on the heels
 
5- Dips: grip and arms motion as with push-ups; arms and feet elevated off the floor. 

Strength Images

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Team News
National Nordic Foundation's
 
 Pillar Projects Supported Camps

Nordic Combined National Training Group
in EU until Sept 5
Pillar Project Level 2
Leberec in Czech Republic this week
NTG Liberec

Click on images to see more. 

   

SWEUSA Women's Camp
Is taking place this week at the Torsby Tunnel in Sweden. This is a Pillar Project Level 2 "International Development Camp." 
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Event News
Jenny Bender's Ski Erg Showdown
Can you compete?
Check it out at
Boulder Mountain Tour
& National Masters
Yellowstone Ski Festival
Summer Training Programs and Camps 
Lake Superior Ski Club's Master Training Group  

Lake Superior Ski Club offers a variety of options for Masters Skiers in the Duluth MN area. Starting in October and running until the Birkie. We are here to make you a better skier, whether it is to keep up with your friends or qualify for the Elite wave of the Birkie let us help you achieve your goals. More info here 
Training Camps for Everyone  
 
From a 7-year-old junior skier to a 65-year-old master skier, CXC offers a variety of camp opportunities this summer to help cross-country skiers across the Midwest, Great Lakes and beyond to reach their full potential.

Limited rollerski equipment is available upon request. August camps will be held at the CXC Training Center (Telemark Resort, Cable, WI) alongside of CXC Team. Camp registration includes CXC membership.

Enter DISCOUNT CODE 'save20' and receive $20 off your camp registration if you're a member of one the following ski clubs:
SISU, Peak Nordic Ski Club, Lake Superior Ski Club, F.A.S.T. Performance Training, Copper Country Ski Tigers, St. Croix Valley Ski Club 

Green Mountain Valley School
XC Summer Camps & Training
Sisu Skiers Summer Training  
Summer Training Programs and Camps 
Does you have a summer programs you wish to promote? 
email [email protected] and we will share.

Nordic Job Openings

Co-Head Nordic Coach - Mounds View High School Arden Hills,MN
 
Ability and passion for teaching nordic techniques and racing strategies to beginning through advanced high school skiers
Strong wax knowledge Reliable, communicative, flexible, collaborative and fun! Email resume  and cover letter to [email protected]  

 

 

Nordic Job Opening? email [email protected] to post

About SkiPost

 

Cross-Country skiing's community lodge. Where knowledge and stories are shared. The goal of SkiPost is to make the sport of Cross-Country skiing easier and more enjoyable for all who choose to participate. If you have questions on Cross-Country Skiing email us [email protected] and visit SkiPost.com

 

Enjoy Winter,

Andrew Gerlach
Director/Editor- SkiPost

 

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Should I Rollerski
Strength Testing
Bliz Survey
Team News
Event News
Summer Camps
Nordic Job Openings

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