Skiing is generally regarded as an aerobic sport, and rightly so. But it is also an explosive power sport. Unlike running, cycling, or swimming, where power is applied nearly continuously, each individual stride in a cross country ski race is an explosive event-certainly more explosive than in any other endurance sport. It is in order to train this explosive power that we do spenst workouts. This article gives an overview of spenst training theory and practice.

Spenst comes from a Norwegian word meaning vertical jump. A spenst workout is one with the goal of increasing the height of your vertical jump. In America the word has taken on a slightly different meaning; a spenst workout is one where you work on your ski-specific explosive power.

One of the best ways to incorporate body position training into your spenst routine is to extend your warm-up. Even if this means a shorter time spent doing jumps and such it is well worth it. To get anything out of your spenst routine you must be thoroughly warm, and you also must see and feel 

 

To train good skating position we start with a static drill. Turn your left leg out at the hip. Place your weight on this foot, which should point about 40 degrees away from where you are facing and bend deeply at the ankle and knee to bring the hips forward. Roll your shoulders forward to properly align your spine. Gently bounce up and down an inch or two, and get used to the feeling of balancing like this on one ski. Do this for about 30 seconds on each side, and repeat at least once on each side.Next, start from this position on your left leg and then step to the same position on your right. Try to feel the weight transfer as if you were on snow.

Once you are comfortable with this, we can move the the explosive version: Set up in good skate position, hips and shoulders forward, hip turned out, ankles bent. Then jump explosively off of this leg and land in good skate position on the other. You may want to swing your arms in a V-2 skate motion. You may want to take a small hop between jumps to help you set up. Whatever helps you focus on an explosive lateral jump, and allows you to start and finish in a good, technically sound position. Do three sets of a total of about 20 jumps (ten from each leg).

As long as you keep the total number of jumps and sprints low, you can add some less specific exercises. Two-legged jumps, running sprints, backwards running sprints, high-knees sprints, etc. I usually add one of these to my spenst routine. But only one. The aim is for quality and for specificity.

Frank is on the right track. Sports drinks are specially formulated to optimize carbohydrate delivery and rehydrate the body quickly. Generally sports drinks are a 6 - 8% glucose/fructose solution. This is the optimal amount of carbohydrate and glucose and fructose use different transporters thereby allowing both to be absorbed across the intestinal wall without competition. Any higher than 10% and the osmotic load is too high and it slows the passage of fluids and carbohydrate into circulation. In some cases when athletes consume gels in addition sports drink the amount of CHO in the gut can exceed the body's ability to digest and absorb it and it can lead to stomach cramping as well as reduced hydration and carbohydrate delivery. Sports drink also contains sodium which is important for several reasons. Sodium reduces diuresis which means you will "pee-out" less of what you take in - that's a good thing, it means those fluids are in circulation and not in the toilet. Sodium also increases the "drive to drink" meaning you are more likely to drink more, and sodium is needed to maintain electrolyte balance and avoid hyponatremia (low plasma sodium levels), which is a dangerous condition that results from drinking too much water without any sodium sources over long-duration exercise (4+ hours).

Hope that helps!

Abby

Sodium replacement during long duration exercise is important and should be considered outside of your usual daily intake. There is much research to support that a low-sodium diet is good for arterial and cardiovascular health. With this in mind, it is important for salt sensitive individuals to keep sodium intake below 2,000 mg/day. This being said, you can view long-duration exercise as an exception. DURING this type of exercise it is a good idea to consume sport drink that has added electrolytes such as sodium. The amount of sodium in most sport drinks is adequate to replace sodium losses via sweat. Consuming a small amount of sodium during exercise minimizes risk of hyponatremia and also increases the drive to drink, thereby supporting adequate hydration practices. Sodium tablets are overkill and not recommended and after exercise you should continue to consume your normal low-sodium diet.  In general sports drink is only needed for exercise over 60 minutes in duration if exercise is conducted in a hot environments or 90 minutes otherwise.

Hope this helps!

Abby

Abigail Larson PhD., RD, CSSD, CSCS
Southern Utah University
Physical Education Department

ASMS Champion

2006 Nordic Olympian

Endurance Fueling Expert