7 tips for your cross country ski prep

It's peak season for all cross country ski enthusiasts, and Vasaloppet is just around the corner. That's why we've gathered some tips and exercises to help you get in shape.

The 'cheat' equipment that can really boost your performance

Rollerskis are one of the best ways to prepare for a cross country ski race. They provide a workout that closely mimics being on skis and are quite fun. Other good options are roller skates or in-line skates.

Team up with your mates

The more, the merrier! Training with friends is always more enjoyable and beneficial for your motivation. When you train in a group, you tend to push each other and those extra 5 push-ups become much easier.

Tip: Find fellow enthusiasts who live nearby and form your own 'x-country ski prep club.' Meeting 2-3 times a week will keep you on track and encourage you to do some exercises at home as well.

Gradually build up endurance

If you haven't been running all year, don't worry! You can still build up your endurance. For a cross country ski race, endurance is one of the key factors since you'll be covering long distances for hours in varied conditions.

Tip: Focus on low-speed running or swimming to get your body accustomed to prolonged activity. Gradually extend your workouts by 10-15 minutes until you reach your target time.

Get more balance with core strength

Building core strength is crucial for cross country skiing. The core is responsible for a significant portion of your balance and weight shifting on the skis, so it's important to work on your abs.

Tip: Dedicate 15-20 minutes a day to core workouts at home. Planks are excellent for the core, but you can also include sit-ups and back crunches to strengthen the entire core area.

Learn to stand on one leg

It may sound odd, but in cross country skiing, you're often balancing on one leg. That's why it's important to have strong legs and not wobble when your weight shifts.

Tip: One-leg squats are one of the best at-home exercises to train your legs and balance. Pay attention to your knee's position and add weights in your hands for extra resistance.

Don't forget your arms!

You'll be using poles, which means your arms will also be working a lot. Neglecting to train them could lead to cramps and muscle aches when you least expect it.

Tip: Push-ups and pull-ups are easy exercises you can do at home, gradually increasing the repetitions over time. A good starting point could be 8-9 sets of 10 push-ups, for example.

Preparation is an all-year-long

Usually, you would start intensive training for your cross country ski holiday/race 3-4 weeks in advance. This should get you ready, but if you want to take it up a notch, keep prepping all year long.

Tip: Running, jogging, swimming, and practicing other sports throughout the year will keep you in shape and provide a solid foundation for more intense preparation.

Psst...If you're looking for new cross country skis, check out our webshop. We have both classic and skating skis, plus all the other equipment you need.