Nordic or cross-country skiers do not have the luxury of chairlifts. Thus, they engage in vigorous, nonstop activity that requires dynamic core, leg and upper body engagement, as well as balance coordination and aerobic and muscular endurance. Their off-track conditioning programs must address all of these aspects of fitness, and the most effective programs simulate the movements of the sport.
Roller Skiing
When the snow melts, serious cross-country skiers take out their skates and specially designed poles and engage in a dryland training method called roller skiing. Manufacturers design two types of roller skis. Rough road roller skis, also called off-road skis, work on pavement, but they are less effective on grass, sand or gravel. In contrast, all-terrain roller skis work on any type of terrain. The movement mechanics of roller skiing have direct transfer of training to Nordic skiing, making it an effective off-season training method.
Aerobic Conditioning
Nordic skiers require a strong aerobic base, advises certified trainer Katherine Leopardi Anderson. Equipment such as elliptical trainers and specialized cross-country ski machines provide cardiovascular conditioning, while using movements and muscle groups similar to those used in Nordic skiing. Since these machines have upper body handles, they also help improve sport-specific coordination. Anderson, in an article featured in the National Strength and Conditioning Association's "Performance Journal," suggests adding intensity by increasing the machine's speed, resistance and direction of movement.
Gliding Equipment
If you are a novice Nordic skier, the gliding and sliding sensation may feel unusual. Two types of fitness equipment -- gliding discs and slide boards -- help you experience these sensations in a relatively safe environment. Gliding discs are less expensive, easier to find and easier to use than slide boards. Manufacturers design them for carpet, linoleum and wood floors. Each disc attaches to each foot, allowing you to perform shuffling movements similar to cross country skiing. The slide board is a long slippery board that comes with special booties that you wear over your shoes. The board also facilitates shuffling moves, as well as leg strengthening moves that travel across the board.
Uphill Pole Walking
Uphill pole walking has numerous benefits, including aerobic fitness, gluteal muscle and leg strengthening and upper body endurance. The poles also help you develop the arm and leg coordination necessary for cross country skiing. On the downhill portion of the workout, the poles have a function similar to your cat's whiskers. They sense the terrain in front of you, alerting you to the rocks and tree branches that may cross your path.
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