Winter is the perfect time to build the foundation for your fitness and prepare to achieve your future goals successfully. If you love being on skis, surrounded by mountain nature, activities like cross-country skiing and ski mountaineering offer the ideal opportunity to train while having fun. These sports not only allow you to explore breathtaking landscapes but are also perfect for improving strength, endurance, and coordination.
Cross-Country Skiing: Fluidity and Efficiency
Cross-country skiing is considered one of the most complete and accessible sports for anyone looking to improve endurance. This activity engages almost all muscle groups, promoting a harmonious body development and seamlessly integrating into the foundational phase of base training. Additionally, thanks to its cyclic nature and steady rhythm, cross-country skiing is ideal for working on aerobic capacity effectively without being overly taxing. Beyond enhancing cardiovascular health, its smooth, rhythmic movements strengthen the legs, core, and arms.
There are two main techniques:
The Classic Technique
The classic technique, often considered the starting point for those new to cross-country skiing, closely mimics the natural movement of walking or running. The skis follow two parallel tracks in the snow, providing a stable and intuitive guide for beginners.
Main characteristics:
- Natural movement: Alternating leg and arm pushes simulate walking, making the motion familiar even for those new to skiing.
- Easy to learn: Perfect for developing balance and coordination without requiring complex skills.
- Great for varied terrain: Works well on flat trails or gentle slopes and descents.
Why choose it?
- Beginner-friendly: It doesn’t demand advanced strength or technique, allowing you to focus on mastering the basic motion.
- Versatility: Used in both recreational and competitive contexts, it remains valuable as you progress.
The Skating Technique
The skating technique, also known as the “freestyle” technique, involves lateral movements similar to ice skating or rollerblading. This technique requires greater strength and coordination compared to the classic style and is more suitable for those familiar with cross-country skiing or seeking high-intensity training.
Main characteristics:
- Dynamic movement: Skis move in a “V” shape with diagonal pushes, increasing speed and efficiency on open terrain.
- High intensity: Allows for higher intensity levels, making it ideal for building endurance and power.
- Best on wide trails: Requires broader, well-groomed tracks compared to the classic technique.
Why choose it?
- Ideal for advanced athletes: Provides a full-body workout with significant engagement of core and arm muscles.
- Speed and challenge: Perfect for pushing your limits and taking on more demanding training sessions.
Ski Mountaineering: Adventure and Strength
If cross-country skiing is smooth and rhythmic, ski mountaineering represents a journey into wilder, more intense terrain. It is a sport that combines effort and reward: ascending slowly, step by step, through snowy landscapes and then letting go in the descent, blending adrenaline with technique.
- What does it train? Climbing with skins requires leg strength, mental resilience, and focus, while descents challenge balance and reaction skills. Additionally, managing the pace and duration of each outing makes ski mountaineering highly flexible and customizable.
- An excellent alternative: Ski mountaineering is not just physical training, but also a mental exercise. It requires careful planning, adaptability to conditions, and respect for the mountain environment, fostering personal growth alongside athletic improvement.
Preparation and Equipment
To get the most out of these activities, proper preparation—both physically and in terms of equipment—is essential.
Equipment
- Cross-Country Skiing: Choose skis, boots, and poles suited to your height and the technique you plan to practice. Consult an expert to ensure proper fit.
- Ski Mountaineering: Invest in lightweight skis with high-quality skins and secure alpine bindings. Don’t forget your safety kit (beacon, shovel, probe) and learn how to use it properly. Safety is paramount in this sport! Always plan your outings according to weather and snow conditions.
Physical Preparation
- Cross-Country Skiing: Focus on exercises that improve endurance and core strength, such as planks, push-ups, and lunges. Work on flexibility to optimize your movements.
- Ski Mountaineering: Perform exercises to strengthen your legs, such as squats and step-ups, and get used to simulated climbs using a treadmill or hilly terrain.
Integration with 2PEAK
The 2PEAK training program allows you to create specific plans for cross-country skiing. Simply select “Cross-Country Skiing” as your primary sport and receive a customized plan that adapts to your level, goals, and available time.
Using the multisport feature, you can also incorporate ski mountaineering as a complementary activity. The plan will automatically adjust to include both activities in a balanced and stimulating way. On the browser version, go to “My Training Plan” > “Multisport” and add ski mountaineering.
Conclusion
Cross-country skiing and ski mountaineering are two extraordinary activities that can transform winter into a period of physical and mental growth. With the right approach and tools like 2PEAK, you can create a tailored training plan, enjoy yourself, and prepare to achieve your future goals.