FIND OUT MORE!! OnTheSnow visited U.S. DC Rainmaker. Roller skiing equipment and that used with rollerblading differ considerably. While you may not have access to a dry land training group, you can greatly improve your skiing before you get on snow. Thirty-eight millimeter wide wheels provide stability and a 28mm ground clearance is designed to enhance balance while still keeping you clear of pebbles and other small road hazards. Doing it well requires finesse to control pressure and then release it at the right moment -- as Bode Miller says, it's a "dynamic balance move." It is difficult to describe the bounding motion or the double poling exercises without seeing them done. “These skis were as close to skiing on snow as I’ve found in rollerskis,” one noted. According to the XC Ski World website, the most important piece of roller skiing equipment are roller skis. Camp activities include an introduction to ski specific dry-land training, roller skiing, and cross training activities; such as agility and obstacle courses, pole hiking and bounding, and outdoor games. Contact. She often states that walking on skis is not skiing. As the name suggests, the Classic has a 700mm wheelbase, designed to allow the skis to glide like the real thing. JOIN US. The ISRA Dry Land Program uses scientific, evidence-based practices to improve movement quality, muscle power, and cardiorespiratory fitness through systematically planned sessions that not only maximize training results but also enhance skiing … Cross training through different sports is a great way to improve general fitness and will help for skiing. At the end of each day, the two groups meet up, and announcements are made about upcoming ski workshops, waxing clinics and the news from SNOC. She should know– she has competed for the last 44 years—first at the Women’s World Champion Cross Country events, then on two Women’s Olympic Cross Country ski teams and now, in the World’s Master’s Competitions. Offseason training often occurs on dry land, sometimes on roller skis. Bring CLASSIC LENGTH ski poles to workouts. With its Fork Flex rollerskis, Pursuit changed the game in terms of how these summer training devices flex and mimic the feel of skiing on snow. Marwe does not have the option of purchasing a brake for their skis, so, if you’re a new rollerskier or worried about speed and stopping, it’s possible that these aren’t for you. It could be because it’s made from a honeycomb composite shaft (called the Snowfeel XC Nanocarbon Aircell Core) designed to dampen road vibration for a particularly smooth ride. They were incredibly smooth and tracked well,” he said. Trina Hosmer believes that dry land training is one of the best things you can do to improve your skills on cross country skis. I don’t have access to good roads for roller skiing. If you are a roller skier, you will use regular ski boots with your roller skis. Balance work, ski specific circuit strength, and perfecting basic skiing motions will be woven throughout the sessions. “The gliding experience felt similar to snow and the stability allowed a really natural balance for skating,” one said, “like being on snow.” All felt the 100mm, medium speed, urethane wheels provided a controlled, moderate-paced ski for training. Trina  describes the techniques as follows: “The human motion for ski walking is, literally, a walk with ski poles. Smoothness was the top characteristic listed on more than one review sheet, and testers noted that the speed of the wheels and bearings made the Roadline C2 a hoot. Geraghty-Moats Wins Historic Nordic Combined World Cup, Kids Should Care: How to engage youth skiers to properly maintain their gear, Skiing The Home Range: Adventure on Vermont’s Catamount Trail. Another tester thought the wheels were a little bit narrow, decreasing stability, particularly when cornering. With the cross country skiing season just around the corner, it’s a great time to work on the conditioning that will make skiing easier, faster and more fun. Most of the exercises below you can do in your home with minimal equipment. Find details on new events like the Turkey Traverse 5K as well as a large set of clinics and training programs for all ages. You don’t have to kill yourself, 20-30 minutes a few times a week will go a long way this winter. NoRdic TEAm … She should know– she has competed for the last 44 years—first at the Women’s World Champion Cross Country events, then on two Women’s Olympic Cross Country ski teams and now, in the World’s Master’s Competitions. Hike with your poles, strengthen your core with sit ups or planks, do balance exercises in the gym, find a ski instructor who can show you the ski walking and bounding techniques. Ski bounding is a combination of a skip and run with poles. * Bring a non XLR8 Member to Dry Land and get $5.00 off! She says she wasn’t very good when she competed at that first Women’s World Champion Cross Country events in 1970 in Czechoslovakia. Take advantage of the start of fall and enjoy the changing colors while you are training … * The age groups are guidelines, and have room for flexibility, depending … Ski walking is the easier of the two. One of the hardest parts of skiing is the transition from one turn to the next. To enhance balance she has the women stand on one leg in the ski position and then hop to the other. In the 80’s she biked the state of Vermont in one day–200 miles from Canada to Massachusetts. Made to flex directly underfoot—think camber in a skate ski—Marwe’s 620XC skate rollerski, well, rolled well in our test. Free Ski uses a series of cross training skiing and boarding programs to encourage development, enhance and create an … What began on flat ground moves on to hillier terrain and then advances to loops around the Nordic trails. The group started in 1995 and has grown from 8 women to 50. Ski Team athletes Grete Eliassen and Heather McPhie at the state-of-the-art Center of Excellence in Park City, Utah, to build an exercise routine you can do at home or in the gym. Our dryland programs have been designed to help prepare our skiers for the rigorous physical demands that skiing places on our bodies. “Your arms are flapping.” she says to one of the newcomers. If you’re looking to avoid traffic or the blazing heat of pavement, these big wheels are designed to roll over rough surfaces with ease. Our volunteer-run club provides a fun, healthy outlet to enjoy winter. A beach towel or yoga pad 3. Are there aspects of some of those that can also help learn or improve our techniques for classic cross country skiing? Think speed reducers, brakes and, a tester favorite, tracking adjusters. link to langlauf.nl. The organization of cross-country ski competitions aims to make those events accessible both to spectators and television audiences. One tester with years of high-level technique training noted that “you can make [the skis] slip if you start kicking like wax never slips. Ski bounding can vary between a powerful bound to a high tempo bound. She focuses on each woman’s arm and body position. Any sport that involves moving the legs and getting the heart and lungs working is a good place to start. We take advantage of warmer weather to add a dynamic movement warm-up involving a progression of locomotor tasks building from slow to fast, simple to complex. Marwe Classic 700XC | $369 | www.finnsisu.com. These progressions help clear the summer cob-webs and re-institute specific skiing muscle memory and body position awareness. This is super important for folks focusing on technique as it’s really easy to start the on-snow season with ‘roller ski’ kick, which can lead to technique issues for months.” The same tester attributed this difference to the fact that V2 uses a ratchet in their front wheel (as opposed to the back) to simulate the kick. I will have to try this with a couple of dry land X-C skiing options. WE ARE READY TO DO THE WORK TO BUILD WINNERS!! We’ll discuss below which training programs, and which athletic abilities we’ll … Each woman takes her own training seriously but offers non-judgmental encouragement to everyone on her team. THINGS TO BRING TO DRY LAND: 1. The Loppet Foundation has released their lineup of winter training programs and activities. The boredom of weekly routines is broken up with friendly team competitions to see which team will finish first in a drill. Nakkertok has over 75 km of groomed cross-country ski trails, and snowshoe trails, located 20 minutes from Ottawa. V2’s rollerskis are known for having a myriad of adjustments and accessories. And there will be a virtual presentation on youth and collegiate skiing on Wed evening, Nov 4th. There is no rest coming down hill; this is the time for double poling exercises that emphasize core crunching and setting the arms in the ground for power. “You really are not skiing unless you are skiing on one ski, so balance is key,” says Trina. These skis come ready to be mounted with an NIS plate and predrilled SNS holes. All materials are built specifically for cross-country skiing and are relevant to the time of year. As skiers become stronger, the bound will become more powerful. The skiing techniques used are very similar to techniques used in cross-country skiing on snow. “Hiking with poles really works your arms and your shoulders.”   Everyone looks tired but happy as they leave. Balance drills are an integral part of the training, too. One of the first things I noticed was how the skis seem to encourage good footwork and extending the glide without feeling too fast,” noted one of our most experienced testers of the RCS Carbonlite Skate. ? Often, the women go up  the same hill many times. On the first Friday in October the cars start arriving at the Stowe Mountain Nordic Trails of Stowe Mountain Resort. Such training included bicycle racing, roller skiing, fartlek running, cross-country running, simulated … While we only tested the skis in dry conditions, Marwe says the 80mm-wide wheels grip wet pavement particularly well, too. Some of the biggest gains are made in the off-season. When done well, the ski bounding results in being in the air for a good part of the time, almost like floating . The forks, both front and rear, are the point of flexion. Not only does working with poles add an upper body workout to a hike, but it also increases stability and circulation and takes the pressure off your knees. This year, because of the size of the group, Trina has recruited two women who are competitive skiers to help out. “Nice smooth finish. V2 says that very few people—if any—have perfect body geometry, which makes tracking rollerskis difficult from a manufacturer’s perspective. Body position is the foundation of efficient cross-country skiing – it … Reply. Fischer designed this rollerski with an “Air Core Composite frame” in order to dampen vibration and increase the rolling smoothness. . There are three areas common to sport-specific exercise programs – strength, endurance and skill. 2. In addition the amount of power used will be dependant on the intensity of the workout and the goal of the workout.” We watch and listen, with the group repeating her movements  after watching the correct form. 900 Avenue Gatineau, Gatineau,QC J8V 4A6. Remember your old Pro-Ski C2 classic rollerskis? Trina’s love of the sport is always evident and her enthusiasm carries over into the group. Ski walking can vary from a slow tempo walk to a high tempo walk. They provide an incredibly smooth ride on black top, too—they’re just a bit heavier and can feel a little clunkier than other skis that get the same job done. An Awesome XLR8 attitude! They range in age from 30s to 60s, and in ability from beginner to racers. Email: [email protected]. Roller skis comes in many different lengths and wheel speeds, but they usually consist of a 1.5-meter-long shaft, upon which regular ski bindings are mounted. In fact, efficient getting and staying fit for skiing is a year-round activity if you want to avoid injury, improve your skiing and get the best out of your ski day. By using a simple process of jumping from left to right continuously you can simulate an athletic movement that can feel very similar to skiing in short to medium radius turns. Stowe Mountain Nordic Trails of Stowe Mountain Resort, Introduction to Performance Skiing and Racing at Trapp Family Lodge, Catamount Trail Associations Women’s Day Cinic. The V2 Aero 150s, with their pneumatic wheels, are a fantastic option for skiing smooth, hardpacked, dirt roads. Performance aside, testers agreed with one assessment of their curb appeal: “The carbon-fiber look and flex made the skis look sleek and feel fast. Through the coming weeks, the intensity of the training will increase for everyone. Smiles, laughter and good humored complaining are all part of the ambience. Made with the same honeycomb dampening technology as the Skate 620XC, Marwe’s Classic 700XC rollerski flexes even more ski-like, testers felt. The classic technique relies on a wax or texture on the ski bottom under the foot for traction on the snow to allow the skier to slide the other ski forward in virgin or tracked snow. Seeing the woman’s  surprised look she follows up more softly with ” No one is exempt from my criticism!”  The group laughs in recognition of this truth. At the end of the demonstrations, the group breaks into two, with new members going with Trina and the more advanced skiers teaming up with the two new leaders. Each pair of their XLQ920 skis has an adjustment on the axle that moves the tracking one way or the other depending on whether your body naturally pushes the ski out or pulls it in. Trina encourages the women to do core exercises  or yoga for flexibility, and hike with their poles in between these Friday sessions. Two bottles of water 4. “Women in general do not have much upper body strength,”  Trina states. Both take intense cardiovascular effort. Cross-country skiing is an endurance sport, and because you can't train year-round in the snow if you live in temperate climates, you'll want to condition yourself on dry land during the off-season. Start with a short warm up and active stretch of anything that needs loosening before doing 2 to 3 sets of 6 to 8 reps of exercises that target your triceps (like weighted or assisted dips), latissimus dorsi (like pull ups or lat-pull downs), glutes (like dumbbell lunges), and hamstrings (like Russian dead lifts). And have fun while you wait for the snow! We are going to get after it with both intensity and volume increases. 2. UpperBody: 20-30 minutes. The training then moves to a demonstration of ski walking and ski bounding . Get in shape for skiing with pre-season dryland training. (September – October ’20) This is our biggest period of the year. http://patricialyonsurrey.wordpress.com/ or http://patricialyon-surrey.blogspot.com/. As the workout intensity becomes higher, the tempo increases. Functional Dry-Land Training for Transitions Between Turns in Skiing. Welcome to period six of training for cross-country skiing. Swix Triac Carbon Skate | $350 | www.swixsport.com. Nordic skiing, whether classic or skate, is one of the few activities that works both the upper and lower body, pulling and pushing every major muscle and most of the small ones too. They have a training loipe for testing. Her focus is also on the women’s hips, making sure the drive forward is coming from the rotation of the hips. COST: $15.00 for the two hours session* (First Timers and Parents Free!!!) It is a time of whooping and hollering and congratulating individual improvements made. The second phase of our dry-land training program includes several new movement elements, many of them in the frontal and transverse plane (both critical to skiing faster). Dry-Land Cross-Country Ski Workout 1) Core : Crunch, Reverse Crunch, Hanging Leg Raise, Med Ball Slam & Throw “A tight core will reduce rotation … The emphasis is on learning to ski more efficiently, whether you want to ski for an hour or race a 50k. ARE YOU READY TO DO THE WORK TO BE A WINNER? More info about Pat: Fischer Carbonlite Classic | $390 | www.fischersports.com. As with other sports that require endurance, strength and speed, some athletes have chosen to use banned performance-enhancing drugs. Then it’s Trina’s turn to watch. Marwe has also redesigned the shaft in both the Classic 700XC and the Skate 620XC by adding polyurethane at the ends to make them more resistant to moisture and, therefore, more durable. Fischer RCS Carbonlite | $340 | www.fischersports.com. Pursuit Fork Flex | $250 | www.pursuitrollerskis.com. She can often be heard saying  “drive with your hips!” or “dig with those arms!” as the women practice. The purpose of the International Ski Racing Academy’s Dry Land Program is to augment ski-racing performance and improve injury resilience. Hiking, paddling, running, bicycling, swimming, to name a few, but the following ways are cross-country ski specific and mimic the actual physical mechanics of cross-country skiing. All felt the 100mm, medium speed, urethane wheels provided a controlled, moderate-paced ski for training. Training for sport should be rewarding, confidence building, and fun. Those days are over but she plans on keeping her license plate, IBIKE and biking and hiking until she is 90+. Cross-country skiing has two basic techniques, which apply to different surfaces: classic (undisturbed snow and tracked snow) and skate skiing (firm, smooth snow surfaces). Even if we really really love to ski, many of us also spend time doing other kinds of exercise without snow, on dry land. I wonder how the ski would hold up to a couple of crashes, rocks or dives in the ditch.” Fischer incorporates a razor-shaped base to their rollerskis where the bottom edges of the shaft are blunt, a feature that they designed to increase ground clearance when cornering or putting the rollerski on an edge. You don’t have to head to the gym to get a great upper body workout. The Carbonlite Classic is Fischer’s top of the line classic rollerski, designed for high-level training in the off-season. Roller skiing is an off-snow equivalent to cross-country skiing.Roller skis have wheels on their ends and are used on a hard surface, to emulate cross-country skiing. Swix acquired Pro-Ski technology and has been branding them in flashy white and yellow. An active group of up to 10 athletes across both cross country and biathlon are training every Sunday morning in both roller skiing and strength and conditioning. Other roller skiing-specific equipment includes poles fitted with sharp metal tips that dig into the p… Start with a short warm up and active stretch of anything that needs loosening before doing 2 to 3 sets of 6 to 8 reps of exercises that target your triceps (like weighted or assisted dips), latissimus dorsi (like pull ups or lat-pull downs), glutes (like dumbbell lunges), and … The day’s training starts with the group running a loop around a field to warm up, and then forming a circle to do standing exercises that include swinging the arms (without poles) to get the feeling  of where they should be while skiing, and standing on one leg while lifting the other leg behind them in the xc position to improve balance. Once the snow comes, the group will move onto their skis,  but for now they are improving both their aerobic capacity and their skills without them. Notify me of follow-up comments by email. Putting these beliefs into action, Trina is generously helping others improve their skills by leading a Women’s Cross Country Ski group in Stowe, Vermont ,that starts training in October with dry land drills. Fischer incorporates a rear wheel ratchet into its rollerskis, which, according to the company, creates a more “waxed-ski-like feel,” which means you need to initiate the kick like you would with a race ski, as opposed to kicking late, a possibility with a front wheel ratchet. “They had a really noticeable flex, they absorbed vibrations in the road and they glided over the pavement like snow.” That could be because of the Snowfeel XC Nanocarbon Aircell Core. Daily training plan recommendations, techniques videos for dry-land and on snow, strength routines, race preparation, mental training, nutrition and team building. “Utilizing the rear ratchet these skis kicked a bit differently—in a good way. That’s why we decided to pull together a guide to gear that will help you maximize your summer and fall training sessions. Imagine yourself with a pair of skis on, running/skipping up a hill with your ski poles. Swix’s new Triac Carbon Skate rollerski, developed after the company acquired Pro-Ski’s technology, is available in two flexes—medium and stiff—allowing skiers to choose a feel that best mimics skiing on real snow. Where They Are Now, Ski Trax interview withTrina, December 11-12, 2010: Introduction to Performance Skiing and Racing at Trapp Family Lodge, January 8, 2011: Catamount Trail Associations Women’s Day Cinic, January 30, 2011: New England Women’s XC Ski Day, Other events throughout the winter: New England Nordic Ski Association, Pat loves being in the outdoors whether it is cross country skiing, hiking, biking, kayaking or just staring at trees and birds. Kevlar reinforcement along the bottom of the shaft protects these lightweight carbon skis from dings and brushes with the pavement. Each chapter meets with a CXC coach several times throughout a month (May through February) to work on ski technique, agility, strength, balance, dry-land training, ski imitation, and skiing on snow or rollerskiing / view schedule and locations; Ski Fleet Evaluation Ski Poles. Dry-land training in preparation for competitive cross-country skiing proved to be effective in increasing athletes' aerobic capacity and physical fitness. Here's some exercises we consider: walking ; running ; bicycling ; inline skating ; roller skating However, if you want to take your dry land ski training more seriously, ... Cross training. These are great ways to stay in cross-country ski shape when there is no snow. Like the old C2s these also have a rear ratchet, which was a bonus for one tester. First created as a summer training exercise, roller skiing grew into a competitive sport in its own right. Trina Hosmer believes that dry land training is one of the best things you can do to improve your skills on cross country skis. Dry Land Training for skiing is something that can be used all year round and is not reliant on snow or artificial ski slopes. Nearly any vigorous physical activity would help a person to prepare for actual skiing. Marwe does not have the option of purchasing a brake for their skis, so, if you’re a new rollerskier or worried about speed and stopping, it’s possible that these aren’t for you. Cross-Country Ski Dry-Land Training – Make it Count Because the snow season is finite – cross country skiers have developed dry-land progressions that mimic the on-snow technique. Women,  with their running shoes on and ski poles in hand, greet each other warmly, some having attended all six years. One tester, who has an extensive background on a variety of rollerskis, immediately noticed the difference in flex, commenting that it was “quick and snappy but still very smooth and consistent.” This year, Pursuit subtly changed the skis by removing a couple of the drilled holes in the side of the frame and adjusting the geometry of the springs in the fork to improve the flex. Experienced coaches will lead sessions that include pole hiking/running, hill bounding, interval work and strength/conditioning. Swix Roadline C2 | $290 | www.swixsport.com. NSW Cross Country athletes have commenced their summer dry-land training in Sydney. OUR SPONSORS. The only requirement to join is that you become a member of Stowe Nordic Outing Club (SNOC) and pay a minimal fee. Swix also pre-drilled this ski to accept Salomon Prolink and SNS bindings, as well as Rottefella NNN bindings. The following exercises cover a range of muscle groups including the powerful quadriceps and gluteal muscles of the Until they are able to get on snow, they will train each week from 3-4:30 by ski walking and ski bounding–always attempting to imitate correct ski body stance and arm movement. Testers noted the 620XC’s stand-out solidity. From rollerskis to running shoes, apparel to packs and more, find some of our editor’s favorite pieces and keep on banking dryland training hours for the season ahead. Directly underfoot—think camber in a skate ski—Marwe ’ s dry land and get $ 5.00 off bound to dry... 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