Let’s face it. Nordic skiing is HARD. I always imagine that my summer activities are keeping me in shape, but every year it’s the same. That first day on skis, that first climb out of Boyce Lake delivers a beat-down.
So as we all look ahead with excitement to sliding on snow this winter, it’s a good time to think about our skiing technique. Skiing with better technique and fitness makes the sport that much more fun. Here is a quick tip to get our brains and bodies engaged: Nordic Walking.
I am sure many of you already take advantage of hiking with poles. But a few simple adjustments can turn your pole outing into an exercise that will really benefit your ski fitness and technique.
Getting Ready
Poles should be adjusted to roughly 75% of your body height. You can use regular lightweight hiking poles, or your ski poles can work as well. As with skiing, a good snug fit of your strap is important, because that’s where your power comes from.
The Basics
ASSUME THE POSITION: Start with what the coaches call “athletic position.” Durango Nordic Head Coach Evan Elliott describes it like this: “Imagine you are a soccer goalie preparing to block a shot. Knees slightly bent, weight toward the balls of your feet. Hips level. You should be able to bounce your heels on/off the ground ¼” inch. You are looking for stability, neither falling forward or sitting back too far on your heels.”
FIND A LOCATION: The best place to practice true Nordic Walking is on a slight to moderate uphill on a good road or trail. As you begin walking, think about how your power is generated from a combination of leg drive and the pole plant. Your knee should align over the ball of your foot. Your power comes from driving your shoe (ski) into the snow and driving your knee up and forward. “Where your knee goes your foot/ski will follow,” Elliott says. “I use this term to help prevent athletes from lunging too far forward and having to “catch up” to the foot before they can bound again.”
THINK ABOUT YOUR ARMS: What are my arms doing? Just like in classic ski technique, you pole opposite arm/ opposite leg. Arm cocked, elbow about 45 degrees. A solid pole plant combined with engaging your core gives a boost up the trail. It is important to stop your arm swing at your hip, and then snap your arm/wrist back into starting pole position. Yes, a video is worth a thousand words, so check out this 4 minute U-Tube video by former US World Cup skier Andy Newell for some great information and visuals.
Andy Newell, US World Cup Skier, provides information on Nordic Walking.
What if I want a really hard workout?
Once you have mastered Nordic Walking, it is only a small leap to try Hill Bounding. It is the same basic technique, but at a higher intensity and energy level. By adding intensity to your push off and poling, you can easily elevate your heart rate while strengthening the critical muscles for skiing.
I only skate, does this help?
Yes it would be hard to mimic skate technique with ski walking. But most top XC coaches agree that the basic fitness and technique benefits crossover very well.
So next time you are out enjoying one of our great local trails, bring along some poles and give it a try. OK you will look weird out there…but hey, we’re Nords. That’s how we roll.
Author Mitch Dion is a Board Member for the Durango Nordic Ski Club.
