The long benefits of cross-country skiing post inspired me to ask some questions, as I just started cross-country skiing.
I got a set of beginner waxless skis with boots and poles from REI for about $300, and took a lesson at a local cross-country ski area - classic style cross-country skis. Then I tried to ski on a rail trail that was not groomed for cross-country skiing, but was packed down by snow-mobiles. Had fun, but here are some of the questions I have and I would appreciate any advice:
(1) So I skied for 2 hours on the rail trail and covered 8 miles - is this very slow?
(2) I felt very awkward - not like I was gliding, but more like I was taking awkward choppy steps. Do you think this was due to my skis or the fact that the rail trail was not tracked or just being new to this sport?
(3) (For next year), might skate-skiing be better for a rail trail that is packed down by snow-mobiles and not tracked for classic cross-country skiing?
(4) It did not feel like I was working very hard, but every once in a while, I stopped and checked my heart-rate, and it was about 120-130, which is roughly equivalent to the pace I do an easy long ride at. Does this sound right, or should I be working higher? The next day, I was sore in my hips and upper quads, so I guess I must have been working even though it did not feel that difficult.
(5) had trouble staying in a straight line - one ski or the other kept edging sideways every once in a while. Any tips on how to prevent this?
I would love any other tips on how to get better. Seems like it can be a pretty good sport, especially if I can improve.
As an aside, however, I find snowshoeing - whether running in running snowshoes or hiking up mountains in snowshoes to be an awesome winter workout - easy to pick-up, easy to get your heart rate up very high, and fantastic way to get outdoors in the snow.
I wouldn’t worry about speed as you are just starting out and speed can vary based on conditions. Focus more on your workout and the speed will come.
It’ll feel awkward the first couple times. A lot of new comers have a tendancy to lean back on their skis and not “chase the glide.” This is typically because leaning forward and gliding can be an unsettling sensation the first few times out.
I wouldn’t jump to skate skiing until you are comfortable with classic. A lot of the skills you learn/use in classic will transfer over to skating. Most trails typically aren’t tracked for classic until you have a bunch of classic guys out their making the trail for themselves. Over the winter, you’ll see more tracks. I’ve never seen a groomer with anything attached to make ski tracks (not to say they aren’t out there, I’ve just never seen one).
The soreness is most likely from using a motion/muscle groups in a way that was not familiar with. Use your own heart rate zones for workouts and realize they might be different from riding. (My HR is about 20 bpm higher with the same RPE in skiing from biking).
Waxless skis are designed to cover all weather and temperature conditions, the skis are better now then years past, prefer waxing my skis, kind of diehard. Stay off the snowmobile trails, that’s why you cannot go straight, find a golf course or a ski area groomed for classic cross country. Do’nt bother about an “equal to” workout just go and ski. Skate skis need a groomed trail 6-8 ft wide or wider a groomed classic trail will probably be next to the skate groomed trail, or find a nice wooded are with alot of snow and go “bushwacking”, not what you’re thinking, it’s making your own trail, you may not glide as much but it will be a workout and then you can turn arond and you will have a “groomed” trail. This is just some basic stuff more die hard skiers can add more. and I agree snowshoeing is a workout, there is alot of leg lifting. Right now where I live all the snow has melted. Have fun!
XC skiing can be the hardest workout you’ve ever had or, it can equal to a casual stroll in the park. Depends upon what you want to do.
Do your research and find an XC area with groomed trails and go to that. Classic style on groomed trails will be one hell of a workout with heart rates equal to or greater than running. You will be using both your legs and arms. The groomed trail helps your skis to stay in the track and not slide out sideways.
As another poster mentioned, if you want a different kind of workout, go out and make your own trail “bush whacking”. Ski back and forth on it a dozen times and by about the 4 th time, depending upon snow conditions, you’ll get a nice track. So, make it a kilometer or more long. If you are in fresh snow, expect to sink down a foot or so.
On level ground, vary your technique. Use a traditional stride but mix it up with some double pole kicks - kick with one leg, push with both poles, kick with the other leg, push with both poles - repeat.
I would recommend more lessons, for some reason people are resistant to lessons for XC skiing, but the right lesson can do wonders.
As far as equipment goes I would start on what you have, but at some point go to a good center that can really size you properly on skis and then you can demo some good skiis. Classic skis have a flex based on you weight and ability.
Like swimming XC skiing is all technique, so if your technique is good and you understand it is a weight transfer, forward hip and body position, and balance, you can save a lot of energy expenditure. There are a lot of guys who crush me on a bike or run but I can crush them on skis because their technique is poor.
I would always tell people to start with Classic and go to skating technique once they have really mastered classic. As far as areas you can do snowmobile tracks but groomed systems will make it easier.
I would recommend more lessons, for some reason people are resistant to lessons for XC skiing, but the right lesson can do wonders. …
+1 on more lessons.
Classic looks easy, and shuffling along the track is pretty easy but good skiing technique is subtle and takes time and good feedback to develop. Good balance, flexed ankles, posture, high and forward hips, weight transfer, and a host of other things take time to develop and it’s not quite as easy as it looks to do it well. Skating has a steep learning curve since there really isn’t any shuffling mode and it takes some energy to skate at all but overall classic skiing at a citizen racing level is probably more complex and most folks should have a good grasp on classic techniques before bringing skate skiing into the mix.
When you’re out skiing, focus on the glide and finding a rhythm, if you’re not gliding in decent snow conditions on flatter terrain, you’re not transferring your weight and if you can’t stay on that gliding ski then you’re not comfortable with your one ski balance which may relate to your posture and things like overly stiff ankles and knees. Get the skis gliding, get used to riding that gliding ski and then you can pick things up a notch.
Take advantage of any clinics and periodically get feedback from a good coach or ski instructor to iron out issues in your skiing. That and ski a lot!
the advice you got above is good. Try skiing without poles for a while, then just propel yourself using nothing but poles, then nothing but stomach. You can isolate your core and upper body easily on xc skis.
XC skiing is all about balance and transfer of powerful/explosive movements that all happens in a split second.
Work on lots of drills for both those pointers & you’ll find your glide increasing with less work. You will become
efficient, thus, more economical. The other part which takes more time is the art of waxing. Experience is really
the King in waxing…knowing combinations, application of such and definitely knowing snow types so in
varied terrain/conditions–you’ll not be dragging at the back of the trails behind everyone.
XC skiing is all about balance and transfer of powerful/explosive movements that all happens in a split second.
Work on lots of drills for both those pointers & you’ll find your glide increasing with less work. You will become
efficient, thus, more economical. The other part which takes more time is the art of waxing. Experience is really
the King in waxing…knowing combinations, application of such and definitely knowing snow types so in
varied terrain/conditions–you’ll not be dragging at the back of the trails behind everyone.
As a beginner I would not really be too worried about waxing, it is part science, part anecdotal witchcraft. “Wax Weenies” in x-c skiing are some of the most annoying sports types you will ever encounter. It is like worrying about aero wheels or a few grams on your bike on your very first sprint triathalon. Waxing only really matters at a fairly elite level of racing, but most recreational skiers you can get by with a very basic understanding of waxing and get 90 % of the benefit.
