If you have access to skating trails and get a good quality set of skiis your cycling will go to a new level. Skiing is amazing at getting the heartrate up with a very low perceived rate of exertion and is fantastic cross training. It is a refreshing change and absolutely wonderful experience. No pounding, so easy on the joints and will complement your cycling muscles in a very positive way.
A 5.3 w/kg FTP cyclist thinking about transitioning to cross country skiing. Has anyone done it? And what physical characteristics determine of being successful in xc skiing?
Are you a cyclist wanting to pick up XC-Skiing in the winter? Are you looking for the skiing to be something you do in the winter, to just keep fitness going through that time period? Or are you really interested in taking the skiing to a high level? Not exactly sure what’s on your mind.
I will say this - for the triathlete/cyclist, XC-Skiing is the BEST off-season training that you can do!
No, I am thinking about quitting competing in cycling and trying xc skiing as the main sport.
No, I am thinking about quitting competing in cycling and trying xc skiing as the main sport.
OK
Where do you live and how close is the nearest skiing to you?
Your fitness from cycling will cross over well for the lower body BUT - there is a moderate to large use of the upper body with XC-Skiing for both skating and the classic technique. What will hold you back initially will be that upper body strength and endurance AND your technique. The Skate is reasonably easy to pick up if you have skated on ice skates or downhill skied. The Classic technique is deceptive - looks really easy. But often can take years to refine the technique to a high level. A lot for both is all about weight transfer and timing.
The outlay for two sets of equipment for Skating and Classic ( it’s completely separate gear now) for mid to high-end gear these days will set you back a bit. But - well taken care of and it lasts for years!
For me XC-Skiing has been great because, it gives me something to look forward to in winter. I ski - 2 - 3 times/week from mid January to early March. And as I noted it really does maintain the cycling fitness. Coming right off the snow and within a few weeks, of riding I can go 100km at a good pace after limited riding for 3+ months!
No, I am thinking about quitting competing in cycling and trying xc skiing as the main sport.
XC skiing as main sport for exercise or for performance. If the former then go for it…but if you want to compete you need the technical skills too.
XC skiing as main sport for exercise or for performance. If the former then go for it…but if you want to compete you need the technical skills too.
Technique is your biggest limiter. Get in a masters xc training group. You’ll 1) get faster and 2) enjoy it a LOT more.
I don’t really care about competing at this time, but just to exercise and to have fun!😀
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No, I am thinking about quitting competing in cycling and trying xc skiing as the main sport.
XC skiing as main sport for exercise or for performance. If the former then go for it…but if you want to compete you need the technical skills too.
Dev - Since I know you’ve done them both, how would you compare XC skiing to swimming in terms of overall fitness development???
No, I am thinking about quitting competing in cycling and trying xc skiing as the main sport.
XC skiing as main sport for exercise or for performance. If the former then go for it…but if you want to compete you need the technical skills too.
Dev - Since I know you’ve done them both, how would you compare XC skiing to swimming in terms of overall fitness development???
If you want to compare xc skiing to a typical tri swim program, you will get a lot more top line fitness out of xc skiing.
If you want to compare to a solid 20-30Km all strokes and kick program then you will get equally fit skiing and swimming (actually for me more off swim). I would say the average intensity when doing 10 hrs of swimming per week is higher than 10 hrs on skis.
I actually had a good comparison last winter. I mainly swam and ran to Dec 24th and then pools were locked down and snow came and I did only ski and run Jan 1 to Feb 22 when pools opened up.
Feb 22 to March 31 I was doing swim, ski and run. That last block was toughest when I had days with skis and swims. Both using core, arms and legs.
I did almost no biking all winter and in the three tris I did this year I was a top swim-biker in my age group off nearly no winter bike program. I qualified for 70.3 world’s because of my swim-bike because my run is bad but the swim-bike strength was achieved off a ski and swim program
I believe I did 1400km XC skiing Jan 1 to March 31 and in the last 6 weekends I did a hard 50km ski every weekend. This translated nicely to bike fitness.
I think all the dolphin kicking and butterfly training translated wonderfully to xx ski skate form.
And by the way, Irondave who posted on here is making a comeback in tri and is one of the very best in our nation on 55-59 triathlon (he pretty well podiums in every race nationally). I think most of the top guys in Canada in our age group have used some degree of winter sport cross training
http://No, I am thinking about quitting competing in cycling and trying xc skiing as the main sport.
XC skiing as main sport for exercise or for performance. If the former then go for it…but if you want to compete you need the technical skills too.
Dev - Since I know you’ve done them both, how would you compare XC skiing to swimming in terms of overall fitness development???
If you want to compare xc skiing to a typical tri swim program, you will get a lot more top line fitness out of xc skiing.
If you want to compare to a solid 20-30Km all strokes and kick program then you will get equally fit skiing and swimming (actually for me more off swim). I would say the average intensity when doing 10 hrs of swimming per week is higher than 10 hrs on skis.
I actually had a good comparison last winter. I mainly swam and ran to Dec 24th and then pools were locked down and snow came and I did only ski and run Jan 1 to Feb 22 when pools opened up.
Feb 22 to March 31 I was doing swim, ski and run. That last block was toughest when I had days with skis and swims. Both using core, arms and legs.
I did almost no biking all winter and in the three tris I did this year I was a top swim-biker in my age group off nearly no winter bike program. I qualified for 70.3 world’s because of my swim-bike because my run is bad but the swim-bike strength was achieved off a ski and swim program
I believe I did 1400km XC skiing Jan 1 to March 31 and in the last 6 weekends I did a hard 50km ski every weekend. This translated nicely to bike fitness.
I think all the dolphin kicking and butterfly training translated wonderfully to xx ski skate form.
And by the way, Irondave who posted on here is making a comeback in tri and is one of the very best in our nation on 55-59 triathlon (he pretty well podiums in every race nationally). I think most of the top guys in Canada in our age group have used some degree of winter sport cross training
So, assuming a 400 IMer training program w/ lots of kicking and swimming of all four strokes, the two appear to be roughly equal. If I ever move to a northern climate, I’ll def give XC a big try. Also, regarding swimming and skiing on the same day, ya, that sounds brutal. 
A 5.3 w/kg FTP cyclist thinking about transitioning to cross country skiing. Has anyone done it? And what physical characteristics determine of being successful in xc skiing?
Why transition? Do both. Bike in the summer, ski in the winter.
All my fast cycling buddies are all damn good skiers.
I second Fleck & Dev–you will be fitter with XC skiing focus in the winter. Technique and engine are one thing…but if you want to see fast improvement in speed outside of that…learn how to wax properly. It’s not reading a label on the package & looking at the thermometer. It’s more complicated than that. Various brands of waxes work in different conditions (Swim vs Rex vs Ski-Go vs Hommenkollen, etc) and one works great out west or in the mountains while those in the Midwest will usually differ. There are multiple “types” of snow crystals & how they interact with the base prep & wax application or even how it is applied. Suggest you take note from someone who is very experienced in waxing. It’s using a wetsuit vs not…it’s that big of a difference.
Good luck & make sure you get the correct camber selected for you and size. Don’t get caught up in the best equipment for learning. Start with a mid-range for budget reasons and upgrade eventually when you learn the sport to a proficient level. A big engine doesn’t = a good skier. Lots of world class cyclists & triathletes I’ve buzzed by on the trails as they tried to muscle their way uphill at 8,000 feet altitude. You have to learn the technique and wax properly. You may want to supplement in the summer with roller skis. Another lots of folks don’t think about doing is running & pole-bounding. Really builds the upper body & explosive strength in the off season.
Start with skate skiing. Classic looks easier, but it’s just easy to do badly, to do good classic at speed is a technique nightmare.
Just out of curiosity what is considered good pace on roller skis on flat in terms of min/km?
I don’t really care about competing at this time, but just to exercise and to have fun!😀If you are skilled at cycling including a good base of hard/long riding for several years, doing XC skiing and very very little cycling in winter will be fine. You’ll get at least as fit. Skiing in winter is way more fun than riding.
Get some coaching for technique in the beginning.
Just out of curiosity what is considered good pace on roller skis on flat in terms of min/km?Don’t think like this - roller skis vary a lot in terms of wheels and getting the fastest wheels may not be ideal in terms of using good on-snow technique, at least when you’re starting out.
Get some coaching and focus on skiing with good technique as much as possible. You’ll get a workout anyway. Don’t be thrashing/pushing to go fast early in your skiing.
Just out of curiosity what is considered good pace on roller skis on flat in terms of min/km?
Impossible to answer. Depends how challenging the terrain is. The Engadin Ski Marathon record for pros is 1:16 (42KM), course is relatively flat with a couple of uphill sections (which are followed by fast downhill sections). Even the same course can run fast or slow from day to day depending on snow conditions (icy/soft/warm/cold)
Seems like you have the cart in front of the horse. Building a level of proficiency at XC skiing would be a reasonable place to start before deciding it’s going to be your main competitive focus. First, as others have alluded to there are multiple disciplines and distances to consider. I agree with the posts above that learning freestyle (skate) was easier for me and I still enjoy it more. I think classic is a better full body workout and waxing is definitely an art some days. Don’t rush the learning curve. Some of my best memories are in the early stages of learning a difficult activity. Good luck and enjoy!
It would be hard for anyone regardless of athletic pedigree to become an advanced to elite nordic skier very quickly. I would compare it to adult onset swimming and the journey that takes people on where some people can break through quickly but others never can make the jump. Skiing is highly technique sensitive and if you really want to master good skate technique it takes years. A lot of skiers can push themselves around the woods at a good pace but never really leave V1.
Also most nordic skiers have 5-15 lbs more upper body mass than cyclists easily. Especially as double poling has increased in emphasis from a coaching standpoint.
I nordic skied heavily last winter and cycled on the trainer very little and my FTP was the same maybe a few watts higher at the end of the nordic season as it was going in. I think that skiing is the best form of exercise to improve AT.
I am not sure I agree to start with skate skiing, classic is an easier way to learn weight transfer, gliding on one ski, forward body position, speed control, and proper double poling. Also waxing for skating can be a rabbit hole that you may not want to go down as a beginner. In the US there are a lot of race services that can prep your skiis for race day.
Roller skiing paces for train for me are around 3:40 to 4:20 per K, but as others have said that depends on equipment, terrain, pavement quality, etc.
I nordic skied heavily last winter and cycled on the trainer very little and my FTP was the same maybe a few watts higher at the end of the nordic season as it was going in. I think that skiing is the best form of exercise to improve AT.
I am not sure I agree to start with skate skiing, classic is an easier way to learn weight transfer, gliding on one ski, forward body position, speed control, and proper double poling. Yeah, cross country is the best for fitness.
I am only good at skate skiing - I learned to ski on a ski team in a season when every race was freestyle, so had not need to use classic technique. I took a good classic lesson some time later and am OK (better than the 90% of skiers who took no lesson/coaching in my part of the world, but not actually good). And I think either technique is good for a beginner provided they learn to do it right with the things you mention: weight transfer, gliding on one ski, forward body position, speed control, and proper double poling. A lot of newbs on skate skis think they are doing it well since they can go somewhat fast. So that’s a danger. Conversely with classic there is a tendency to shuffle along, so that’s a danger with that. Get some lessons and focus on technique - either can work.
Classic has the advantage of being more accessible in marginal or non-groomed situations, though I’d urge beginners to focus on groomed terrain for learning to commit to each ski.