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roller-skiing

Roller-ski Training For Skimo: Video, Drills and How-to tips

August 15, 2018 By Stano Faban 1 Comment

Should I be including roller skiing in my summer and fall skimo training? And what should I even be doing?
If you have been wondering about the benefits of roller-skiing as part of your fall skimo training then we have some how-to tips. Eric provided most of the advice while Stano added some details as well. And we even shot a video to show you some drills 😉
For full descriptions of drills in this video, read the lower part of the article.

Who should consider roller skiing for skimo?

Before we get into specifics, let’s find out who will benefit the most and who can get by without it.
For most recreational competitive skimo racers, the best summer and fall training option is your favourite summer sport. Trail running, mountain biking, cycling, paddling and others provide excellent training stimulus that translates pretty well over to winter skimo fitness, especially when combined with a bit of skimo-specific training early in the season. Generally, for these athletes, we don’t recommend roller-skiing as a must.
Highly competitive athletes, for whom skimo racing is their primary sport and specific training occurs year round, might consider using roller skis in specific workouts to supplement their summer training. This group will reap the most benefits, especially if they need to perform at high levels from the very beginning of the skimo season.
callaghan-roller-skiing-2

How to choose and setup your roller skis for skimo training?

First, choose a pair of roller skis that is designed for classic skiing and not skate skiing. This means that the rear wheel has a racket that allows it to only roll forward. This will allow you to mimic a skimo stride as if you were on snow using skins (gliding only forward).
Some athletes mount the roller skis with a tech binding toe pieces, thus, allowing them to use their skimo race boots. This seems like a good idea, as it is more sport specific, but in practice it’s not the best option for everyone. The primary issue is that skimo boots are much longer than cross country ski boots, therefore, especially for guys with big feet, the toe piece must be mounted further forward to fit on the roller ski. That affects balance of the ski, impacting both technique and downhill ability. Without space to mount a heel piece, having only a toe piece to hold you into the ski, means that descending is extremely dangerous. Skimo boots are also much warmer than a cross country ski boot and with increased sweating your feet will be more prone to blisters.
oneway-roller-skis
Since we don’t see significant upsides to using a skimo boot, we recommend athletes use a classic cross-country (xc) ski boot and binding. These can be found pretty cheap at ski swaps and if you are buying a used roller-ski, it likely already has a binding. A slightly less supportive xc boot will also exercise your ankle stabilizing muscles and strengthening them in the process.

Terrain for skimo roller-skiing

The challenge with roller-ski training for skimo is finding the right terrain. Cross country ski terrain is rolling and fast, yet skimo is all about the long and comparably steep ascents.
While rolling country roads are ideal for simulating long cross country skiing stride, very few paved roads are built steep enough to replicate the grade of ski mountaineering racing tracks. If you are lucky to have a hill that is long and steep enough to properly mimic skimo technique, it might be quite the challenge to descend. Alternate methods of descent may be necessary such as hiking down, pre-placed bike, hitch hiking, etc.
Quality of the paved surface is important as well. Just like for roller-blading, the best surface is smooth paved road without much debris on it. However, these days you can also buy “off-road” roller skis with bigger wheels that perform quite well on gravel roads or less smooth pavements.

Maximizing the training benefit and Specific workouts

After the rant above, we recognize that roller skiing is not completely worthless so let’s discuss some specific details if you want to incorporate into your training.
training-plans-banner-600x260
Zone 4 intervals:
Even a short steep hill can provide a good place to do short, hard intervals (something like 6 x 3 min in Zone 4). These intervals can be used in the intensity phase of your training and will serve to help sharpen both your anaerobic threshold as well as your ski-specific upper-body strength.
Technique and strength drills:
Roller skis are also useful for ski-specific core and upper body training. By double poling instead of striding, it becomes a much more core-intensive workout. One of my favorite sessions is a ski-specific strength workout on a flat or slight uphill that includes 10 x 30sec of “single-stick” alternate poling (a striding motion using the arms but not the legs), followed by 10 x 30sec of core-only double poling, and finishing with 10 x 30sec of full body double poling (a crunch motion that cross country skiers use on flats).

Final advice

Our advice for most athletes is that it is not worth the time and expense to include roller-skiing in your summer training. Most will see more gains by sticking to their primary sports and adding a skimo-specific strength routine in their gym strength sessions – see our Manual For Ski Mountaineering Racing and 12-week training plan for skimo strength routine and more detailed winter training.
For some athletes, however, especially former cross country skiers who already have the equipment, roller skiing can be a useful but still somewhat small component of their overall training for skimo.
And be careful on those descents! 🙂
 

Filed Under: Skimo Racing, Training, Tricks & Tips Tagged With: roller-skiing, skimo training

Skimo Training: How to Transition to On-Snow Training

October 12, 2016 By Stano Faban Leave a Comment

Summer is firmly in the rear view mirror and the days are starting crisp and dark. Snow is flying in the mountains and, depending on where you live, it’s time to finally start skiing. Before you do, here are our tips to make the transition as seamless as possible.
» Previous article in this series – Skimo Training Series: Training tips for September-October

1) Inspect your gear

Make sure the skis are in good shape and freshly waxed. Look for compressed edges and water damage. Inspect your bindings carefully for cracks, worn out heel pins, and check that all the screws are tight. Do necessary repairs to boot liners and check the shell rivets to make sure they are snug. Make sure that your bindings are adjusted to your boots – this is obvious but from time to time even the most diligent people get surprised some times 😉
Finally, and perhaps most importantly, diligently inspect and test your safety gear and make sure your shovel and probe are in working order, and that you have fresh batteries installed in your beacon and it works.

2) Pick the right location

All it takes is one well aimed storm and it can be game on. The best early season skiing is typically at higher altitudes and on permanent snow and ice or on smooth alpine slopes at ski areas. Paved or logging roads are also a good option as they don’t require much snow to be skiable. While glaciers give the best chance for skiing with minimal snow cover they also provide objective hazards. Crevasses can be thinly bridged and exposed ice can break ankles as Stano experienced two years ago.

Our early season ski attempt on Mount Baker (3,285 m), or Kulshan in native, couple of years ago didn't very well - unexpected frigid temperatures, wind-scoured glacier, and short day light had us turn around 400m below summit.
Our early season ski attempt on Mount Baker (3,285 m), or Kulshan in native, couple of years ago didn’t go very well – unexpected frigid temperatures, wind-scoured glaciers, and short day-light had us turn around 400 m below the summit.

3) Ease into it

Your first few ski sessions should be easy distance affairs. Hold off on the intensity until your body has time to adapt to the new training stress.

4) Prepare your body ahead of time

Let’s be honest, #3 is never going to happen. So to make up for that first, glorious 4-5 hour ski day (plus some hiking), make sure you adapt your training plan in the lead up to snow flying. Take a look at our previous post in the training series, as well as our training Skimo Manual and incorporate the following tips:

  • 1-2 roller-ski sessions per week will help strengthen muscles that have gone unused since spring.
  • Include poles on uphill training sessions to prepare your triceps.
  • Specific strength training should include:
    • Back extensor muscles should be targeted during core training.
    • Ski specific movements such as single leg squat should be incorporated into power training sessions.
    • Axial loading exercises should be incorporated into strength and power training sessions (squat, deadlift, cleans, snatches).

 5) Focus on quality recovery

Increasing training hours and training in colder weather increases the overall stress on the body. Immune function can be compromised so it is important to balance this stress with a renewed focus on recovery and nutrition. Fuel properly during and after workouts and avoid the chill!

6) Low angle skinning

As you transition from running shoes onto skis your legs and body will take some time to adapt. During this transitioning period, low(er) angle skinning is preferable as it is less taxing physically, thus, allowing for better technique and higher stride frequency. Once your body adapts, after couple of weeks or 6-8 sessions, you will be able to sustain good technique on steeper gradients as well.

low-angle-skinning
Ability to sustain high stride frequency is necessary for skimo racing because the light gear allows it. Practicing it in the early season by skinning low angle terrain will set you up for success later on.

Filed Under: Training, Tricks & Tips Tagged With: roller-skiing, skimo training

Skimo Training Series: Training tips for September-October

September 24, 2015 By Stano Faban 2 Comments

September marks change of seasons in North America and Europe. One minute you are suffering through the heat of summer then the next it is end of the month and the first snow is dusting the high peaks. During the upcoming weeks, there are a few things you can do to help get ready for ski season.

Eric Carter and Melanie Bernier getting in some early "skinning" mileage.
Eric Carter and Melanie Bernier getting in some early “skinning” mileage.

1) Start mimicking ski movements

Most of us have been running, cycling, or rock climbing all summer so it’s time to start working again on specific muscles for skinning and skiing.
Those with a big road climb in their area can break out the roller-skis. If you aren’t willing (or don’t have a big climb close by) to go to that level of training dedication then uphill ski walking is a good alternative. Find some hills that are steep enough to force you into a walk and use ski poles to push off with full extension in your elbow.
By getting those unused muscles in your back and legs moving, before the snow flies, you will have less soreness to start off when you finally put real skis on your feet.

2) Introduce intensity into your training

This time of the year is a good time to start including intensity training into your weekly routine. Skimo races are frequently at or above lactate threshold pace so Tempo and Threshold work early in the season is key. Start gradually with shorter intervals at lower intensities but work your way towards long interval sessions that mimic climbs in a race.
One of our favourite workouts is the Uphill Hour:
Following an easy warm-up, hike with poles or roller-ski uphill at Tempo pace for 45-60 minutes. Finish with an easy cool down.

3) Plan your race calendar

By October 1st, most race dates are usually decided or you at least have an idea of when your goal race might be since most events have stable dates year to year.
Check SkinTrack race calendar (coming soon), the USSMA calendar, and the ISMF World Cup schedule. Analyse where you need to drive or fly and start planning how far in advance you need to be there. Someone travelling to Utah or Colorado, or even to race Mezzalama in Italy, from near sea-level in Boston or New Hampshire should have very different acclimatization plans than someone that lives in Crested Butte.

How to get ready for a skimo season?

If you have more questions about how to get ready for the upcoming season, check out our skimo training manual – it is full of specific advice on fall intensity sessions and tips on how to plan your race season.

Filed Under: Training, Tricks & Tips Tagged With: interval training, roller-skiing, skimo training

When suffering is fun: Recap from first ever Skintrack skimo training camp

September 16, 2013 By Stano Faban 7 Comments

And just like that, after a 3-day blurry of workouts, adventure, presentations and loads of fun the first ever Skintrack training camp is over! Everyone is tired but with a huge smile on our faces.
First of all, Eric and I want to say Thank You to everyone that attended, in some cases travelling hundreds of kilometres. You guys put faith in us and believed that when you show up the two skimo junkies will have no choice but to deliver all everything they promised 😉
Next, we (and on behalf of all participants) want to thank to Dynafit North America, Escape Route, Clif Bar Canada and The Alpine Club of Canada for their great support of this summer skimo training gathering.

Supporters of this first ever North American skimo training camp. On behalf of everyone - Thank You!

As it all happened

To recount our three days for those that couldn’t come, here are some facts:

  • 17 athletes attended, either the whole camp or couple of sessions
  • Another 20 or so attended the 2 speaker presentations
  • 5 training venues
  • Over 13 hours of training
  • Around 3700m of vertical
  • About 80km covered
  • And 1 birthday celebration

Day 1 – Friday, Sep 13

We started the camp off by meeting for a trail-running session up Squamish’s iconic Chief and over its three summits, amazing views all around.
chief-run-squamish-1
chief-run-squamish-1a

chief-run-squamish-2

Afternoon brought us to Callaghan Valley for a roller-ski session. The valley is located between Squamish and Whistler, and was the venue for cross-country skiing during the 2010 Winter Olympics.

Eric Carter with Melanie Bernier roller skiing.
Eric Carter with Melanie Bernier roller skiing.
Summer skimo skinning - over the hills and far away.
Summer skimo skinning – over the hills and far away.
One the way to Callaghan and then back we made sure to take advantage of the lakes along the scenic Hwy 99. Cold water in two Alice and Brohm lakes relieved pain in our muscles while we soaked in September sun.
Friday’s night presentation belonged to a slideshow from my recent trip to Kyrgyzstan and China (here you can read part 1 and part 2) inside Escape Route outdoor shop. I am proud to say that everyone seemed to really enjoy it.
Escape Route proved to be a very cozy venue for the evening presentations.
Escape Route proved to be a very cozy venue for the evening presentations.

Day 2 – Sep 14, 2013

Saturday’s itinerary was looking big and thankfully the weather held on.
In the AM hours our group swelled to 13 as we were joined by a group of athletes from the UBC Nordic ski team. Some people roller-skiing, some biking, (me driving) one by one we made it up Cypress Bowl road that brought us to 930m above sea level and to another 2010 Olympic venue, Cypress Mountain.

Melanie Bernier pushing the pace with great passion.
Melanie Bernier pushing the pace with great passion.
A very thick fog was sitting above Vancouver and the ocean at around 600m so we were treated to heaven-like experience.
lions-run-1
After some rest and a light lunch in the sun we started our long trail run from Cypress Mountain to Lions Bay. During this session we ended up splitting into three groups – one returning back the same way after about an hour (led by Eric), the second running to Lions Bay (3.5h), and the third, led by me, did a detour to scramble to the summit of West Lion thus extending the session to over 4h.
lions-run-2
Posing for Sports Illustrated on top of Unnecessary Mountain on the Howe Sound Crest Trail.
lions-run-3
Nick, Mel, Dean and I pushed for the West Lion summit in the name of my birthday wish.
Later in the afternoon, we all met in Lions Bay and went for a plunge in the Pacific Ocean before heading back to Squamish.
The second night started with a sushi dinner before a presentation on performance nutrition from a professional coach Bjorn Ossenbrink. The take home message seemed to be that proper fueling and recovery are very critical to athletic success.
Right after the presentation I got a big surprise in a form of birthday cake (complete with candles) and a bottle of 7-year old red wine. Then to make sure we remember all that was said during the nutrition talk we headed to a pub for a round of birthday beers. 😉

Day 3 – Sun 15, 2013

Eric and I thought a strength session specifically targeting skimo muscles should be included in camp’s itinerary and so Eric arranged a coach and a gym from Challenge by Choice for 2h of suffer-fest given the training load on previous days. Muscles hurt but fun was had all around. This workout topped the most-sweat-lost charts.

gym-session-1
Pretty much as a whole, we were accused by the gym coach of not having strong gluts 🙂

The final workout went almost as planned, only cut short by an approaching lightning storm. Yet still, we did about 3h of running over superb trails inside the beautiful Garibaldi Provincial Park.
garibaldi-run-1

garibaldi-run-2
At Garibaldi Lake: from left, front row – Eric Carter and Will, back row – Kate, Eric, Dean and Max.
Once done and 50 hugs later, everyone took off in different direction in search of a couch at their homes.
See you all next time, we will try to make it as soon as we can 😉
Nutrition, eh?
Nutrition, eh?

Filed Under: Reports & Results Tagged With: Cypress Mountain, Eric Carter, Garibaldi Provincial Park, Lions Bay, Melanie Bernier, Nick Elson, roller-skiing, skimo summer training, skimo training camp, Squamish, Stano Faban, The Lions

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Travelling through snowy mountains on skis is like flying… and experiencing life at its core.

Gear reviews, interviews, adventures, contests, skills, skimo training, race reports – we connect you to all things related to self-propelled skiing.

SkinTrack.com, created by Stano Faban, was born out of passion for ski mountaineering and ski touring. Over the years, it has become one of the most popular ski mountaineering blogs in North America.

Recent Articles

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