Developed in the 1970s, skate-skiing is a fast, high-intensity workout. “Unlike classic cross-country skiing, which follows two grooved parallel trails, skate-skiing is done on a groomed track, and the skis are used in a diverging fashion (out to the side at a V angle),” says Mia Stockdale, owner of the Vail Nordic Center and a cross-country ski instructor. “It is very similar to the motion of in-line skating or ice skating but used with poles.” Curious? Here’s how to get going.
Getting Started
Skate-skiing is, for the most part, performed on groomed trails at Nordic centers. To find a Nordic center near you, visit the Cross Country Ski Areas Association Web site at www.xcski.org.
Fitness
Skate-skiing requires a good fitness base. “Cycling, running, hiking, swimming, and in-line skating will help with this,” says Mia, “basically, anything that keeps the heart rate up for a sustained amount of time.”
Gear
“The skis are totally different from cross-country skis,” says Mia. “Skate-skis are fit according to your weight only, not your height. The boots have more support around the ankle and are higher than classic cross-country boots, and the poles come up to between your bottom lip and chin.
“The proper clothing is very important. Dress in light layers with clothing that breathes,” advises Mia. “Gloves, socks, and hats made specifically for cross-country skiing are great because they are the right weight and breathability.”
Basics
There is a lot of technique to master in skate-skiing, so it’s important to take a couple of lessons at first. “Many Nordic centers offer women-only clinics and programs and are very reasonably priced,” says Mia. Until that first lesson or clinic, here are a few basics to get you started.
Practice on dry land. Practice the skating motion statically (standing still) to get the balance, feel, and technique of skate-ski-ing. Put your skis in a V and then transfer all your weight onto your right ski. With a flexed ankle and knee, square your shoul-ders to the tip or your ski and line up your nose, knees, and toes so that they are in a straight line and your right ski is flat. Then tip your right ski on the inside edge (the left edge), flex your ankle and knee even more, and push off that ski onto your left ski. Here again, on the left ski, make sure your ankles and knees are flexed, your shoulders are square to the tip of your ski, and your nose, knees, and toes are aligned. Focus your eyes down the track.
Focus on weight transfer. “Once you get the feel of your balance and weight transfer in that static exercise,” says Mia, “try the basic skating motion without poles on a flat trail. Transfer that weight to the right ski and glide on that flat ski. Then push off the right ski from the inside edge, transfer your weight to the left ski, and glide on the left flat ski. If you find it hard to get momentum forward without poles, add them for a little propulsion forward. The important thing initially is to be able to transfer that weight totally from ski to ski and to get some glide on each flat ski.”
Taking it to the next level
Once you’ve gotten the hang of it, “training as many days per week as possible is key to getting to the next level,” says Mia. “Also, video analysis is a great way to improve because you can watch yourself, and the video makes it easy to see what to work on.” Other ways to improve your skate-skiing techniques are:
• Race. Pick a race or two. It makes you ski faster than you nor-mally would and improves your fitness. They are superfun as well and are a great way to meet other skiers. For races near you, check www.xcski.org.
• Intervals. Perform intervals (hard effort of one minute or more, followed by an active recovery period). Do them on the flats one day and on the hills the next. A couple days of intervals per week are plenty.
• Go poleless. Skate without poles. This improves your efficiency, and you learn to not rely so heavily on your upper body for strength and propulsion.
• Hit the gym. Work out at the gym. Core work (abs and lower back) is key. Also, creating upper-body balance and strength will help you progress quickly on your skis. Work all the upper-body muscles—back, chest, shoulder, biceps, and triceps—but keep in mind that your front and rear shoulder and triceps get the most use.
