Rollerski Training

 

Should a skier train on Rollerskis during the off season?

 

Rollerskiing is the Best way to train during the off season…well, almost; the absolute best would be to ski on snow, of course, but most of us won’t ever be able to do this.  Even world class skiers, who do regular glacier skiing, will train a lot on rollerskis during the off season. 

  

Why is it important?

 

It’s well known that “specificity training” is the key to improving.  Not only must the skier incorporate ski muscles in the proper sequence but the intensity while training has to equal or exceed the intensity when competing.  In other words it has to look and feel like skiing and it needs to be done at least as hard if not harder than racing. 

 

In fact skiers will be greatly disadvantaged if they don’t rollerski during the off season.  Running, cycling, swimming and other endurance sports will definitely help the athlete develop base fitness but nothing, save skiing on snow, will prepare the skier for the  coming season the way rollerskiing can. Elpex rollerskis are lightweight, smooth and easy to use and allow the skier to effectively simulate all aspects of both skating and classic techniques. Furthermore, when you pay careful attention to detail, roller skiing is an excellent way to perfect and preserve technique*; even the diagonal stride can be done effectively.

 

*Caution must be taken when diagonal striding on roller skis because of the ratchet system in the wheels.  It doesn’t matter how bad or good your weight shift is, rollerskis will give you grip.  However when you pay careful attention, technique can be fine tuned during the summer months and will translate to better technique once on snow!!

 

Visual feedback is probably the best way for you to correct your technique.  In other words have yourself video taped regularly and compare your technique with the world’s best.  If you don’t feel your “eye” is all that keen, get feedback from a coach or someone you know has a lot of knowledge when it comes to technique…

 

How should I train on Roller skis?

 

Train basically the same way you would when on snow.  Roller skiing can be done as:

• Zone 1 or Long Slow Distance (LSD) training,

• Race pace simulation,

• “all out” Zone 4 or 5 short/long interval training

• And time trials or races can be incorporated.  

Rollerskis can also be used for strength training by using a slight uphill and doing repeats of double-poling and single-poling up the hill, or by doing skating on rollerskis without poles.

 

Remember good technique training comes from training good technique!!

 

How often and far should I Rollerski?

 

The short answer to the question is that rollerski training, like all forms of effective training, ought to be progressive.  Therefore how far, how often and level of intensity depends on the time of year.  Since preparation for the season starts already at the beginning of May (of a given year), the amount of rollerskiing in May would be considerably less than in August and would likely be significantly more in October and November. 

 

The body and mind may need a bit of a break from skiing after a long season and it may be wise to mix in a variety of other training during the early phases of dryland training and then add more rollerski workouts and increase intensity as you get closer to the season.