Classic is the more traditional form of cross-country skiing, and is the … The Birkie Trail Lying Knee Roll-over Stretch : While lying on your back, bend your knees and let them fall to … Don’t make the mistake of thinking that something as simple as stretching … Start out slowly so you can warm up … You’ll be sore the next few days, but trust us. U.S. Cross-Country Ski Team member and Olympian Kris Freeman, who represented the United States at the 2010 Winter Olympics and the 2014 Winter Olympics, tells us how to get the most from your time on the trails. Cross-Country Skiing Gym Exercises Prepare Your Prime Movers. The Birkebeiner ski festival is on the horizon, which means it’s time to think about getting your hips in shape for this annual event. In fact, as you read this you’ve probably already had your first day. Skate skiing was popularized by the American cross-country skier Bill Koch in the 1980’s. Stretching Improves Nordic Skiing Efficiency and Reduces Injury Cross-country ski season is here. In this guide we're going to reveal our choices of the best ski exercises to do at home and help prepare your body for the workout it be put through on the ski slopes. Gym exercises … We'll give you a free, full-body workout in preparation for the ski season. Before you begin skiing, you must decide what style of cross-country skiing, or “Nordic skiing”, is right for you. It can be a means to reach some remote destination, or it can lead to a racing career that stretches from age 4 to age 84. Cross country skiing at dusk | Photo Credit: Simon Matzinger Whether you’re looking for a new experience on your ski trip, to get some cardio exercise or something for your non-alpine skiing travel companions to do, cross country or Nordic skiing is an alluring outdoor winter activity. Whether it’s alpine skiing, cross-country skiing, snowboarding, or even snowshoeing, you will need good leg and core strength to keep you going. Cross-country skiing is a form of skiing where skiers rely on their own locomotion to move across snow-covered terrain, rather than using ski lifts or other forms of assistance. For those of us who enjoy sports like running or cross country skiing, stretching is key to maintaining performance and improving technique as well as minimizing discomfort at the start of the season. Your clothing needs to protect you from the elements while allowing sweat to quickly move away from your body so you don’t overheat. Alex Hutchinson. It’s hard to believe that cross country ski season is just about to kick off here in Edmonton! The terrain features rolling hills with several flat stretches. You already know that cross-country skiing is very energetic, so you’ll benefit from both dynamic and static stretching. Hip Flexor Stretching & Strengthening. … Better Balance for Nordic Skiers. If it doesn’t, you risk getting chilled (or even hypothermic) once you stop. Zone 1: Static Stretches is an appropriate Cool Down, no active recovery is necessary at this level. It’s best to stretch when your muscles are warm and relaxed! There is a chill in the air, snow has fallen, and you intend to put these both to good use! I’m an avid skier and this is the time of year when I start to think about getting my legs and core in shape for the season. This sports drill is often found in athletic-based workouts as an interval because it’s high-intensity and high-impact. Hip Flexor Stretch – To stretch the right hip flexors, kneel with the right knee on the floor with the left hip and knee flexed to 90 degrees. Repeat 2 or 3 times. Stretching Improves Nordic Skiing Efficiency and Reduces Injury Cross-country ski season is here. cross-country skiing is a calisthenics and total body exercise that primarily targets the quads and to a lesser degree also targets the abs, biceps, calves, chest, glutes, groin, hamstrings, hip flexors, lower back, middle back, outer thighs, shoulders, traps and triceps. Cross-country skiing gives a full-body workout. Pending on the intensity of the workout, we prescribe 5-10 minutes at a moderate intensity on a Treadmill or Bike followed by 5 minutes of stretching muscles that were utilized. Hold onto a chair with the left hand for support. There is a chill in the air, snow has fallen, and you intend to put these both to good use! Transition Safely. The introduction of skate skiing to the sport was a major disruption to competitive cross country skiing. Come out of the stretch carefully and perform the stretch on the opposite side if necessary. Zones 2/3/4/5: An Active Recovery should be done. Strength training is just popping up in Cross-Country skiing in Norway. The Best Stretches to Do After Skiing After a long day on the slopes, these 7 moves (which can be done at the bar) will help you recover and stay injury-free Pending on the intensity of the workout, we prescribe 5-10 minutes at a moderate intensity on a Treadmill or Bike followed by 5 minutes of stretching muscles that were utilized. Cross country skiing can be the focus of a week at a posh resort or a half-hour fitness ski in the backyard at the end of a day of work.