How to train for a long-distance, cross-country ski race
Preparing for a cross-country ski race as a beginner can be an exciting and rewarding endeavor. Here’s a simple guide on how to set goals, choose the right race, and create a training plan.
And whether your goal is to take part in the festivities and community spirit of a local race, challenge yourself in one of the world’s long-distance classics like the Vasaloppet or Birkebeiner, or compete in this year’s Salomon + Strava Challenge (45km in three weeks), the key to a successful race is to train right.
To provide you with the best training advice possible, we tapped the expertise of Salomon ambassadors and Vasaloppet winners, Daniel Tynell and Lina Korsgren to learn the secrets of their success.
Get Mentally prepared FOR A CROSS-COUNTRY SKI RACE
Define your objectives
Start by deciding what you want to achieve. This could be completing the race, targeting a specific time, or simply enjoying the experience without concern for speed.]
Be realistic
Assess your current fitness level and experience in cross-country skiing. Setting realistic goals will help keep you motivated and avoid discouragement.
Set specific measurable objectives
Instead of a vague goal like "do well," aim for specific targets such as “complete the 10k race in under an hour.”
Training plans for cross-country ski races
A good training plan is the best way to make sure that on race day you achieve your goal, have the most fun, and walk away with that tremendous feeling of satisfaction you get from accomplishing a big challenge.
For longer races (42km or more) you should have at least a 3-month plan. Before you start, make sure you have a good base level of strength and cardio fitness, and it’s always a good idea to first consult a doctor to make sure everything is in the right place and working as it should.
As you begin your training, it’s important to understand that continuity is more important than duration. So start slow, with easy workouts every other day that includes:
- a low-intensity workout of 60-90 minutes
- a high-intensity workout
- a strength workout
Some weeks you can train more and other weeks less. Listen to your body and it will tell you when it’s time to push harder or when you need more rest.
Men's and Women's Cross-Country Skiing Equipment and Apparel
Finally, Daniel Tynell emphasizes perhaps the most important element to successful training:
“Training has to be fun, otherwise you’ll find it difficult to get motivated. Training must fit your lifestyle!”
Choosing the right CROSS-COUNTRY SKI RACES
Distance is an important factor in determining the best race for you and whether you’re looking to enter your first-ever “loppet” or compete in a legendary race like the 54km Birkebeiner or the 90km Vasaloppet in Sweden, finding the right race, and making a plan leading up to it, is the first step. To learn about races, ask your local ski shop and search the internet and you should end up with a list of races in distances anywhere from 5km up to 100km.
“If you’re training for a longer race, try entering shorter races first to get used to the feeling of race day. Racing alongside others will help you find your race pace.”, Daniel suggests.
Can’t find a race in your area? Other fun challenges can be found virtually, like the Salomon x Strava Nordic Ski challenge which enables you to compete against others online. This challenge is based on skiing 42km, anywhere you want, in three weeks and finishers will be eligible to win prizes and discounts on Salomon gear.
“Make an increasing three-week plan and increase your amount of exercise week by week to achieve your ultimate goal of 42 kilometers in three weeks). So for example: in week 1, ski 10 kilometers; in week 2, ski 15 kilometers; and in week 3, ski 20 kilometers. ”
Lina Korsgren
Cross-country skiers
Once you have a race targeted, you can then plan your training so that you’ll be in peak form when the date arrives. As we said above, you should plan on a minimum of three months of training prior to the event however if you have more time then by all means take it. By taking longer to train for a race, you can make your increases more gradual, which means you’ll be less likely to injure yourself by ramping up too quickly or overtraining.
EQUIPMENT FOR CROSS-COUNTRY ski RACES
Without a doubt, you can compete in a race using whatever gear you’re currently skiing on. You can’t let old, outdated equipment keep you from enjoying the fun of competing; the most important thing is to get out there and do it!
Having said that, competing in a race is all about doing your best, and preparing for a race is the perfect time to take a good look at your equipment to see if it’s helping or hindering you to reach your goal. Gear weenies rejoice! Races are a fantastic excuse (as if we need one) to geek out on new gear and invest in state-of-the-art racing skis, boots, and clothing.
For those who wonder about the best time to buy new gear in preparation for a race, Daniel advises, “Train with the same gear you're going to use in the race, especially boots!” This means if you’re going to buy new equipment, do it well in advance so that when race day arrives your gear will be race-ready and there won’t be any surprises.
Women’s cross-country ski boots
FYI, Daniel Tynell skis using the classic technique, and some longtime skiers might be surprised to find out what type of setup he prefers. “Skin skis are not just for beginners anymore; they have truly revolutionized the sport. You can use them in all different conditions, and if you find the right skis and the right glide wax, they can be very competitive.”
Daniel also suggests, “Tech shops can really help you with advice. Race skis are lighter and can give you a better glide. The latest ski poles are lighter and have a more efficient swing, which can make a big difference over long distances. If you think you might not need Salomon’s top-of-the-line S-Lab products for your first race, then check out the S/Max and S/Race products that can also help you boost your pace. But if you’re becoming a serious competitor and are looking for equipment that will take your performance to the next level, then S-Lab products are the best you can get.” Your clothing is another area to evaluate. Being too cold or too warm will impact your performance so look at each piece of your cross-country ski ‘fit and ask yourself, “Does this make me faster or slow me down? Does it provide the comfort I need to achieve my goals?” And don’t underestimate the mental aspect: looking fast and feeling fast will help you be fast, especially on race day.
Technique
If you want to do well, we advise you to focus on more than just your fitness, “If competition is your goal, then you need to train your heart, lungs, and your technique. For instance, double poling is very prevalent in elite racing and is something you might really want to consider mastering. And if you're skiing on wax, you need to dial in your waxing game as well. Also, get used to adjusting your bindings for maximum speed.” (Daniel Tynell)
Nutrition
It goes without saying that nutrition plays a huge role in performance. To get the most out of big training sessions and help you recover quickly, you need to eat and hydrate well.“
Fuel/hydration is essential. Find out whether your race has aid stations along the way. If not, you'll need to carry everything with you.
”Whether you need to carry your own supplies or not, knowing what to eat and drink while you’re on the course is important, which means comparing available products beforehand. “To find out what works best for you, try different hydration drinks when training, and at different consistencies. Try different bars to find which gives you the most energy” says Daniel.
And “the last supper” so to speak? Daniel recommends, “The day before the race, fuel up with carbs like pasta, rice, and whole grains. Eat a lot but be careful not to eat so much that you're feeling bloated at race time.”
Hydration flasks, bottles, and reservoirs
When should I start training for a cross-country ski race?
It’s never too early to start training for a race because regardless of the current conditions outside your door, there’s something you can do now that will improve your performance on race day. No snow on the ground? Don’t let that stop you! Hit the gym and start working on endurance training, core strength, and cardio. Daniel elaborates, “Roller skis in summer might be the best training. Running or walking with ski poles also helps with technique. You can really get your heart rate up walking with ski poles, and you can do it anywhere.”
There you have it. No more excuses! Get out there and start training and remember Daniel Tynell’s first rule of success: “It’s all about having fun!”
Race day preparation and mental strategies
Once race day rolls around it’s easy to get overexcited. Some ideas on how to stay calm include establishing a routine, visualizing the course, and allowing plenty of time for a relaxing warmup.
Remember to think positively and use positive self-talk to boost your confidence. Once the race starts try not to get caught up in the excitement. Breathe deep, focus on the process and stick to your plan.
Understand that it’s okay to feel nervous and it’s important to be flexible with your expectations. Ambition is a powerful motivator but it can also lead to disappointment so adapt your goals based on how you feel on race day.
Finally, having a post-race plan for after the event will give you something to look forward to regardless of the outcome.
Now go out, train hard, and don’t come home without a trophy!
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Men's and Women's Cross-Country Skiing Equipment and Apparel