How to learn how to cross-country ski? Tips from a professional athlete for a beginner

Will the principle of “stand-up skating” work?

Many beginners, especially girls, often physically lack the strength to push well, to get out on their feet. Almost everyone lacks balance and stabilization, so either they can’t skate at all, or they make very little progress.

What can I advise? Ideally, work out with a trainer in the gym before the season, engage the right muscles that are responsible for working on cross-country skis, and pay special attention to stabilization and balance. Even simple exercises that will engage the muscles – standing and squatting on one leg, then on the other – will be a plus, so that you can feel more confident and comfortable on skis. And you will progress faster. By the way, you can go skiing in the summer.

Konstantin Perevoshchikov

How much skiing do you have to do per week?

I advise beginners to have at least one or two training sessions, one of which will be with a coach. Or in the company of friends, which is also very cool. It’s cool when you can ride with someone together, see their technique. This will help you improve.

For higher goals, I would recommend practicing at least three times a week. It is better to alternate between ski work and strength training. If you’re working out with a coach, he or she will suggest specific strength work that you can definitely progress with.

If the goal is to prepare for a serious marathon or other competition, you will have to train 4-5 times a week.

What should I do after I finish riding?

After training it is right to do a warm-up. It can usually consist of the same skiing. In case we do specific, strength, speed work, it is necessary to ski calmly, breathe a little and do a little stretching after skiing. Very often professional athletes do a “cross” warm-up: they change into sneakers and run short distances.

It is worth noting that, since the weather is cold, it is not necessary to stay outside for a long time. Often there are stories that a person sweats in training, he is blown when going downhill or stopping, and he gets sick. You have to be very careful here. Ideally, arrive and, while you are still hot, pull the main muscle groups, shake off and go to change into dry warm clothes.

How do you choose an outfit?

For recreational skiing, you can buy simple mass-market skis. This will be enough. But if you really want to learn to skate well, feel the rolling and get high from this sport, I recommend taking an “average” or “above average” set (skis, poles and boots). Don’t take top-of-the-line gear because, as a rule, these sets are carbon fiber. They are very light, but they are also quite stiff, so they are not suitable for beginners.

Boots and skis should be good, but poles can be simpler. It often happens that people learn, fall, do not handle poles very well and often break them. If you buy expensive enough, it will be a shame to break them during the first training. And when you get used to it, you can get better ones.

Konstantin Perevoshchikov

Of clothing is definitely needed:

• thermal underwear;
• warm-up suit made of softshell or membrane fabric, so that you are not blown by the wind. It should breathe and remove moisture;
• you can also buy a “top layer” – a down vest or a light jacket, which is not windblown and keeps you warm;
• gloves, hat and buff;
• sunglasses are optional. But when the wind is blowing hard or it’s snowing, it’s an important enough accessory.

Skiing and cross-country skiing are evolving. It’s great that there is a lot of snow this season, so I advise everyone to get on skis or rent them and go skiing. If you have any questions, you can always write to me on social media or right here in the comments.