FOOTPATHS

Cross Country Skiing:
Your Winter Fitness Solution

By Matt Plummer

Each new season brings with it a new set of challenges for those looking to stay fit. Without a doubt, winter comes with many obstacles that get in the way of fitness. Decreased light, colder temperatures, and icy conditions are all legitimate reasons for you to stay inside and adjust your routine to walking in the mall or working out in the gym. The thing about winter is that with these obstacles comes opportunity. This year, your opportunity comes in the form of cross-country skiing. So what do you need to know before you head out?

Benefits are always good to know before trying something new. What types of benefits does cross-country skiing have to offer? The first benefit is simplicity. Get skis, find the snow, and get going. That’s pretty simple. Despite its simplicity, the fitness offered from a season of skiing is much more complex then with other activities. I’m sure at some point you’ve seen or heard what an excellent activity skiing is when it comes to fitness. Many of the top athletes in the world are cross-country skiers.

While skiing, all of the major muscle groups are being used. Not only are you working your muscles, you are also getting movement out of many joints. Movement of your joints is very beneficial for all age groups, without the stresses that come with impact-based activities.

Generally skiing is an aerobic activity. This means that oxygen is a necessary part of your calorie burning. This also means that fat is your body’s fuel of choice, which is always an added benefit.

Another plus to skiing is the degree of difficulty. For cross-country skiing, the terrain decides the difficulty. Touring around a flat meadow is much less exerting that the rolling terrain so easily found throughout the cascades. So be sure you have a good idea of what terrain lies ahead before you get started.

As with many fitness activities, more enjoyment can be had with better preparation. So the more prepared your body is to these stresses, the easier the transition onto the snow. This requires a bit of planning. If you are entering the ski season with a solid foundation of walking, the transition will be a smooth one. So ensuring that you have an active fall is an excellent way to make for an enjoyable winter.

Of course technique is a big part of the enjoyment and fitness of skiing. Technique comes with experience. And the best way to gain experience is to get out and give it a try. For most people, skiing offers a steep learning curve. So it may not feel perfect the first time, but it will only get better.

Talking with experienced skiers is a great way to gain knowledge of fitness, technique, and finding advice on places to go.

The local elite development team, XC Oregon, offers many useful camps and clinics to benefit skiers of all abilities.

Check out their website to find help throughout Central Oregon and the Portland area (www.xcoregon.org).

Cross-country skiing can be enjoyed using two basic techniques; skate and classic. Skate skiing requires a groomed surface and is easiest for those with some previous skiing experience. This technique keeps skis in a V-shape, with the angle of the V changing as speeds change. This closely resembles ice-skating or rollerblading.

Matt Plummer is a competitive cross-country skier and is currently a member of XC Oregon. He is the owner/operator of Central Oregon Racing, a race promotion/coaching business located in Bend, OR.

Classic technique, is the more traditional form of cross-country skiing, where the skis remain parallel to one another. Classic skiing can be enjoyed on groomed snow as well as in the backcountry. This allows for more freedom and access to more terrain. Classic skiing is the better technique for anyone looking to get on skis for the first time, as it more closely resembles walking and running.

Finding the right ski for you is another important thing to keep in mind. Stop in to your local ski shop to discuss which ski is best for you. Many shops have demo or rental skis available to compare the various types of skis. The best way to find out if you have the right skis is to use them.

Lastly I would like to mention safety. It is best to tell someone when and where you are going skiing, and also let them know when you have returned. So if you haven’t cross-country skied before, what better time to try than now? It is a great way to stay fit throughout the winter. And don’t forget to Be healthy, and be happy!