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PRE-SEASON
Cindy Swift
Contributing Editor for The Master Skier
Cindy Swift, M.S. loves the way skiing makes her feel and loves to get new people hooked on the sport. Her best race result is top 10 female Birkie finisher. She is the co-owner of Riverbrook Bike and Ski in Seeley and Spooner, Wisconsin.
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I recently had the privilege of spending a little time with Bryan Fish, Head Coach for the Central Cross-Country Ski Team (CXC). He patiently passed on some of his coaching methods, training and technique tips that would benefit master skiers.
I've been trying to learn how to ski for nearly 20 years. Like many master skiers, I xve been taught many things that have later been dispelled as improper. Technique is constantly evolving. I've studied movement, getting a Masters Degree in exercise physiology. What I witnessed Bryan doing and saying made sense.
The use of analogies has always been useful to me as a learning tool. Watching Bryan demonstrate drills and technique reminded me of a cougar: high energy but conservative, balanced and graceful, nothing wasted.
Skiing is a combination of explosive movements and relaxation. Hill climbing in skiing requires big energy expenditure. It is imperative to refine the movements as much as possible. Proper body position is the key to all efficient movement.
To envision proper body position, begin with the feet shoulder width apart. The head is in a natural/ neutral position. Working your way down the body, drop the shoulders slightly forward, drop the knees to a bent position, and most importantly bend at the ankle and lean slightly forward. Knees should cover the toes. Now it is important to relax, reducing muscular tension while in this position. Tension wastes energy.
To begin proper movement from this position, start with a drill that will give you the feel of what needs to happen. Clasp your hands behind your head with your elbows out. Now do a "crunch " like you would do on the floor, lying on your back as a sit up with your knees bent.
The head comes down and forward with the hands, the upper abs contract and the pelvis tilts forward with the knees bent. This type of "crunch " movement is combined with the double pole arm motion.
In the last few years the poling motion has gotten stronger. The motion is now initiated from a higher position with the hands slightly above the head. The elbows are then higher, and the poles are closer to the body. The force coming down on the pole is greater from a higher position resulting in higher speed.
Interpretation of these motions is difficult unless seen. I highly suggest reviewing these drills on the DVD for fundamentals by CXC at www.cxcskiing.org.
At slower poling speeds, like during open field and the V2 technique on flatter terrain, the poling motion is more forceful, and more complete. The poling motion has more follow through at this point resulting in increased forward speed.
When climbing up steeper terrain the motions become quicker and more abbreviated due to the reduction in momentum. The amount of force you can drive to the poles depends upon specific strength and fitness.
The leg motion being taught for climbing is a side to side push that is forceful but subtle. The power comes from the "preload " position which is a deep bend at the ankle and an exploding sideways low leaping motion.
The drill I was shown for this is done in ski boots, without rollerskis. Start in the proper body position, concentrating on the bend at the knee and ankle. Shift your weight to one leg and do an exploding side to side leap to the other leg. Each repeat should focus on the ankle bend. The ski boot has a hinge at this point for a purpose. Some skiers were taught to "step-up the hill " with forward motion, however, this causes a lunge-like effect that uses more strength than necessary to propel the skier forward, overcoming a low forward angle to the snow.
The thighs tire quickly doing this. What Bryan was conveying to me was to lean forward at the ankle enough to cover your boot/binding with your knee as you climb. This position at the ankle puts the hips where they need to be causing forward lean which takes advantage of natural inertia.
Flexion at the knee as well as the ankle distributes the load to the lower extremities better, recruiting more muscles instead of relying so heavily on the quads. It is my understanding that this body position combined with proper push and effective poling is the most efficient way to climb with less fatigue.
Russian coach Antonina Anikin said something once that stuck, "Your head is the teacher and your body is the student ". My students don't always listen to their teacher. Sometimes they even rebel! Some things take time and practice.
The best way I have been shown to learn is to break things down by movement to make changes. Work on poling technique with arms only to try to make changes and to build specific strength.
Work on the lower body by skiing without poles to make changes and build specific strength. When you are comfortable enough, try putting it all together.
It has always been suggested to me to try it all slowly with less pushing to "feel it all coming together ". You will be better balanced and more under control with less of a push when trying new things. Try to become proficient before going out and doing something like a time trial so you do not lose all your technique with increased speed. In races like the American Birkebeiner the hills can be daunting. Keep in mind the warning, "If you kill the hill, it will kill you! " The best advice I've been given is to keep the motions subtle when climbing.
Another phrase mentioned during the lesson was, "Go easy on the hard, hard on the easy ". Spare your energy on the hills and go harder on the flats with stronger, more complete poling motions. Take advantage of the long glide for rest. Focus on balance and relaxation.
As a female, it's always helped me to use a little more finesse than power to climb hills. When I go out now I will be envisioning a cougar when I climb, hoping to become a little more graceful and little better balanced.
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