A Quickstart Guide to XC Skiing

Even though it’s only September, winter is looming and it’s time to start thinking about winter sports. I want to extol the virtues of cross-country skiing, and focusing on the amazing opportunities to get into the sport around the Truckee-Tahoe region.

Discovering the Joy of Cross Country Skiing

Before we dive into the details of cross-country skiing, I’ll have to be honest - I'm quite biased when it comes to this sport. I consider it a phenomenal pursuit. It's not just a pastime; it's a passion.

Cross-country skiing offers a unique blend of physical exertion and sheer enjoyment. Over time, I've developed my skills, embraced the nuances of technique, and reveled in the never-ending journey of improvement that this sport offers. And that's the beauty of it - there's always room to grow and refine your skills.

I grew up on cross-country skis. I can't remember learning to ski, though it was likely around the same time I learned to walk. Admittedly, I didn't always appreciate the joys of endurance sports, and I'm sure many kids can relate. Over time, I grew to love this sport and couldn’t imagine life without it.

More recently, I've devoted over 15 years to coaching endurance sports, with a significant focus on cross-country skiing. I've had the privilege of working with athletes at all levels, from beginners taking their first strides on snow to Olympic and Paralympic athletes who have clinched multiple medals at International events. My primary focus has always been on improving their technique, efficiency, and overall fitness to help all athletes reach their full potential.

Tahoe in Winter: A Cross-Country Skiing Paradise

The Truckee-Tahoe region, with its stunning landscapes, is home to an abundance of world-class cross country ski areas nestled in close proximity. This region offers an unrivaled opportunity for enthusiasts to explore a diverse range of trails and terrains.

You’ll find Royal Gorge and Auburn Ski Club up on Donner Summit, Tahoe Donner in Truckee, and Tahoe Cross-Country in Tahoe City. There is also Nevada Nordic, located off the Mount Rose Highway above Incline Village. State parks in the area, like Donner State Park and Sugar Pine Point on the West Shore of Tahoe, also offer cross-country skiing opportunities. Depending on snow levels, there may be even more skiing available.

Another question to ask yourself is this: how would you prefer to spend your weekends during winter mornings? Stuck in traffic en route to crowded ski resorts, or relishing the tranquility of skiing on pristine trails? Cross country skiing allows you to make the most of your time on the snow, rather than waiting in lift lines or battling traffic. Furthermore, the Tahoe region boasts an extensive network of ski trails, ensuring that boredom is never on the agenda.

Cross-Country Skiing: Exercise for Life

One of the most enticing aspects of cross-country skiing is its unparalleled ability to boost your aerobic fitness and overall physical health. It's a sport that demands endurance, intensity, power, and strength, culminating in whole-body fitness. Exercise is the single best medicine we have for chronic health issues and cross-country skiing involves all aspects of fitness we should be incorporating into an effective training program.

If you're someone who enjoys backcountry skiing, mountain biking, running, backpacking, stand-up paddle boarding, kayaking, or any similar activities, cross-country skiing can significantly improve your fitness for these sports. The cross-training benefits are undeniable, creating a positive feedback loop where improvement in one activity translates to progress in the others.

Choosing Your Cross-Country Skiing Style

The first step in embarking on your cross-country skiing journey is determining your preferred style: classic skiing or skate skiing. Let's look at some differences between the two:

- Skate Skiing: Skate skiing is a little more challenging to get started in, though once you have the basics down the progress can be quick. It's characterized by a side-to-side skating motion, akin to ice skating, that propels you forward. Skate skiing also tends to be faster, with top-level athletes achieving speeds roughly 20% faster than classic skiers.

- Classic Skiing: Classic skiing, on the other hand, mirrors the motion of walking or running on skis. It's generally seen as an excellent starting point for beginners. Classic skiing provides stability and a more straightforward technique, making it accessible for novices.

Each style requires distinct equipment, including boots, skis, and poles. Skate ski boots feature a stiffer sole and a higher cuff around the ankles to enhance stability during downhill descents and turns. In contrast, classic ski boots offer more flexibility for foot movement. Skis also differ, with skate skis having a stiffer camber (the curvature of the ski) while classic skis are softer.

Pole lengths vary too, with skate skiing poles typically ranging from chin to nose height and classic ski poles extending to armpit or shoulder height. Bindings also vary to accommodate different techniques, offering varying degrees of boot-to-ski proximity and motion range.

While it's possible to master both styles with different setups, I recommend beginners often start with one style to build a solid foundation.

Preparing for Cross Country Skiing Season

Getting ready for cross country skiing season involves a multifaceted approach, which applies similarly to backcountry skiing and, to some extent, downhill skiing or snowboarding. I won’t go super deep into the physiology of the sport but let's cover some essential components of preparation:

1. Balance and Strength Training: Cross-country skiing demands a strong core and lower body. We also spend much of our time on one ski, so single-leg balance is crucial. Focus on core activation exercises, such as crunches, and incorporate lower body plyometric workouts to enhance leg strength. Don't neglect upper body endurance, as poles play a significant role in cross country skiing.

2. Aerobic Base Building: Approximately 75-80% of your training should revolve around aerobic base building. Engage in activities like running, hiking, biking, or ski-specific training sessions lasting 30 minutes or more. Maintain a pace that allows for comfortable conversation or sentence formation.

3. Intensity Work: Intensity training comprises various elements, including speed work (short bursts of 5-30 seconds), anaerobic intervals (lasting 30 seconds to 90 seconds), and aerobic work intervals (2 minutes to 10 minutes). These workouts help improve neuromuscular capacity, lung capacity, and overall fitness.

4. Ski-Specific Training: To mimic the demands of cross country skiing, incorporate activities that engage all four limbs simultaneously. Running or hiking with poles is a great starting point to develop coordination. Additionally, perform on-foot drills to refine technique, body position, and power application.

For those seeking guidance and structured training plans, consider enlisting the services of a coach. They can tailor workouts to your specific goals and abilities, ensuring a more efficient and effective training regimen.

Skiing-Specific Drills for Technique Enhancement

On-foot drills are invaluable for refining cross country skiing technique. These drills can be practiced virtually anywhere, from the comfort of your home to open fields, parks, or uphill trails. While not always the most thrilling exercises, they significantly contribute to skill development, proper body positioning, timing, and power application.

To assist those looking to dive deeper into these drills, I've been working on building a video library that encompasses a wide range of exercises. Some of these videos are available on YouTube . Alternatively, for a more extensive collection of instructional videos, you can subscribe to the Membership area for a nominal fee.

Embrace the Tahoe Cross-Country Skiing Experience

In conclusion, the Truckee-Tahoe area is one of the world's finest regions for cross country skiing, offering breathtaking trails and an unparalleled experience. Cross-country skiing is not just a seasonal activity; it's a lifelong pursuit that enhances your strength, endurance, and overall fitness. By investing in this sport, you'll find that your fitness extends seamlessly to other outdoor activities, creating a positive cycle of improvement.

Whether you decide on skate skiing or classic skiing, Truckee-Tahoe provides an ideal backdrop for your winter adventures. Take advantage of local resources for equipment, such as Paco's Bike and Ski or Tahoe Mountain Sports in Truckee, or Alpenglow Sports in Tahoe City. Explore ski swaps in the area for budget-friendly options.

To anyone new to cross country skiing, I wholeheartedly recommend taking lessons. Even if you've been skiing for a while, lessons can fine-tune your skills and introduce new techniques. Remember, in this journey of discovery and improvement, we're all on the same track.

Feel free to inquire about any aspect of cross-country skiing, from technique and training to equipment and local trails.

MVB Coaching is run by Coach Martin Benes a lifelong endurance sports enthusiast. He has coached cross-country skiers from beginners to Olympians and loves helping all level of athlete take their XC skiing to the next level. Based in Truckee, CA,  he works with Nordic skiers internationally.