By Inge Scheve, XC Oregon/Madshus USA
There are two main reasons for including roller ski workouts in a training program. First, this is relevant and efficient endurance training. Second, roller skiing is technically the most specific form of dryland training.
While roller skis have improved vastly since they were first introduced decades ago, they are still different from the real thing. Classic roller skis always provide killer kick, which can lead to sloppy technique and develop a nasty habit known as "late kick," which can take months to recover from. But given careful attention, this need not be a problem.
Roller skiing delivers unmatched balance and weight transfer training, so take advantage of that in all techniques (diagonal, double-poling, V1, V2 and V2 alternate). Milk the glide, glide long on each stride and force yourself to find the balance before initiating a new kick.
Roller skiing is also an efficient way to train upper body strength, focus on keeping shoulders low, timing the kick (classic), and hip balance.
Getting wheels with a certain amount of friction will improve the strength component of roller skiing. Also, make sure to frequent steeper terrain, especially at this point in the summer season.
And most importantly, be aware of what you are aiming for. Have a goal and a purpose for every workout and make sure you get good returns on your time investment! Give yourself one or two tasks for the session, and ask yourself what you want to accomplish with the workout.
Keep in mind that it is possible to play on roller skis as well, and include some segments where you just focus on having fun, try a few new things and explore.
Intensity
Roller skiing intensity workouts develop endurance in ski-specific muscles. Some examples of interval sessions are 6x6 minutes V1 on uphill terrain, with 2 minutes recovery between each interval. Work up to your anaerobic threshold. Or 5x4 minutes diagonal striding on uphill terrain with 3 minutes recovery between, also aiming for threshold effort.
Strength
Roller skiing is in and of itself endurance training, and particularly efficient at developing upper body strength. Try to include some double-pole-only segments in each roller ski workout, or some 10-30 second double-pole sprints to break up the monotony of a distance workout. Another variety is to include some segments of diagonal arms where the legs are not moving. This works the entire upper body and doubles as a core workout. Short 10-20-second sprints are yet another way to include speed training, and also develop technique that transfers to on-snow skiing.
Have a fun, speedy and efficient workout, and don't forget to wear a helmet!
(Source: SkiSport No. 4, 2006)