Getting Started in Cross Country Skiing

Getting Started in Cross Country Skiing

Getting Started in Cross Country Skiing

The beauty of Nordic skiing is strolling along at your own pace, taking in the tranquility of your surroundings. With your own equipment and a snowy winter, you can ski almost anywhere - your backyard, a local park, walking trails or golf courses. If you don't have your own equipment or don't know how to XC ski, you can usually find touring centers within a reasonable drive where you can take a lesson or rent gear.

It's so simple to learn and far less expensive than alpine skiing, that anyone can pick up the sport. In fact, families and seniors are the fastest growing groups participating in the sport, with the cost and exercise benefits included alongside the fresh air. Nordic skiing has long been endorsed by medical professionals for its high level of cardiovascular fitness in a low stress movement, not nearly as jarring to muscles and joints as running. The extended glide on the skis tones all major muscle groups and burns more calories per hour than any other sport, around 800 calories per hour for a 175 lb male skiing at a pace of 5 miles an hour.

Cross country skiing is not without potential for injury, however. Although your fitness level will increase as you spend more time on the snow, basic conditioning and stretching will help prevent muscle soreness. Falling on downhills of course is where you have the most chance for injury. Commonly, Nordic skiers will put their hands out in a fall and the pole grips can strain the thumb. The risk of an ACL (Anterior Cruciate Ligament) injury to the knee is well-known in alpine skiing, but is also possible while XC skiing, even though it is far less likely.

Equipment

Classical skiing traditionally used skis about a foot taller than your head, but advances in ski construction has shortened the length considerably; skis your height should be adequate. On the bottom surface, the kick zone (the area under your binding) is usually patterned with square or semi-circle grooves, called fish scales. These grooves grip the snow and as you kick back, they help your body to move forward on uphills. Although most recreational cross-country skis come with a no-wax base, some skiers choose to use smooth bottomed skis and apply kick wax to the underfoot area for grip. Different kick waxes can be chosen based on varying snow conditions and temperatures. By not having fish scales, skiers can also use smooth surfaced skis for the skating technique. Poles are traditionally chest height, to put your arms in a natural 90-degree angle in front of you. Binding choices have significantly improved in recent years, with almost all models having automatic step-in locks. Your binding style must match the toe piece of your boot. Boots for classical skiing tend to be modified versions of light hiking boots, offering flex, but significant ankle support.

The freestyle, or skating technique takes advantage of lightweight and compact ski construction technology, used mainly by competitive skiers, but can be enjoyed by any level of nordic skier. Recent trends have had these lightweight, thinner skis at much shorter lengths. Smooth bases allow the skater to shift weight to one ski and glide for several lengths before switching sides. Without the use of fish scales to help on the uphills, skiers must power through the V-like motion and use strong pole pushes or slow down to herringbone - basically walking with skis pointed in the v-shape, up the incline. Again, bindings have become fairly standardized and automatic, but skating boots have developed interesting characteristics. They are taller and offer superior ankle support using a combination of padding, soft and hard plastics, allowing the ankle to flex with the forward or push-off motion. Skating poles are much taller than traditional touring poles. They are often up to the shoulders and racers usually choose cheek and eyebrow-level heights.

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