.: Ski XCOttawa.ca :: Skiing in Ottawa and Gatineau Park

All About Racing Muscle
By:  Megan McTavish   (2005/02/10)

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Workout Type: Strength
Exertion Level: Moderate
Skier Level: Any
Technique: Skate
Season: Competitive
Terrain: Rolling

Suggested Trails: Ridge Road or the Pakways

Equipment: Skating equipment with Classic Poles.

Description:

Set your watch on count down repeat for 5 minutes. After a warm up of regular skating, do 5 minutes of double poling (use either classic or skating poles) followed by 5 minutes of legs only skating. Repeat 3-5 times for a total workout time of 30-50 minutes. This should be followed by a cool down ski. Exertion level should be about zone 2 (a bit higher than normal). The focus should be on strength so this workout is best done where the terrain is slightly uphill. (The hill shouldn't be so steep that your technique suffers!) I did it starting at P10 and finishing at the top of Penguin.


Comments:

This is a good specific strength workout to do at any time of the year. During the racing season it is important to keep some strength in your program and this is an easy way to do it while still skiing and working on technique.

This is also a very good workout to do roller skiing. Try it on Black's Lake hill for a challenge! Remember in race season we are just doing maintenance strength so don't kill yourself! (You shouldn't make yourself sore during the racing season, but it's okay to do it during the Save that for the summer and fall.

 
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