While summer is an essential time for competitive skiers to develop their skills for the winter season, the summer training plan for a recreational skier does not necessarily have the same importance. 

Nevertheless, many recreational skiers may want to improve their fitness during the summer, whether the goals are related to completing a traditional cross-country, long-distance skiing race or simply improving their form.

According to Lasse Seppänen, who has coached top athletes and recreational skiers for over 20 years, recreational skiers also benefit from the new training elements. A good starting point for the start of the training season is the various fitness tests.

“Everything starts from recognizing the reality of where we are now. It pretty much determines in which direction the training will be emphasized. It is important to consider your strengths, weaknesses, and areas of development. It is easily forgotten, and training is continued only according to the same formula,” Seppänen states to Maastohiihto.com.

Although tests that measure performance are easily classified as an aid only for competitive athletes, Seppänen recommends them to anyone interested in improving their fitness.

From the point of view of endurance training, testing oxygen uptake and threshold enables training in the proper heart rate zones. In addition, there are tests for mapping strength levels, mobility, and muscle balance.

Seppänen emphasizes the importance of long, low heart rate runs in summer training. He also has a tip for those who exercise:

“Many recreational do not yet have the conditions to do long-running or roller skiing when their endurance is not at a sufficiently good level. Combined exercises, where you start with, for example, roller skiing and continue with pole walking or running, are good ways to make your run longer.”

Recreational skier: there is no need to be afraid of roller skiing

Running and cycling, popular with recreational skiers, are good forms of exercise but are focused mainly on the legs. According to Seppänen, training should be thought of from the different body parts because the muscular endurance of the upper body plays a significant role in skiing.

Roller skiing is an excellent way to develop upper body capacity, although beginners may be nervous about trying it.

“Usually, the fear is related to downhills or the technique with short skis. Double poling is an excellent way to start roller skiing training because it is easy to control skiing. And then, start on easy enough terrain.”

“Getting good self-confidence is the most important thing. It’s not a good idea to start based on performance but start with the idea that you’ll get a feeling for what you’re doing. The kilometers will come as self-confidence develops.”

Watch Here: Five videos to improve your roller skiing technique 

Versatility is key

Even if the goal is to improve as a skier and endurance athlete, summer training doesn’t have to be a real pain. Seppänen recommends, for example, different ball games to bring versatility alongside more traditional endurance training.

“Games are great forms of exercise. There will be direction changes, the supporting musculature will develop, and there will be social interaction along with the basic training.”

“It is essential that the exercises are structured well. That is, you don’t just drive your car to the parking lot and start playing right away; you do the initial warm-up and final cool-down the same way as you would in a training session anyway.”