As the winter season draws to a close, cross-country skiers are faced with an important question: When should they begin roller ski training again?

Roller skiing offers a valuable opportunity to maintain and improve skiing technique, endurance, and strength during the dryland season. However, timing is crucial to ensure optimal performance and injury prevention. ProXCskiing.com explores when experts recommend restarting roller ski training after the cross-country ski season. 

According to cross-country skiing expert Bjorn Hanson, from the international Team Out There and US Ski & Snowboard cross-country coach level 200, “To start, we have found that’s best to have a nice break after the (Winter) season, take off the month of April, and look to begin in May. That way, your body has time to recuperate, rest up, and get that important mental break. Then, once the roads and trails clear in Spring, it’s a good time to begin.”

However, if you still have snow, should you keep skiing?

“If there’s still snow, yes. It’s great to get back out and enjoy skiing for skiing, not thinking about training season, just enjoying the nice Spring days, warm weather, sunshine, crust skiing, while still enjoying and having that mental break.”

Once the initial rest period is over, it’s time to reintroduce roller ski training into your training regimen gradually. But how soon is too soon?

For the North American coach, “May 1 is a great time to start getting things rolling again, and depending on your training plan, we often say it’s really good to first half dozen or so times you are getting out on roller skis, just to spend half an hour or so, doing some agility work, to being comfortable back on them, and have that different balance point between skis and roller skis back. Then, gradually, you can start to do some intensity or over-distance work.”

Read More: How to choose your roller skis?

When reintroducing roller ski training, the idea is to focus on technique rather than intensity. 

“After starting roller skiing again, focus on technique and all related things. Get those muscles and body parts working back to stabilize (your body) after some rest. And generally, easily build into it. Over time, we have seen that if you jump right in too hard, sometimes you end up having tendonitis or some other issues just from not building back up.”

Also Read: Roller skiing: Stay injury-free with Petter Eliassen

As the dryland season progresses, gradually increase the duration and intensity of your roller ski workouts. Incorporate interval training, distance sessions, and strength exercises to build endurance and power. 

“As May goes, by the end of the month, we will start to get more regular workouts and a regular schedule program for June,” says Bjorn Hanson.

Throughout the dryland season, don’t neglect other aspects of training, such as flexibility, core stability, and mental preparation; a well-rounded training program is essential for long-term success in cross-country skiing. 

Read More: Three steps for safer roller ski training

In conclusion, the timing of restarting roller skiing and training in general after the Winter season is critical for maximizing off-season gains. By allowing adequate rest, gradually reintroducing roller ski workouts, and focusing on technique, endurance, and strength, skiers can maintain fitness and improve performance year-round. Listen to your body, seek expert guidance, and enjoy the journey of becoming a better cross-country skier, both on and off the snow.

For more information about long-distance and traditional cross-country skiing training, visit our ProXCskiing Training area.

This article was originally published on ProXCskiing.com on April 16, 2024.