Long hours at a moderate pace are crucial for endurance, but what training concept should you choose to keep it engaging while effectively preparing for winter?

Another tip for building your endurance is long double-poling training. You can engage in nearly four hours of training using any technique other than the double-poling style.

Training effect

This training combines endurance with short sprints that occasionally break you out of a slow pace, simulating bursts during a long race. Additionally, it helps ensure that you don’t go too fast during the sprint sections while still being able to significantly accelerate. Short sprints won’t disrupt your subsequent recovery since lactate isn’t produced yet; instead, they help you wake up a bit.

The strength training at the end is quite mentally challenging. After a long period, you need to change activities and push your body and mind to continue. The training simulates the situation that occurs in the final kilometers of a race when your muscles are already tired and sore, yet you must still mobilize all your strength to reach the finish line.

Training facts

Warm-up

If you decide to do a double-poling training session, start with about 10 minutes of classic technique.

Main session

Maintain a low intensity and focus on your technique. You can incorporate sprints lasting 15 – 20 seconds in varied terrain, whether uphill, on flat ground, or even in a gentle descent where maintaining proper technique is more challenging. The number of sprints is up to you; don’t hesitate to sprint for example 10 – 15 times during the training session.

At the end, include 15–20 minutes of strength training focused on the core and abs. You can combine intervals of 30–40 seconds of exercise with 15–20 seconds of rest.

Cooldown

Finally, include stretching or a short light jog.

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ROLLER SKI TRAINING: Strengthen your skate technique with just two kilometers of asphalt

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