Technique expert warns: “For every centimeter of incorrect pole length, you lose time”
That’s according to technique expert and Vasaloppet guru Erik Wickström, who believes many skiers don’t understand how crucial poles and pole length are and, therefore, don’t spend enough time selecting the right equipment.
Erik Wickström has written several books on cross-country skiing, technique, training, and equipment, gives lectures, and runs the podcast Lagom Kondition, aimed at beginners and recreational skiers. He also offers training guidance for skiers of all levels (except elite athletes) through his company, Wickström Coaching.
Wickström has skied the Vasaloppet numerous times, as well as other long-distance races. He also works as a technique and training coach for skiers and recreational skiers of various levels. What he observes in races and during his own technique and training sessions concerns him.
“People are incredibly sloppy with their poles. They spend a lot of time selecting skis, boots, and other gear. But poles seem to be an afterthought,” says the experienced coach.
Wickström primarily points his finger at sports stores.
“Many retailers are excellent at picking out the right skis and boots for customers. When it comes to poles, they seem to lack the knowledge and send people out with completely incorrect equipment.”
There are two major mistakes he sees repeatedly:
“I see an incredible number of people using poles that are too short and straps that are too large,” he says.
Discomfort and Frustration
Sloppy pole selection and incorrect strap sizing can cost you not only time and skiing enjoyment but can also lead to sore hands.
“I don’t think people realize how much time they lose by using the wrong pole length—especially poles that are too short,” says Wickström, elaborating:
“For every centimeter you shorten your poles compared to the FIS maximum limit, you lose a significant amount of time when double poling. For elite skiers and serious recreational racers, double poling is essential in long-distance races, so having the right pole length is crucial for them. But even recreational skiers are double poling more and more, so this affects everyone.”
The FIS maximum pole length is defined as your height (in centimeters) while wearing ski boots multiplied by 0.83.
“Some might feel that diagonal striding is slightly harder if the poles are at the maximum allowed length. However, that’s negligible compared to the benefits of having the correct length for double poling,” adds Wickström.
How Long Should Your Poles Be?
“The maximum pole length allowed under FIS rules is actually quite perfect for most people—both elite athletes and recreational skiers. I see this over and over again in my technique courses,” Wickström tells Langrenn.com.
Keep in mind that the FIS maximum limit is measured from the point where the strap attaches to the pole handle. This varies between manufacturers. Many now attach the strap just one centimeter from the top of the handle, but on some poles, the strap attachment point can be up to four centimeters below the top.
That’s why it’s important to know whether the pole length marked on a pole is measured from the tip to the top of the handle or from the tip to the strap attachment point. This impacts which poles you should buy to ensure the correct length.
“A knowledgeable retailer can select the right pole length, but only if you make it clear that you want poles at the maximum allowable length,” emphasizes Wickström.
Don’t Forget the Straps
Pole length isn’t the only crucial factor when selecting poles. Take time to find the right strap size as well.
“Strap fit is highly individual—not just in terms of size but also shape. I’d say it’s even more personal than ski boots,” says Wickström.
Some people have large hands, while others have small hands. Some prefer ultra-thin ski gloves, while others use lobster gloves or mittens. This affects how large the straps should be. Choosing the wrong strap size can cause multiple issues.
“If your straps are the wrong size, you might get blisters, place unnecessary strain on your hands and wrists, and experience an awkward return motion where the pole doesn’t fall back into your hand correctly after each push,” Wickström explains.
“Oversized straps are a common problem. If your straps are too large, you have to grip the pole tightly throughout the entire poling motion, unnecessarily tensing your forearm instead of relaxing at the end of each push. I’d estimate that more than half of the skiers in our courses use straps that are too big. Personally, I wear size 8 gloves but use size S straps.”
Most manufacturers offer straps in multiple sizes that can be easily swapped out. However, Wickström advises against changing to a new or unfamiliar strap setup the night before a long-distance race.
“If you buy new poles or straps, take the time to adjust them properly and ensure they fit and function exactly as they should. I’d recommend at least one long training session to confirm everything is dialed in correctly.”