Five training sessions designed to help you develop and improve your double poling across skiing, roller skiing, and the gym.

Double poling is a central part of long-distance skiing and, over the last decade, has evolved from what we see today at the Ski Classics World Championships and Challengers events.

The opportunities to ski entire long-distance races without kick wax have improved in the last decade for Pro Team athletes and recreational skiers. Let’s take a look at five workouts to develop your double poling training.

Skiing – 1 hour

• 10 minutes warm-up with both double poling and striding
• 4 times 8 minutes double poling, where you keep an effort that is similar to what you would have in a 42km event – 2 minutes rest in between
• 10 minutes cool-down with both double poling and striding

For this workout, you should not be totally exhausted after training.

Roller skiing – 3 hours

• Start with 2 hours easy double poling
• End with 1 hour at an effort that is similar to what you would have in a 42km race

This is a challenging workout. Be prepared mentally and bring your preferred sports drink and nutrition.

Double poling ergometer – 40-60 minutes

• 15 minutes warm-up at resistance 4
• 5000 meters as fast as possible at resistance 5-10
• 10 minutes cool-down at resistance 1

This is a workout to check if you are in good shape.

Ski walking – 1 hour

• 15 minutes warm-up by running with poles
• 6 times 3 minutes ski walking where you take a double poling stroke on every third footstep (i.e., not “normal” ski walking) – 3 minutes rest in between
• 10 minutes cool-down by running with or without poles

Do shorter and more intervals if you don’t have a big hill in your neighborhood.

Strength training – 45 minutes

• 5 minutes warm-up on a rowing machine or cross trainer
• 40 minutes strength training including four to six of the following eight exercises: dips, cleans, pull-ups, bench press, sit-ups, deadlift, triceps press, and rowing lying on the bench
• Don’t do all exercises every time. Vary the number of reps (1-50), set number (2-6), and length of rest between the exercises (0-5 minutes) throughout the season.

The better form you have, the more important the strength training at the gym is, and not just strength exercises on skis. For a beginner, lack of strength training by lifting weights is usually not a limiting factor in being able to double pole on ski trails.

*This article was originally published on March 11, 2022, and updated today.

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