While summer is an important time for competitive skiers to develop their skills for the winter competition season, the programming of summer training may not necessarily hold the same significance for recreational skiers. Nevertheless, many fitness skiers and competitive athletes alike may wish to improve their fitness during the summer, whether aiming to complete a Ski Classics Challengers event or simply to increase their overall fitness.

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

“Everything begins with recognizing the realities of where you are now. This largely determines the direction in which training emphasis should be placed. It’s important to consider one’s own strengths, weaknesses, and areas for improvement. This is something that easily gets overlooked, and training continues in the same pattern,” says Seppänen to Maastohiihto.com.

While performance-measuring tests are commonly categorized only as aids for competitive athletes, Seppänen recommends them to anyone interested in developing their fitness.

From the perspective of endurance training, testing oxygen intake and threshold areas using methods such as treadmill testing enables training at appropriate heart rate zones. Additionally, tests exist for assessing strength levels, mobility, and muscle balance.

Seppänen emphasizes the importance of long, low intensity runs in summer training. He also has a tip for fitness skiers:

“Many fitness skiers may not yet have the endurance to undertake long-running or roller skiing sessions. Combination workouts, starting with roller skiing and continuing with Nordic walking or running, are good ways to extend your workout.”

There is no need to be afraid of roller skiing

Running and cycling, favored by fitness enthusiasts, are excellent forms of exercise, but they primarily stress the legs. According to Seppänen, it would be beneficial to think about training from different perspectives, as upper-body muscle endurance plays a significant role in skiing.

Double poling technique is a good way to develop upper body capacity, although beginners may find it daunting to try.

“Usually, fear is associated with downhill skiing or finding the technique difficult to grasp on short skis. The double pole technique is an excellent way to start roller skiing training because it allows easy control of skiing. Start in terrain that is easy enough.”

“The most important thing is to gain confidence and assurance. It’s not advisable to start with performance-oriented movements but rather to start with the idea of getting a sporty feeling. The kilometers will come as confidence develops.”

Versatility is Key

Even if the goal is to improve as a skier and endurance athlete, summer training doesn’t have to be all serious hard work. Seppänen recommends, for example, various ball games to bring diversity alongside traditional endurance training.

“Games are great exercise forms. They involve changes in direction, develop supporting muscle groups, and provide social interaction alongside the basic training routine.”

“It’s crucial to structure these exercises well. That means not just driving to the parking lot and immediately starting to play but warming up and cooling down in the same way as any other training session. This approach ensures a metabolically enhancing workout.”

Are you a recreational skier and interested in training for long-distance and traditional cross-country skiing? Click HERE and read more about it.