Simplicity in training is still an essential element in skiing training. The Aukland brothers’ training motto has always been ‘KISS,’ which stands for “keep it stupid simple.” Tricks and unnecessary special training do not lead to top results. Heikki Pusa also wants to emphasize the magic of simplicity in endurance sports.

Of course, skiing changed as a sport with the advancement of equipment and techniques. Double poling has revolutionized traditional skiing, and skate skiing has also technically evolved. Speeds have increased, and the profiles of the tracks have “eased,” but in endurance sports, the foundation is always sufficient oxygen uptake and oxygen absorption to the muscles. 

“The uphill sections in races and the proportion of continuous uphills have decreased significantly. The portion of continuous uphills is now counted in seconds, whereas they used to be counted in minutes. This requires lactate tolerance and quick recovery, for which the answer is found in oxygen uptake and oxygen absorption. The functionality of the neuromuscular system, in turn, regulates our ability to change rhythm, skill, and proficiency. Skill and proficiency mean skiing skills, downhill skills, and tactics,” says Pusa.

Therefore, he says it is essential to have diversity within the workouts, in the training modes and speeds, and in different terrains.

As a junior national team coach in the early 2000s, Pusa witnessed the success of many Finnish athletes. At that time, Sami Jauhojärvi had a strong result at the 2001 Junior World Championships. The focus was generally on basic training, including versatility and skill elements that provide the basis for skiing proficiency. Finland had many high-level young athletes at that time, and the internal competition maintained the level.

“Simplicity is always beautiful in training. The result is somewhat weak if we start to make it complex.”

Jauhojärvi’s model is still effective 

He takes Jauhojärvi as an example:

“He did good and high-quality training. Long runs in the countryside. He trained a lot by running, hiking, and Nordic walking. In November, he had a long specific training period that lasted into December. He didn’t even try to be in shape for the first races. Of course, he skied well. He started to take power out of the engine in the middle of December. It was purposeful targeted training.”

Before moving to snow, Jauhojärvi did a precise strength period, which included double poling, pole hill workouts, and gym training—the specific training period on snow lasted from the end of October until Christmas. It did not focus on intensity, only race preparations and races.

“After the specific training period, training was lightened, and morning and evening runs were added to the program to maintain good muscle balance. Base speeds were increased by moving to tougher terrains, which Ylitornio has plenty of. The keywords were a long specific training period, good muscle balance, and challenging terrains,” Pusa says.

Pusa still remembers the 90s in his club, Lappeen Riento. At that time, in club activities, besides him, Jarmo Punkkinen was also a leader. Endurance and technique proficiency were the leading themes in training.

“We did long hikes as a group every weekend. We showed how to ski correctly. We got results; one year, we might also have been the best club in the Hopeasompa competition,” Pusa recalls.

What is high-quality basic training? And now? Even when observing the training of the Junior World Championship team from the sidelines, he has made one observation:

“I believe the basic element of endurance training, basic training, has been forgotten. Too much emphasis is placed on strength and intensity. In the 2000s, there were also technically poor skiers, which made it difficult to achieve efficiency through technique. Strength training is targeted at the legs and arms; the core’s strength is paramount in skiing. It has been left in a secondary position. Even among national team skiers, the problem is not in the legs or arms but in the core. Gradually, there has been quick-fix thinking: increase speed, quickly get into shape, and shorten the length of workouts.”

By basic training, Pusa means a sufficient overall amount of training, where aerobic training is 83–85 percent of the total training volume. In basic training, training is clearly rhythmed, and the maintenance of muscle level, maintenance training, nutrition, and sleep are also considered.

When did we start to deviate from basic training? 

Pusa points out the introduction of sprint skiing as one factor.

“It was thought that it would be easier to train less and harder. At some point, it was realized that this is an endurance sport, and we must go back.”

There is a different level of internal competition than in past years, partly due to a decrease in the number of participants and conditions. Yet even the results of the Junior World Championships, for example, make Pusa wonder.

“Basic training is not in balance,” says Pusa, echoing his and several colleagues’ views.

He says many young skiers need help with the training period when moving to snow, skiing in easy terrains with slow conditions, “on poor equipment,” and tiring the specific muscles.

“If artificial snow does not provide sufficient challenge, replacing one workout with an exercise that oxygenates the muscle and provides a different stimulus to the muscle is recommended. Nordic walking, pole hill workouts, and others are good for that,” Pusa says.

Although times change and skiing as a sport evolves, Pusa would retain three things from the past in training: basic training, technique skills, and core strength levels.

“We have not had a clear line in training now. When coaches at the club and district level are minimal, it isn’t easy to come by. There was a clear line until the early 2000s. There was a system. In individual sports, academies have yet to respond to the call, while in team sports, they serve better. I don’t know if the bicycle needs to be completely reinvented.”

However, simplicity does not necessarily mean monotonous, easy training all year round. For long-distance skiers, hard sport-specific workouts like Vasaloppet pass training are also on the training camp program. Still, it is also important to remember that such workouts are extremely tough and, therefore, draining. Proper recovery and rest are also essential to training, hence an important factor in the simplicity philosophy.

Read more training-related articles here or at ProXCskiing.com. The article was originally published in April 2020 and updated in February 2024.