The ABC of race preparation for cross-country skiers

preparation
Long-distance cross-country skiing demands perseverance, rigorous preparation, and familiarity with the course conditions. Success requires athletes to hone their technical skills, establish a strong endurance foundation, and engage in speed and stamina exercises. Beyond physical training, nutrition and mental preparation play essential roles in optimizing performance for race day. This article outlines key aspects of competition readiness to achieve optimal condition. Cross-country ski race preparation encompasses many aspects, from training to ski selection and proper nutrition.
Long-distance cross-country skiing demands perseverance, rigorous preparation, and familiarity with the course conditions. Success requires athletes to hone their technical skills, establish a strong endurance foundation, and engage in speed and stamina exercises. Beyond physical training, nutrition and mental preparation play essential roles in optimizing performance for race day. This article outlines key aspects of competition readiness to achieve optimal condition. Cross-country ski race preparation encompasses many aspects, from training to ski selection and proper nutrition.


The ABC of race preparation consists of five important parts. The first part is comprehensive training, of course, weeks and days before the races. The second part involves equipment and waxing and their correct selection. The third is nutrition before, during, and after races, especially if other long-distance skiing events are ahead. The fourth includes rest and recovery in general from winter training stress and individual intense training sessions before the race. The fifth is mental preparation for the race and removing unnecessary tension.

Let’s start with general training. It’s extremely important that skiers, regardless of level, have trained adequately for their upcoming challenge. Gambling-type entries into races without preparation are not recommended, as endurance sports performances are long, and an untrained body may not be capable of handling the stress of the performance. Training is generally divided into three different parts:

a. Advanced personal training program. Create a training program at the end of the ski season and set a realistic but motivating goal. Get a coach or a training program if you cannot create a proper plan yourself. Depending on your level, train according to your goal, but I recommend a comprehensive training approach for performance-oriented skiers. This means including all basic training elements in your program, such as endurance, strength, speed, speed endurance, and oxygen uptake exercises. For fitness skiers, the last two types of exercises are more demanding, and their needs are not the same as those of competitive skiers or fitness competitors (often goal-oriented older men who train regularly).

b. Specific training designed for different terrains. If possible, train in terrain that resembles the upcoming racecourse. This includes practicing uphill, downhill, and flat sections to develop your technical skills and adapt to the challenges you’ll face during the race. Nowadays, flat sections are quite challenging in long-distance skiing because the speed has increased significantly due to double poling and advanced skating techniques. If aiming for a good result, one must ski the flat sections close to their maximum, i.e., near the anaerobic threshold without exceeding it.

c. Pre-race exercises and preparing yourself for the race. This also requires strong self-awareness and identifying one’s best possible training program. However, it’s important to remember to reduce training at least a week before the main race and do certain preparatory exercises such as short sprints or speed intervals. Many Ski Classics teams perform a short but effective sprint workout or a so-called “opening exercise” the day before, which varies according to the skier’s habit and preference. Training during the race week should not be strenuous. Through light training and sprint exercises, the goal is also to get the muscles’ neuromuscular system and condition ready before the race.

preparation
The starting point of race preparation is training. Precision training before the race tunes the body to the “right frequency.” Photo: Magnus Östh/Ski Classics

The second area of race preparation is waxing, equipment/clothing, and ski selection. This is one of the most important factors in your performance and should be carefully considered.

a. Waxing is usually a professional job, which also involves finding the right grinds. It’s best to leave this to professionals, and good waxing services can indeed be found in your local area or often also at the race site. Ski selection, on the other hand, is purely the skier’s responsibility, so it’s important to thoroughly learn about your skis and their performance in different weather conditions. Poor ski selection can prevent you from maximizing your performance. Of course, mistakes in weather assessment can happen during long-distance skiing, which is part of the sport’s nature.

b. Equipment and clothing are also an important part of the competition performance. Long distances take a relatively long time, so more attention must be paid to clothing, especially in cold weather. It’s not advisable to wear too few clothes to avoid getting cold and stiff muscles during the race. The toes and fingers usually stay warm if the pace and tempo are sufficient. However, in freezing weather, the situation is different. There are also good battery-operated warm socks for use during the race. Warm mittens may not be comfortable for racing, but they should be considered in cold weather. Undergarments should be of good quality and sweat-permeable, and I use two layers of undergarments in colder weather. Many skiers use scarves and taping to protect their faces and necks, and cold tolerance varies from person to person. In warmer weather, clothing is naturally lighter, but in winter sports, temperatures rarely go much above freezing, preventing a significant increase in fluid loss, as can happen in summer sports, for example, during heatwaves. Some compete in protective weather with short underwear and a T-shirt under their ski suit, but I do not recommend this unless accustomed to it.

c. Ski selection is one of the most critical factors for a successful skiing performance. As mentioned above, one must test different ski pairs in various weather conditions to ensure the best possible selection for the race. In double-poling skis, their performance is also a key factor, meaning not just downhill glide determines ski selection. These skis must also be “responsive” to ski uphill and maintain good glide without the pressure areas gripping too much on the flat. For classic skiing, the performance and correct grip area of the ski pair matter a lot, and for skating, stability and glide uphill and on the flat are characteristics to look for in good race skis.

testing
Testing skis often takes a lot of time, but it’s extremely important for success in the race. Photo: Magnus Östh/Ski Classics

One of the most important factors in race preparation is nutrition. Carbohydrate loading has fallen out of use, and now the emphasis is on sufficient energy intake during the race. Each skier has their own routine regarding food and energy intake before the race and during the race. If there are races on consecutive weekends, it’s important to start recovery immediately after the race, for example, by consuming recovery drinks and bars. Here are a few general observations for all skiers.

a. Filling glycogen stores before the race is important. Stores are generally filled within 48 hours, and many endurance athletes start consuming a carbohydrate-rich diet three days before the race. Long-chain carbohydrates, such as whole grains, some vegetables, fruits, and berries, are good. Traditionally, skiers eat pasta, porridge, or similar foods in the days leading up to the race. On the morning of the competition, it’s advisable to eat a balanced breakfast rich in carbohydrates and moderately high in protein. Consider oatmeal, energy bars, or a banana for breakfast. This is very individual, and I don’t eat a very strong breakfast before a race. A 24-hour ski is different, as breakfast is the only real meal you can have all day, and you don’t start the performance at full speed from the beginning.

b. Hydration and electrolytes are also important, so ensure you’re well-hydrated in the days before the competition. During the race, maintain a balance between sports drinks and electrolytes. It’s easy to forget about hydration in a cold environment, so be aware of your fluid balance. I mix a bit of salt and gels into my sports drink, and if the distance is long, also electrolyte tablets and caffeine. Many top long-distance skiers now use caffeine right from the start of the race, but this depends on personal habits and preferences. Sometimes, there can be problems with fluid absorption, often because the drink is too strong. So, make sure the concentration of your drink is right for you.

c. Energy intake during the race is extremely important. Carefully plan your energy needs during the race and consider when to take gels, sports drinks, and even energy drinks. In ultra-endurance events, I prefer a lot of energy drinks because they contain sugar, caffeine, and taurine. Many gels contain caffeine, and the structure of gels can vary, with some including fructose or different types of slower-digesting long-chain sugars. Try these options well in advance during training to ensure they provide the necessary energy without causing digestive problems.

nutrition
One factor in race preparation is nutrition; pasta dishes are popular before long-distance skiing races. Photo: Carl Sandin/Bildbyrån

The last but important factor in race preparation is adequate rest and recovery and finding the right state of alertness.

a. Sleep: prioritize sufficient and quality sleep. The restorative effects of sleep are essential for muscle recovery and overall well-being. The night before the race may be short on sleep, and there’s no need to stress about it as long as you’ve slept enough on the preceding nights. Many of my best Vasaloppet skis have come after only a few hours of sleep.

b. Recovery and rest days: It might be beneficial to take extra rest days or do light exercises as active rest during the race week. Then, you can do some easy exercise or move lightly to keep your metabolism running without straining your body or muscles. I don’t often take rest days, but I definitely lighten my training significantly during the race week. It’s not necessarily advisable to rest completely the day before the race, as it can cause sluggishness in the body and slow down metabolism. Pay attention to overall recovery and time the final workouts correctly so your body is not stressed before the race. Training in the last week no longer improves your fitness, but finding the right state of alertness is important through rest and precision training.

c. Flexibility and stretching: include flexibility exercises and stretching targeting the key muscle groups for skiing. This can improve flexibility, reduce the risk of injury, and develop your skiing technique. Massage can also be a good way to tune muscles for some skiers. Getting a massage before the race is not advisable if you’re not used to it.

d. Mental endurance and race visualization: Mental preparation is key in long-distance skiing. Visualize your upcoming skiing performance successfully and think about how you might aim to ski the particular race. Ski Classics teams also consider various tactics, strategies, and team play, reviewing possible race scenarios that might arise along the way. A certain level of nervousness is part of sports and other demanding performances, like public speaking. There should be butterflies in your stomach so that the body tunes itself properly for the upcoming challenge, but try to avoid excessive nervousness. Routines help remove nervousness, so create your pre-race routine and follow it as well as possible, adjusting flexibly to the circumstances.

The above-mentioned race preparation ABC factors are described at a very general level, and each point can be examined more deeply, offering more detailed tips, advice, and instructions with various examples. The most important thing is to develop the best way to tune into races, and different methods should be tried, for example, during the training season or before less important races. Mistakes teach a lot, allowing you to avoid pitfalls before important races. It’s also important to remember that every day is different, and your body and muscles are not always in the same condition. It’s also beneficial to analyze your race performance afterward and identify what worked well and what could be improved for an even better race next time.

Read more about training here on ProXCskiing.com

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