Is double poling the most effective technique, and should you do it? When will it be advantageous? Researchers have now investigated that, and here’s the answer about whether or not to double-pole.

Should you double-pole, even though double-poling theoretically is the most efficient? An increasing number of recreational skiers choose to double-pole in long-distance races instead of using grip wax. And with this year’s weather forecast for Birken, it might be extra tempting to avoid the hassle of grip waxing. But it’s not guaranteed that double-poling is advantageous.

Ever since the double poling trend gained traction in long-distance skiing, there has been an ongoing discussion about what is most efficient between double poling and diagonal skiing, whether double poling is beneficial, and if so, why.

According to Langrenn.com, a group of researchers at the University of Tromsø has examined whether double poling is more efficient than diagonal skiing in classical cross-country skiing, specifically in long-distance races.

The research group, led by Erik P. Andersson in the FENDURA project at the University of Tromsø, investigated how much energy cross-country skiers expend when double poling compared to traditional diagonal skiing.

Trade-off

The researchers found that it costs more to double pole uphill than to use diagonal skiing, and this disadvantage becomes apparent already at a four-degree incline. The disadvantage of double poling uphill was also greater than expected.

But it’s a trade-off: Double poling is significantly easier in gentle terrain than on skis with grip wax.

“There’s a trade-off between the skis’ glide and the energy you expend. Grip waxing provides poorer glide, but double poling alone can be more demanding physiologically. So, it’s a balance of pros and cons.”

Heavier to double pole

The study participants had between five and ten percent higher heart rates when double poling uphill with a five percent incline compared to using traditional diagonal skiing on the same hills. The skiers also reported that double poling was more strenuous than diagonal skiing.

The researchers also found less difference between women and men than expected.

“We expected to find a greater difference in strength between women and men in the upper body and legs because men are usually relatively stronger in the upper body, while women are stronger in the legs,” says Andersson.

But that wasn’t the case. They found no significant difference. Both women and men can train the endurance of their upper bodies to sustain efficient double poling for longer periods.

The article continues below.

Double poling is becoming more common

Elite skiers are increasingly using double poling, both in traditional cross-country skiing and in the World Cup.

Classic races in the World Cup are set on tracks that are so hilly and demanding that double-pole skiing seldom pays off. Although some skiers could manage to double-pole some sections, the International Ski Federation (FIS) has included technique zones where skiers are required to use diagonal skiing.

But it’s different in long-distance races. Most long-distance races are much ‘flatter.’ Therefore, almost all elite skiers, and increasingly more recreational skiers, choose to double pole in long-distance races.

Not guaranteed that you should double-pole

But it’s not guaranteed that it’s advantageous, even though 98 percent of the elite choose to use double poling.

It requires countless training hours to build the technical and strength foundation necessary to double pole quickly for extended periods.

If the training foundation isn’t sufficient, it’s more advantageous to use diagonal skiing.

The researchers, therefore, conclude that it’s a balancing act whether double poling is advantageous and argue that most recreational skiers would actually go faster with grip wax and diagonal skiing.

“The upper body isn’t as enduring for long-distance skiing. The elite can do it because they have good technique and excellent endurance and energy-efficient technique, known as good work economy. That allows them to double pole without expending too much energy on it. If you don’t have this, it won’t work well in long races,” says Andersson.

The article continues below.

The study conducted by Andersson and colleagues at the University of Tromsø recruited 23 young cross-country skiers at the national level from the ski program at high school, aged 17 to 18, including 11 girls and 12 boys.

The tests were conducted on roller skis on a treadmill. The skiers warmed up for five minutes, then performed 4 x 5 minutes of submaximal effort, followed by a max test with gradually increasing speed until exhaustion. Everything was done at a five-degree incline.

Lab tests provide a good indication of energy expenditure during double poling and diagonal skiing, but the researchers admit that the study has some limitations because it was conducted indoors on a treadmill and not outdoors on skis.

The problem with conducting the tests outdoors is that it introduces a host of new and less controllable variables: parameters such as glide and friction, varying weather and snow conditions will affect the test results.

The study was published in the European Journal of Applied Physiology.

The article was first published on March 20, 2023.

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

 Johan Hoel and Andreas Nygaard double-pole towards the finish in the Birkebeiner Race 2023.