{"id":11538,"date":"2018-11-28T10:50:24","date_gmt":"2018-11-28T09:50:24","guid":{"rendered":"https:\/\/travesiapirenaica.com\/?p=11538"},"modified":"2019-01-21T12:46:58","modified_gmt":"2019-01-21T11:46:58","slug":"training-for-cross-country-skiing","status":"publish","type":"post","link":"https:\/\/travesiapirenaica.com\/en\/entrenamiento-para-el-esqui-de-fondo\/","title":{"rendered":"Physical preparation for cross-country skiing"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Cross-country skiing is not considered to be a sport of extreme physical endurance; however, one can push it to the limits of one's choice. Nevertheless, good cross-country skiing starts from a base: <strong><a href=\"https:\/\/travesiapirenaica.com\/en\/mountain-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Cross-country skiing is not considered to be a sport of extreme physical strength; however, one can push it to the limits of one&#039;s choice. However, good cross-country skiing is based on one thing: an adequate physical condition. You don&#039;t have to be a prodigy to do this activity at an amateur level, but with a decent physical preparation you will be able to enjoy this beautiful sport more. The risk of injury will also be considerably reduced (opens in a new tab).\">adequate physical condition<\/a><\/strong>. You don't have to be a great athlete to do this activity at an amateur level, but with a decent physical preparation you will be able to enjoy this beautiful sport more. The risk of injury will also be considerably reduced.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Even if we do not have snow in the mountains all year round, one can still <strong>prepare yourself physically to be ready when the first snow of the season arrives.<\/strong>. The fruit of the work done throughout the year will be the maximum enjoyment of your cross-country skiing trips. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a href=\"https:\/\/travesiapirenaica.com\/en\/increase-lung-capacity-montana\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Aerobic work (opens in a new tab)\">Aerobic work<\/a><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cross-country skiing trips are usually not short, and usually last a few hours. In order for the body to be ready to walk on snow for hours on end from the first day of the season, aerobic work is necessary for the rest of the year. <\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"760\" height=\"550\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/01\/jenny-hill-205881_760x550.jpg\" alt=\"Tips for winter running \/ Photo: Jenny Hill\" class=\"wp-image-5770\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/01\/jenny-hill-205881_760x550.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/01\/jenny-hill-205881_760x550-600x434.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/01\/jenny-hill-205881_760x550-300x217.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/01\/jenny-hill-205881_760x550-759x550.jpg 759w\" sizes=\"auto, (max-width: 760px) 100vw, 760px\" \/><figcaption>Running will help us to increase our aerobic endurance \/ Photo: Jenny Hill<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a rel=\"noreferrer noopener\" aria-label=\"Working on the aerobic part consists of improving our endurance. To achieve this improvement, it is essential to do the preparation exercises consistently and at a reasonable pace. In this way, the muscles and the &quot;box&quot; will be prepared to endure hours of walking. Aerobic capacity can be improved by practising sports other than skiing. The following are some basic examples: (opens in a new tab)\" href=\"https:\/\/travesiapirenaica.com\/en\/increase-lung-capacity-montana\/\" target=\"_blank\">Working on the aerobic part consists of improving our endurance.<\/a><\/strong>. To achieve this improvement, it is essential to do the preparation exercises consistently and at an easy pace. In this way, the muscles and the \"box\" will be prepared to endure hours of walking. <strong>Aerobic capacity can be improved through other sports. <\/strong>that have nothing to do with skiing. The following are some basic examples:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><a rel=\"noreferrer noopener\" aria-label=\"Running is one of the most common ways to improve aerobic performance. You don&#039;t have to go all out; running non-stop for 30-50 minutes per outing should be sufficient. Running can be done on a track, on asphalt or in the mountains (opens in a new tab).\" href=\"https:\/\/travesiapirenaica.com\/en\/tips-for-running-in-winter\/\" target=\"_blank\">Footrace<\/a><\/strong>Running is one of the most common ways to improve aerobic performance. You don't have to go all out;<strong> running non-stop for 30 to 50 minutes <\/strong>at each start would be sufficient. The running race can be done on track, asphalt or in the mountains.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Swimming<\/strong>Swimming, like cross-country skiing, is a very complete sport.\t<strong>Apart from improving aerobic capacity, muscles throughout the body are activated.<\/strong>It is therefore a very suitable sport to work on fine-tuning.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><a rel=\"noreferrer noopener\" aria-label=\"Cycling: both mountain biking and road cycling is a sport that will considerably improve our endurance, as cycling trips usually last at least a couple of hours. Furthermore, mountain biking will not bring us into contact with the mountains during the rest of the year, which is essential to understand them better. In contrast to running, cycling will cause the joints to suffer fewer knocks, so injuries are less frequent. However, you have to be careful with falls, as one fall can ruin your whole ski season. (opens in a new tab)\" href=\"https:\/\/travesiapirenaica.com\/en\/how-to-maintain-performance-on-mountain-biking-routes\/\" target=\"_blank\">Cycling<\/a><\/strong>cycling, both mountain biking and road cycling, is a sport that will considerably improve our endurance, as cycling trips tend to last for a long time. <strong>at least a couple of hours<\/strong>. On the other hand, mountain biking will bring us into contact with the mountain during the rest of the year, which is essential to understand it better. In contrast to running, when cycling in the mountains, you will be in contact with the mountains for the rest of the year, which is essential to understand them better. <strong>the joints will suffer less shock<\/strong>injuries will be less frequent. However, you must be careful with falls, as one fall can ruin your whole ski season.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Skates with poles<\/strong>Cross-country skiing: it is cross-country skiing but changing the ski boards for skates. In addition to working on the body's resistance, skating also <strong>cross-country skiing technique will be improved<\/strong>and will also have a positive effect on the improvement of the<strong> balance and coordination<\/strong>. With the help of the poles, you will be able to exercise many of your body's muscles.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/Nordic_walking_by_lucas-favre.jpg\" alt=\"Trekking poles. Nordic walking \/ Photo: Lucas Favre\" class=\"wp-image-8953\"\/><figcaption>Nordic walking \/ Photo: Lucas Favre<\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><a rel=\"noreferrer noopener\" aria-label=\"Nordic Walking: is similar to cross-country skiing, but it is practised on foot, also using poles, so both the upper and lower body are worked (opens in a new tab).\" href=\"https:\/\/travesiapirenaica.com\/en\/nordic-walking-nordic-walking\/\" target=\"_blank\">Nordic Walking<\/a><\/strong>cross-country skiing is similar to cross-country skiing, but it is practised on foot, also using poles.\t<strong>both the upper body and lower body are worked on<\/strong>.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">In case you are not satisfied with just improving endurance, and you want to improve also the <strong>anaerobic capacity<\/strong>practice the same sports but in a different way. Go to <strong>intervals or series with different intensities<\/strong>. This part of the preparation is more focused on preparation for competition, or improving your personal bests.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a href=\"https:\/\/travesiapirenaica.com\/en\/exercises-to-increase-strength-trekking\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Weight training (opens in a new tab)\">Weight training work<\/a><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">During the preparation before the ski season, specific exercises should be interspersed for <strong><a rel=\"noreferrer noopener\" aria-label=\"In the run-up to the ski season, it is a good idea to do specific exercises to strengthen and reinforce your muscles. These activities can be done at home when the weather is not too good. Cross-country skiing involves walking many kilometres for hours at a time. It is therefore essential to prepare your lower body well. To increase the strength of your legs, you can do the following activities: (opens in a new tab)\" href=\"https:\/\/travesiapirenaica.com\/en\/exercises-to-increase-strength-trekking\/\" target=\"_blank\">strengthening and reinforcing the musculature<\/a><\/strong>. These activities can be done at home in bad weather. Cross-country skiing involves walking many kilometres for hours at a time. It is therefore essential to prepare the lower body well. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To increase the strength of your legs you can do the following activities:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Steps climbs<\/strong>As the name suggests, this exercise consists of going up and down steps to increase the strength of your calves. First you go up one leg, then you go down and up the other leg, and so on. To make the exercise even more difficult, it is advisable to use weights such as dumbbells or a weighted backpack. You can also make the exercise harder by jumping on each step.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Skipping rope<\/strong>The game you played as a child can be a good ally to strengthen your twins. It is a simple way to work on the calves, without the need to use tools that are difficult to achieve.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Squats<\/strong>Squats: all types of squats will help strengthen your quadriceps. This activity is very easy to do at home.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/11\/Sentadillas-para-fortalecer-el-tren-inferior_by-meghan-holmes_800x600.jpg\" alt=\"Squats to strengthen lower body \/ Photo: Meghan Holmes\" class=\"wp-image-11546\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/11\/Sentadillas-para-fortalecer-el-tren-inferior_by-meghan-holmes_800x600.jpg 800w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/11\/Sentadillas-para-fortalecer-el-tren-inferior_by-meghan-holmes_800x600-600x450.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/11\/Sentadillas-para-fortalecer-el-tren-inferior_by-meghan-holmes_800x600-300x225.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/11\/Sentadillas-para-fortalecer-el-tren-inferior_by-meghan-holmes_800x600-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption>Squats to strengthen lower body \/ Photo: Meghan Holmes<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">In addition to the lower body, the upper body must also be properly prepared. This is because cross-country skiing is often done with a backpack on. If you have strong abdominals and lower back, the discomfort that the weight of the backpack can cause will be much less. The exercises to be performed are basic: <strong>abdominal and lumbar<\/strong>. You just have to get into the habit of doing them every day, or every other day without forcing too much, and letting the muscle rest.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To finalise the preparation of the musculature, it is advisable to <strong>strengthening the arms<\/strong>. <strong>This will help to increase the momentum with the poles. <\/strong>You can improve the strength of your <strong>biceps <\/strong>doing pull-ups on a barbell; and the <strong>triceps<\/strong>doing push-ups or pull-ups leaning on a bench.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Actual example of preparation.<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The approach to the most common preparation exercises will help you to better understand the actual plan below. The training plan can vary according to the objective, but also according to the amount of free time you have. For a specific and detailed preparation, with high sporting objectives, it is recommended to consult a specialist. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The following is a basic plan for a person who wants to enjoy cross-country skiing and forget about competitions and times. An example will be the plan for <strong>a person who has three days a week to do sport, and only for a short period of time<\/strong>. It is advisable to work every other day because<strong> rest is essential for the assimilation of training.<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Day 1<\/strong>: a quarter of an hour of <strong>footrace <\/strong>at a comfortable pace, and without increasing the heart rate too much. The next step is to perform a few <strong>stretching <\/strong>(5 minutes), and for ten minutes <strong>push-ups and sit-ups<\/strong>. Alternate both exercises in sets, without going all out. Then, another 15 minutes of <strong>race <\/strong>with an extra point of intensity, and a further 15 minutes <strong>walking <\/strong>to lower the body temperature.\t<\/li><li><strong>Day 2<\/strong>: work of <strong>bodybuilding<\/strong>. Do sets of the above exercises for one hour. Although it is not quite the same, a more enjoyable way to work your muscles is swimming.\t<\/li><li><strong>Day 3<\/strong>: an hour on wheels. If you have a <strong>bicycle <\/strong>go for a comfortable ride, maintaining a high cadence for about an hour. You can also choose to go for a walk with your children. <strong>skates<\/strong>. If you do not like wheels, opt for the <strong>footrace<\/strong> gradually increasing the intensity.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">READ ALSO:&nbsp;&lt;a","protected":false},"excerpt":{"rendered":"Good cross-country skiing is based on one thing: proper physical condition. Strengthening aerobic and muscular endurance is essential.","protected":false},"author":1,"featured_media":11542,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_wp_convertkit_post_meta":{"form":"-1","landing_page":"0","tag":"0","restrict_content":"0"},"_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"episode_type":"","audio_file":"","podmotor_file_id":"","podmotor_episode_id":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","filesize_raw":"","date_recorded":"","explicit":"","block":"","footnotes":""},"categories":[707],"tags":[],"series":[],"class_list":["post-11538","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-entrenamiento","post_format-post-format-image"],"episode_featured_image":"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/11\/Preparaci\u00f3n-f\u00edsica-para-el-esqu\u00ed-de-fondo_-by-phillip-belena_800x600.jpg","episode_player_image":"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2017\/12\/Caratula-Podcast-Maldita-Montana_1500x1500_72pp-p_.jpg","download_link":"","player_link":"","audio_player":false,"episode_data":{"playerMode":"dark","subscribeUrls":[],"rssFeedUrl":"https:\/\/travesiapirenaica.com\/en\/feed\/podcast\/maldita-montana","embedCode":"<blockquote class=\"wp-embedded-content\" data-secret=\"F5rDKCPjXV\"><a href=\"https:\/\/travesiapirenaica.com\/en\/entrenamiento-para-el-esqui-de-fondo\/\">Preparaci\u00f3n f\u00edsica para el esqu\u00ed de fondo<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/travesiapirenaica.com\/en\/entrenamiento-para-el-esqui-de-fondo\/embed\/#?secret=F5rDKCPjXV\" width=\"500\" height=\"350\" title=\"&#8220;Preparaci\u00f3n f\u00edsica para el esqu\u00ed de fondo&#8221; &#8212; Traves\u00eda.\" data-secret=\"F5rDKCPjXV\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script>\n\/*! This file is auto-generated *\/\n!function(d,l){\"use strict\";l.querySelector&&d.addEventListener&&\"undefined\"!=typeof URL&&(d.wp=d.wp||{},d.wp.receiveEmbedMessage||(d.wp.receiveEmbedMessage=function(e){var t=e.data;if((t||t.secret||t.message||t.value)&&!\/[^a-zA-Z0-9]\/.test(t.secret)){for(var s,r,n,a=l.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),o=l.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),c=new RegExp(\"^https?:$\",\"i\"),i=0;i<o.length;i++)o[i].style.display=\"none\";for(i=0;i<a.length;i++)s=a[i],e.source===s.contentWindow&&(s.removeAttribute(\"style\"),\"height\"===t.message?(1e3<(r=parseInt(t.value,10))?r=1e3:~~r<200&&(r=200),s.height=r):\"link\"===t.message&&(r=new URL(s.getAttribute(\"src\")),n=new URL(t.value),c.test(n.protocol))&&n.host===r.host&&l.activeElement===s&&(d.top.location.href=t.value))}},d.addEventListener(\"message\",d.wp.receiveEmbedMessage,!1),l.addEventListener(\"DOMContentLoaded\",function(){for(var e,t,s=l.querySelectorAll(\"iframe.wp-embedded-content\"),r=0;r<s.length;r++)(t=(e=s[r]).getAttribute(\"data-secret\"))||(t=Math.random().toString(36).substring(2,12),e.src+=\"#?secret=\"+t,e.setAttribute(\"data-secret\",t)),e.contentWindow.postMessage({message:\"ready\",secret:t},\"*\")},!1)))}(window,document);\n\/\/# sourceURL=https:\/\/travesiapirenaica.com\/wp-includes\/js\/wp-embed.min.js\n<\/script>\n"},"taxonomy_info":{"category":[{"value":707,"label":"Entrenamiento"}]},"featured_image_src_large":["https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/11\/Preparaci\u00f3n-f\u00edsica-para-el-esqu\u00ed-de-fondo_-by-phillip-belena_800x600.jpg",800,600,false],"author_info":{"display_name":"Traves\u00eda Pirenaica","author_link":"https:\/\/travesiapirenaica.com\/en\/author\/travesia-pirenaica\/"},"comment_info":0,"category_info":[{"term_id":707,"name":"Entrenamiento","slug":"entrenamiento","term_group":0,"term_taxonomy_id":707,"taxonomy":"category","description":"Entrenamiento en monta\u00f1a","parent":2946,"count":20,"filter":"raw","cat_ID":707,"category_count":20,"category_description":"Entrenamiento en monta\u00f1a","cat_name":"Entrenamiento","category_nicename":"entrenamiento","category_parent":2946}],"tag_info":false,"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/11\/Preparaci\u00f3n-f\u00edsica-para-el-esqu\u00ed-de-fondo_-by-phillip-belena_800x600.jpg","_links":{"self":[{"href":"https:\/\/travesiapirenaica.com\/en\/wp-json\/wp\/v2\/posts\/11538","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/travesiapirenaica.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/travesiapirenaica.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/travesiapirenaica.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/travesiapirenaica.com\/en\/wp-json\/wp\/v2\/comments?post=11538"}],"version-history":[{"count":0,"href":"https:\/\/travesiapirenaica.com\/en\/wp-json\/wp\/v2\/posts\/11538\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/travesiapirenaica.com\/en\/wp-json\/wp\/v2\/media\/11542"}],"wp:attachment":[{"href":"https:\/\/travesiapirenaica.com\/en\/wp-json\/wp\/v2\/media?parent=11538"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/travesiapirenaica.com\/en\/wp-json\/wp\/v2\/categories?post=11538"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/travesiapirenaica.com\/en\/wp-json\/wp\/v2\/tags?post=11538"},{"taxonomy":"series","embeddable":true,"href":"https:\/\/travesiapirenaica.com\/en\/wp-json\/wp\/v2\/series?post=11538"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}