Trained through the World Championship winter
Nordic Fitness

Even if it is a little bit too late to participate in the Nordic World Ski Championships 2023 in Planica, you can still use this winter to get your body into top shape.  With a combination of cross-country skiing and winter fitness, you will work on endurance and muscle strength. Processes that are easy on the joints and intense sessions are exactly the right way to develop core stability and to hone down on cross-country technique at the same time.  Two approaches for your winter workout:

Project #1 Endurance through cross-country training

Before the training begins, the framework for the cross-country training should be defined.  What’s clear is that the workouts need time. And they need motivation. Only those who have sufficient amounts of both will be successful. Even a simple training plan in the form of entries in your phone calendar can motivate you and allocate time for training. 

Basic endurance

Every training project starts with basic endurance. By definition, this is referred to as “general aerobic endurance performance” and its purpose is to facilitate performance over an extended period of time, thus delaying fatigue for as long as possible.  Working on this immediately brings about several positive things and improves:

  • the cardiovascular system
  • the blood flow and oxygen supply to the muscles
  • the number of mitochondria delivering energy
  • the size of the glycogen stores 
  • the regenerative capacity
  • and many more

The basic endurance training usually takes place on well-known cross-country ski trails. You will ideally be accompanied by scientific analyses and data. However, there are also good rules of thumb which you can follow, at least roughly:

  • Select a speed that means that you are always able to talk during the run.
  • Use 80% maximum of your performance capacity (usually more like 50-70%)
  • plan long sessions (>1 hour)
  • the vast majority of endurance training should be basic endurance.

Intervals

Above all, interval training is helpful in preparation for a competition and serves to improve your own performance peaks. In sports science there are many approaches but, first and foremost, the aim is to develop the maximum oxygen intake. You can achieve this by doing intensive runs at 85 to 95% of your maximum performance capacity in one to three sessions a week.  Intervals do require a lot more effort, which means personal development can be observed much faster.  

Sprint

For particularly ambitious winter athletes and those who want to compete in cross-country racing, a third discipline of cross-country training awaits: the sprint.  This will prepare you for the critical phases of competition and means you will have reserves when it comes to the last few metres.  To make sure you're ready, you should incorporate a half hour session in the training plan at least once a week – to be done at 95 to 100 percent of your maximum performance capacity.  

Project #2 core stability with Fisher Skiletics

Winter Wonderland instead of the gym: Skiletics by Fischer chases you out the door to pursue your dream of an athletic body. The programme is a collection of full body exercises which strengthen the entire muscular system. There is a separate training for each ability level, which is split into classic and skating exercises:  

  • Beginner
  • Advanced 
  • Expert

All sets of exercises are available as a video on skiletics.com and available as a workout plan in a PDF download. 

Classic
  • Power – Terrain: rising, flat – 8 exercises
  • Power Loop– Terrain: hilly – 8 exercises
  • High Speed – Terrain: flat – 7 exercises
  • Interval 1 – Hit – Terrain: hilly – 8 exercises
  • Interval 2 – Terrain: hilly – 8 exercises
  • Speed Up – Terrain: flat  – 7 exercises
Skating

 

  • Skills – Terrain: flat, slightly downhill – 4 exercises (beginner only)
  • Power – Terrain: rising, flat – 7-8 exercises
  • Power Loop– Terrain: hilly – 7-8 exercises
  • High Speed – Terrain: flat – 5 exercises
  • Interval 1 – Hit – Terrain: hilly – 5 exercises
  • Interval 2 – Terrain: hilly – 5 exercises
  • Speed Up – Terrain: flat, slightly falling  – 6 exercises
Passive sport highlight: Nordic World Ski Championships in Planica

The 54th  edition of the Nordic World Ski Championships will take the athletes to Planica, in Slovenia. From the 21st of February to the 5th of March 2023, athletes will compete in cross-country skiing, in the Nordic combined and in ski jumping. The world championships are an excellent opportunity to gain a good dose of motivation and watch perfect cross-country skiing technique in action.

The right tools for training

Suitable equipment is not only a prerequisite for cross-country training, but also for the Fischer Skiletics programme. You will find the current cross-country skis and boots with your SPORT 2000 ski pro.

SKATING

Ski

©
Rossignol
Rossignol Langlaufski rot grau
Rossignol X-IUM SKATING PREMIUM+S2-IFP
The X-IUM PREMIUM+ is quite clearly aimed at the elites of the sport. A skating ski equipped with World Cup technology and tried and tested in competition with good balance and maximum energy transfer – in various snow conditions.
UVP: € 745,– (incl. binding)
©
Fischer
Fischer Langlaufski
Fischer RCS Skate
The most recent evolutionary stage of the Fischer RCS Skate comes with a shortened and lower shovel construction that keeps the swing weight to a minimum. The result: maximum manoeuvrability.
UVP: € 299,99,–
©
Salomon
Salomon Langlaufski blau schwarz
Salomon S/LAB Skate
A lot of technology with little weight: The S/LAB Skate is hand-picked and ground and provides top athletes with a performance guarantee on the most diverse snow conditions. With thin ply carbon from tip to tail.
UVP: € 680,–

Schuhe

©
Rossignol
Rossignol Skating Langlaufschuh
Rossignol X-IUM CARBON PREMIUM+SK
Rossignol provides a world-cup-level boot with an integrated carbon chassis and a full-length carbon shaft, which is compatible with the skating ski. The flagship is synonymous with an ultralight feel and a powerful reaction to the kick.
UVP: € 700,–
©
Fischer
Fischer RCS Carbonlite
Fischer RCS Carbonlite
Fischer RCS Carbonlite relies on a combination of carbon technology, low weight and world cup experience – in a sporty look with its own race skate sole.
UVP: € 449,99,–
©
Salomon
Salomon Skating Langlaufschuh
Salomon S/LAB Carbon Skate Prolink
The classic boot actively promotes the gliding properties and was developed in collaboration with world cup athletes. The tight fit and carbon shell speak the clear language of uncompromising performance with the best energy transmission.
UVP: € 600,–

Classic
Ski

©
Rossignol
Rossignol Langlaufski rot grau
Rossignol X-IUM PREMIUM+ R-SKIN
Rossignol X-IUM PREMIUM+ R-SKINThe X-IUM PREMIUM+ Classic Skin Ski, which uses Edge and Air Tip technology, has been tested by professionals and rewarded with podium finishes in competition. The R-Skin base gets the most out of the kick and glide phases. Compatible with the new Turnamic® binding system.
UVP: € 745,– (incl. binding)
©
Fischer
Fischer Langlaufski in schwarz
Fischer Twin Skin Race
The Ski Twin Skin Race Classic embodies the innovation in the skin ski segment. Two shorter, but wider mohair skin strips raise the grip and the gliding properties to a new level. Even in difficult conditions.
UVP: € 489,99,–
©
Salomon
Salomon Classic Langlaufski
Salomon S/LAB Classic
A new base and grind make the S/LAB Classic one of the hottest favourites for ambitious cross-country skiers this season and it’s proven to be five percent faster than the previous model.
UVP: € 680,–

Schuhe

©
Rossignol
Rossignol Langlaufschuh rot schwarz
X-IUM CARBON PREMIUM+ CLASSIC
The X-IUM PREMIUM+ Classic is at home at the top of the field. The world cup model was specially meant for top athletes and equipped with a carbon chassis and an open heel cap. Maximum energy transfer is the focus.
UVP: € 700,–
©
Fischer
Fischer Langlaufschuh classic
Fischer RC3 Classic
Easier entry, simpler lacing and better handling: The new RC3 is particularly comfortable, light and breathable, for a perfect lap on the trail.
UVP: € 149,99,–
©
Salomon
Salomon Carbon Langlaufschuh
Salomon S/LAB Carbon Classic Prolink
Salomon's most powerful classic racing boot is built around a carbon frame with a malleable 3D inner shoe and maximum precision with minimal weight.
UVP: € 450,–

Might interest you

Händler Quickinfo
Map