Cross Country Training

No one's saying that you should hang up your running shoes for the winter. Don't let that indoor trainer collect dust or let the dark mornings persuade you to stay in bed rather than go to the pool. But there are other options for winter workouts that let you embrace-rather than avoid-the season.

There's more to ski season than the glamour, the whooshing down the slopes, the adrenaline, the post-ski parties-what about the Nordic side of the sport? Cross-country skiing, or Nordic skiing doesn't get the same play on the extreme sport scene that alpine gets, but runners and triathletes alike should consider adding it to their cross training this winter. Not only is it much cheaper than its alpine cousin, but there are a ton of places in our area for short day trips that won't drain the clock or your wallet.

Cross-country skiing is very similar to running in terms of range of motion and muscle usage. It's a complete body workout, using the upper and lower body, while engaging the core to stabilize your movements. All that wrapped up in a cardiovascular workout like no other. Another great advantage is that while it's most like running cross-country skiing is low-impact, which means long miles without the pounding and a great way to keep up your fitness and recover from the mileage of the season.

"It is a great winter sport," says Skip Doyle, Conservation Chair for the Appalachian Mountain Club's NY/NoJ chapter. "It's in nature, away from the horns, traffic and people. It's an outdoor adventure that can be challenging if you want it to be, or leisurely like a walk." Doyle, who's been skiing for about four years, made the first-timer mistake of just renting skis and heading out on the trail. Newbies might be surprised to find out there's more to it than just moving your arms and legs. "My brother-in-law invited me the first time I went. I didn't know how and I used my arms the whole way and it was horrible," says Doyle. "I almost didn't go back, but I tried again, took a lesson and it made a big difference. It's all in your stride, not in your arms. It can be demanding but it's very elegant."

While Doyle recommends taking a lesson, he says one should be enough to help you get the basics, and then practicing to perfect it is up to you. Doyle also recommends going to a Nordic resort, or a cross-country-specific area to try it out. While many alpine resorts have trails, they tend to treat cross-country skiing as a side note, as the bulk of their guests are out on the slopes. A cross-country-specific resort or Nordic lodge will be able to provide focused and professional instruction and well-groomed trails.

 

What to Wear 

Stick to the winter running rule: start off a little bit cold. Like running, once you get going your body heat will rise rapidly and you'll regret extra layers to peel as you go. Doyle recommends a four-layer tactic with your base layer as the most important. "You need it to wick, because you will sweat a lot and you need that moisture to be pulled away from your body." Then he suggests layering a turtleneck, mid-layer or sweater and then a water resistant layer for the outside in case you fall or it starts to snow. If you do venture far from the clubhouse or chalet, you might want to take a light hydration backpack with a pocket or tension cords to hold an extra layer.

Don't miss the Winter Weekend at Fahnestock Park Feb. 22 to 24 hosted by Doyle and AMC. The weekend will consist of winter activities like snowshowing, winter hiking and ice skating. On the Saturday Doyle is hosting a cross country ski clinic to teach folks how to ski and take them out on the trail. There will also be a guide for more intermediate skiers and rentals available. www.amc-ny.org/public-service/conservation/

 

Resources

Check out these other cross country ski areas. And be sure to call for the snow report. Just because there's no snow in the city, doesn't mean it isn't a winter wonderland a few hours north.

 

Fahnestock Winter Park
Cold Spring, N.Y. 914-225-3998

Garnet Lodge
North River, N.Y. 518-251-5444, www.gar-
net-hill.com. Get there by Adirondack
Trailways, www.nytrailways.com.

Lapland Lake
518-863-4974, www.laplandlake.com

Frost Valley Touring Center
Claryville, N.Y., 914-985-2291

Minnewaska State Park
New Paltz, N.Y.
914-255-0752, www.lakeminnewaska.org

Mohonk Mountain House
New Paltz, N.Y.
914-255-1000, www.mohonk.com

White Birches
Windham, N.Y. 518-734-3266

 

 

Clubs

 New Jersey Nordic Ski Club- Parsippany, New Jersey.Non-members welcome on day trips, family-friendly. www.njnordic.cjb.net

Cayuga Nordic Ski Club-  Ithaca, N.Y. Offers clinics and tours to members. www.lightlink.com/xcskiers
Ski Club of New York, NYC. Offers alpine and cross country ski trips to members. www.skiclubofnewyork.org