In a halfway

It's me again- the luckiest man in the world. It's been a while since my last post. Finally I decided to update this part of my blog. At least it can be some kind of summary of all what has happened for almost five great months which I've spent in Alta. Life in northern Norway became reality after years of dreaming about it. But it's not only the dream that came true. That would be too easy, too perfect. It turned out to be the biggest challenge I've ever faced.

On my way to Alta. It's worth mentioning that I came here by car all the way from Poland. It was great journey with my parents and I'll never forget it.

I remember first days. Or should I say "first day" because sun was up the whole time. Alta looked like town of strangers. All I know stayed in Poland, 2800 km away from here. "Well, that's what you wanted, isn't it?" I don't even know anymore. Chasing "the dream" was supposed to make me "the happiest" and so on. But when I think about this a little longer it doesn't look the same. Especially during my first week I got a feeling mixed with burning red dot in my head with giant caption saying: "Shit is now getting serious". And it got. Me- homebody, who was quite satisfied with his life, decided to go out of comfort zone and reach for MORE. Ambitions were always fighting against fears and this time won. Sometimes the result of this battle can lead to a huge success. Being now in a halfway of my language course in Norwegian I still can't proove that this is 100% true.

One of my first days. Sitting in a front of computer was boring so I decided to make a little trip to Komsatoppen.

After couple of lonely days it all finally started. I met international students, a lot of new people from various countries. To describe each of them I would need a lot of space and time. It got much easier to get to know this strange place having such company. Alta was something new for some of us and we took adventage of events which have been organized by our univeristy. Of course it was difficult to find some common language. At least it was me who had problems in the begining. I came here from some kind of isolation and focused on wintersports. I thought that everyone would be like me. Apparently I was the only one with such dumb idea of working in skiing business.

If you were in the North and didn't see any reindeers, then you weren't in the North. 

Alta itself didn't look like skiing paradise in my first impression, maybe because of seashore nearby. First month was mainly about breaking the ice between me and Northern Norway. It worked and after a while it got easier to find my own way of northern life. It turned to be a bit different than my imagination and expectation about this place. But who would care about it? First trip with overnight somewhere under the open sky, mornings with 20k jogging and the northern lights- how nordic is that! I was taking everything I could from a single experience. Days were long, landscapes were picturesque and there were still plenty of new things to try. However after the first deep breath of Norwegian air I found my routine. Life changed and slowed down. The sun was disappearing under the horizon quite early. Autumn has shown its another side. The dark and depressing side. For the first time in my life I got to know the feeling of homesickness. Hearing Polish language somewhere in a street was the best feeling I could imagine at that time. Skype calls with best friends and family was the most important part of evening. I felt like I was living neither in Norway, nor in Poland. It was somewhere in a halfway. Still all the memories of previous years were coming back and giving me the same message: "You need to grow the fuck up". I didn't want to do this at all. It's studies, you aren't supposed to grow up on that time, you are supposed to get drunk at least once a week, open a channel on YouTube and play FIFA ridiculous amount of time. Unfortunately, you can't afford for this when you are Polish self- financed student in Norway. Thus, I needed to find a job as soon as possible.

The northern lights above UiT The Arctic University of Tromsø- campus Alta.

All took me about four months. At the end of November I was finally employed and actually got adapted to Norway. Apparently living in the North is not about watching the northern lights everyday, going on trips, training in the morning and having a party every weekend. For me it's more like fighting not to get depressed from darkness, having good people around and trying to find my chance. Sometimes it can be a little overwhelming for 20- year old student, who came here to make his dreams come true. Maybe a passion for cross- country skiing is not enough to live 2800 km away from home? At least a little bit snow outside looks promissing. On the other hand, this whole experience has already tought me a lot. Or should I say that people has done it. Here, in Alta, I heard many words for the first time in my life. For example, someone said that my handwriting (so far considered as ugly) is beautiful. Someone else admitted that it's a pleasure to train with me. Small steps like those build up my self- confidence, even if it's a bit overrating. And that's what I like most in Norwegian culture. They encourage you with nice words. Previously, in Poland, I experienced more of criticism, either constructive or just dumb.

Unfortunately this beautiful winter hasn't arrived in Alta yet. This picture was taken during a fantastic trip to Finland. That day I saw sun for the last time before coming home for semester break.

 "No matter who you chose to be", it's always difficult to get there. Stay in Alta, so far away from home, gave me a different perspective to look at my plans. All I get here will be my advantage someday in the future. Now I'm getting closer to the end of my first semester. A tough and demanding time will soon be an another part of my history. But I have also plenty of new such days ahead of me. And I still have no idea how I'm going to manage this. It's the polar night's fault, which successfully messes up my brain. Maybe I can just follow the sentence which I wrote one day at my Polish site: "Sometimes it's better not to think at all". Yes, definitely. Otherwise I wouldn't be here, right?

The important role of double poling

This time I put away biathlon and move on to cross- country skiing. This season was in my opinion crucial for one important aspect of skiing. I mean the role of double poling. In recent years the meaning of this technique became bigger. With this post I'm going to introduce some examples, which can prove my statement.

Do you remember this season's 15 km classic race in Davos? On the course, which contained steep uphills and tricky downhills, two great skiers in World Cup GC- Dario Cologna and Petter Northug, decided not to use a grip wax. They double poled the whole 15 km. Cologna managed to finish 3rd, Northug was 10th. They both lost a little bit of time getting uphills but on downhills, which were essential part of the course, had an advantage. This let them finish on good positions. The situation of not using grip wax happend also in Toblach- Dobbiaco, where was held 7th stage of Tour de Ski- 10 km classic race. Similarly to Davos, the course was also a gradual uphill followed by fast downhill. Alexey Poltoranin was one of the skiers. who double poled the whole 10 km. He succeed and won the race, overcoming a few seconds of loss, which he had on the top of the course. Right after the 15 km in Davos, students and professors from Idrettshøgskolen of The Arctic University of Tromsø started their researches of double poling. They wanted to find out, how the upper body endurance capacity compares to running. Tests ran by them will use a special machine, which simulates double poling, and a treadmill. Students will measure skier's maximum oxygen uptake while using only his upper body strength. After few days, they'll repeat the measurments, but then a skier will be supposed to run on the treadmill. They plan to invite Petter Eliassen as a professional skier for tests. I'm very curious about results. Few years ago Swedish Winter Sports Research Centre made a nice video regarding double poling and revealing its secrets. I remember this as my first source, which I gained the knowledge from. You might like it as I did, despite many things have changed since then. Just look at the video below.


There's a big chance to see more world's top skiers double poling the whole classic races in the next World Cup season, not only classic sprints. However, it'll still depend on a course profile and snow conditions. It will be interesting to retrace the strides of this technique.

Grip wax is getting useless in most of today's legendary ski marathons (Swix Ski Classics). It may sound really foreign for everyone, who hasn't ever seen one. Actually this is true. I think that Vasaloppet is here great example, but not the only one. Since 2013, when Jørgen Aukland won this race double poling the whole time, we had learned, that this is the most efficient way to get through 90 km of (mostly) gradual downhill. In ladies' competition Laila Kveli became in 2014 the first woman to win without grip wax. Diagonal stride can be used only on the first hill and maybe somewhere else, but after a lot of double poling anyways (because of flat terrain or downhills) most of kick wax is gone. In addition, it slows down skis a little bit, which can be significant especially taking into consideration 90 km race.

The map of Vasaloppet.

However, elite contenders of Swix Ski Classics choose to double pole in more difficult long distance races. Recent Birkebeinerrennet, which runs through mountains from Rena to Lillehammer, wasn't an exception. I was truly amazed when I saw these guys double poling the whole hilly race with 3,5 kg backpacks. Astoundingly, strong arms of Petter Eliassen, John Kristian Dahl, Tord Asle Gjerdalen, Øystein Pettersen & co. let them to keep up with Martin Johnsrud Sundby skiing diagonal stride. Such an amazing performance! Eliassen won the race ahead of Sundby and Dahl and prove his strength. I can say the same thing about this year's Marcialonga. The trail was shortened to 57 km, but still remained the last uphill to Cavalese. There Tord Asle Gjerdalen managed to win without grip wax of course. The unique character of long distance races, such as Swix Ski Classics, gives the perfect opportunity to work on a strategy. One of its elements is choosing the most efficient waxing and technique, which lead to double poling. Even some of the ladies try to use only their upper body strength in other races. Not always it's successful. On the last stage of Swix Ski Classics (Årefjällsloppet) winning Seraina Boner used traditional kick wax. The course was shortened to 47 km around Vålådalen instead of finish in Åre and definitely hilly enough for her to make an advantage ahead of double polers (Britta Johansson Norgren and Lina Korsgren). She had also very good skis, which were working perfectly throughout the whole race. In men's race Petter Eliassen and Tord Asle Gjerdalen made a great move on the toughest part of the course and broke away from the leading group. The crucial role played their strong double poling. Nobody could keep up with them, even Anders Aukland- the previous yellow bib's holder, who chose to use grip wax this time. The race was won by Petter Eliassen (Team Leaseplan Go), who attacked in the last 2 km. It was the 4th win in a row for him and fantastic confirmation of his victory in the whole Swix Ski Classics season. Øystein Pettersen (Team United Bakeries) won the sprint classification. Team Santander was the best in team competition, Anders Høst (Lyn Ski) was the best youth athlete.

Podium of the best skiers in 2014/2015 season. Masters of double poling, long distances and great battles. From left: Anders Høst, Tord Asle Gjerdalen, Petter Eliassen, podium lady ;), John Kristian Dahl and Øystein Pettersen.

In ladies' competition Katerina Smutna (Silvini Madshus Team) won the champion title. Tone Sundvor (Team Synnfjell) won the youth trophy.

Best women in Årefjällsloppet and Swix Ski Classics. From left: Katerina Smutna, Sofia Bleckur, Seraina Boner, Masako Ishida and Tone Sundvor. 

Swix Ski Classics have a great tradition and history. It was really fun experience to watch this season on the official website (there you can also find complete results) and I won't miss any race in the next winter.

At last I'd like to share my experience with double poling. Usually I ski a lot of free technique. I don't even own any classic skis. Unfortunately, I got slightly injured at the beginning of the past season. That's why I was rather double poling than skating. In a result I had an opportunity to improve my upper body strength. After couple of training sessions I could easily double pole for 2 hours on regular course with medium uphills and downhills. Maybe my very low weight and relatively strong arms helped. I've always admitted impressive fitness of athletes, who can ski plenty of kilometers without grip wax. After my practise I'm even more respectful for them. Double poling requires a lot of physical and mental strength in the toughest parts of the race, when muscles are burning and every move hurts. I'm going to pay more attention as well for watching Ski Classics as practicing a lot of double poling. I suggest the same thing for everybody. That's because we're in a front of a revolution. The revolution of double poling.

Test: One Way Premio 9 full setup

Couple of days ago I finally had an opportunity to test my new One Way Premio 9 boots on snow. That occasion was also ideal to use Premio 9 Skate skis, which I purchased at the end of last season. As we all remember, last winter was very poor. This is why few days ago was the first time on new skis. I was really excited before I started. Finally I prepared my Premio 9 skis, take the Diamond 930 poles and put boots on. This perfect setup was ready to go.

My slight injury didn't allow me to spend long time on skis. Something happened to my right knee and this made skate skiing difficult and painful. However I could switch double pole if I wanted to. That helped a lot. I could entirely enjoy the new equipment. First thing I noticed was low weight of skis. Premio 9 skate are very good balanced. It felt like being on roller skis, which was great impression. I've always wanted to gain as high speed on snow as on tarmac. These skis are close to the ideal, especially while skiing uphill.

I couldn't experience all advantages of my skis without good boots. This is why I decided to buy the latest version of Premio 9 Skate by One Way in brand's online shop. You can find an information about it in previous post. First impression was strange. I've never skied in such stiff boots. My previous pair compared to this one was like slippers, literally. Premio 9 are that stiff thanks to doubled upper coverlace and carbon outsole. This makes them also a little bit heavier than cheaper model- Tigara. However Pilot 3 outsole provide excellent stability and control on skis. Few grams (and Euros) were worth it. Previously I had also problems with tibia. It hurt while skating. Since I've used new boots, the problem has gone. Maybe it helped but I've made also some improvements in my technique during last summer, so I can't definitely tell, what actually makes my skiing comfortable. Last but not least thing is the way I insert my foot into the boot. This system is very similar (maybe even the same) to this one used by World Cup athletes. It's really cool to use a top- drawer product.

At last I'd like to add few words about Diamont 930 poles. I've used them for a year. You may ask, why did I choose poles with "only" 30% of carbon. I know, that a good skier should own at least Diamond 9 MAX. I've heard a lot about excellent stiffness of the best poles made by One Way Sport. I wish I had one of the highest models. However I'm afraid of using them on not well prepared tracks, where I could easily break it. Not always I have an opportunity to ski on perfect groomed trails. For example last time I skied on trail, where was many holes and my basket was plunging inside them. At this moment I'm satisfied with Diamond 930. Maybe they aren't the stiffest and the lightest but are perfect for my current needs. Maybe someday I'll need more carbon, then I'll definitely buy some of the higher models.

I can't wait for spending another hours on skis. I'm already packed and ready for long and nice skiing. See you on tracks!

Everything about new boots

Winter is closer than you may think. The season will start soon and it's good time to look for something new for your equipment. For example you can change your boots. It may be a good idea, especially when some interesting models for SNS just came out. Which ones will be appropriate for amateurs and which ones for pros? This post will give you an answer.

Few days ago I received a great catalogue of One Way products. What did I find there? All boots got upgraded in this season. Well known Premio 10, Premio 9 and Tigara has changed design and technology. At first glance these changes seem to be very slight, but in reality the difference compared to previous versions can be noticeable. Here I'd like to refer mainly to Premio 9, which is equipped with SNS Pilot 3 outsole. Until now, this model contained a conventional SNS Pilot Sport outsole. This means, that beams inserting into the binding have been moved backward compared to the first one (12/13 version). Still, boot will be compatible with previously used bindings, such as SNS Pilot SK Premio, SNS Pilot Sport SK/CL and SNS Propulse Premio CL. Moreover, Skate version will also fit the new SNS Pilot RS Carbon binding, which requires Pilot 3 outsole.

One Way Premio 9  Skate (left) and Classic (right).

The new RS Carbon binding features low weight (only 254 grams), ergonomic lever and secured closing. Integrated wedge is supposed to improve the skating glide.

One Way SNS Pilot RS Carbon.

Speaking about the highest model of bindings, we can't forget about Premio 10 boot. This one is a truly World Cup product made of the best material. Its rotating cuff and lateral insert is made from carbon. It features also an ergonomic 3D foam heel, which can fit every foot. The outsole isn't surprising (SNS Pilot 3), that was present in previous version. OW Premio 10 boot is available for skating technique (compatible bindings: Pilot SK Premio, Pilot RS Carbon), classic (Propulse CL Premio, Pilot Sport CL) and pursuit (Pilot SK Premio, Propulse CL Premio, Pilot RS Carbon).

One Way Premio 10 Skate (left) and Classic (right).

The lower model of One Way boots is also notable, namely Tigara. This one has got a standard Pilot Sport outsole. Practically it means, that front beam inserting into the binding is located at the head of a boot. Similar solution is used by NNN. The price is certainly a big advantage of Tigara, compared to Premio models. All female skiers should be interested in women's version of this boot, designed specially for ladies by using purple and white colors. OW Tigara is available for skating technique (compatible bindings: Pilot SK Premio, Pilot Sport SK, Pilot Universal), classic (Pilot Sport CL, Profil CL) and duathlon.

One Way Tigara Skate for men (left) and women (right).

One Way Tigara Classic for men (left) and women (right).

Before we'll judge which boot is the best, we should take into consideration our personal preferences. If I had to choose one for me, I'd probably pick Premio 9 or Tigara. Only the outsole would be a problem to resolve. For some reason SNS has evolved to Pilot 3, by moving beams backward. According to producers, this solution guarantees the most efficient kick and stability, which is supposed to give an advantage compared to NNN. However, I can't explain, why limited edition of ridiculously expensive Salomon Carbon Skate LAB boot features traditional Pilot Sport outsole, while the cheaper model has got Pilot 3. In addition, One Way athlete Sami Jauhojärvi was using Premio 9 (with Pilot Sport outsole) for skating technique during the 2012/2013 season, instead of Premio 10 (with Pilot 3). Perhaps the solution with boot's beams located at the toes is actually the most comfortable and efficient. Thinking this way, we should choose Tigara or look for the first version of Premio 9 in stores. Probably you'll find some of the 12/13 models. I personally don't want to judge, which system is better. Probably this difference won't be that notable for an amateur as well as weight. Skate version of Tigara is 60g lighter than Premio 9, because of more solid material in Premio 9. Whereas classic ones are very close, there's only 10g advantage for Premio 9. Furthermore, these two models are made with using very similar technology and provide similar level of comfort. However, in the future bindings such as SNS Pilot RS Carbon can be in common usage. It can cause, that boots without compatible outsole will become obsolete.

Thus, everything depends on our demands. For pros low weight and high comfort are essential. That's why Premio 10 would be the best choice for them. Ambitious amateurs, who love cross- country skiing on the highest level, can decide for Premio 9, which provides stability and power transmission similar to World Cup models. If we care only about very good quality in decent price, Tigara will satisfy us. Choosing the right boot isn't easy, but described One Way products can meet everyone's requirements. Now you can go to a store to find your matching pair and enjoy skiing in the upcoming season.

Revolutionary Madshus empower

Next winter season is going to be crucial for entirely new Madshus programme, which is called empower. This project is supposed to be revolutionary in cross- country skiing business. The company wants to treat every customer individually by using the empower system. In this way, choosing the right pair of skis in 3 easy steps will take less time than before. How does it work?

Skis are different to each other. It depends on flexibility, length and stiffness. Madshus embedded a special chip on every pair, that helps to identify them accurately. Marked skis are transported to stores. Then it's customer's turn, who put parameters such as weight, length and skill in an application. The app search for the perfect skis matched to the customer. The best part in my opinion is when empower adjust wax areas according to your weight. It's really important for classic skis. Thanks to the chip, customer can find his matching skis immediately and buy them. The animation below explains it all exactly.



Who'll receive an advantage? Obviously ski sellers. This empower system was developed to save time while choosing the right skis. Somehow it seems to be very innovative. The award for Madshus at this year's ISPO wasn't a coincidence. This brand consistently and deliberately develops revolutionary systems setting trends in cross- country skiing. You may be arguing about design, because everyone has his own liking. For example I'd rather choose the look by One Way brand. However there's no doubt about technology. The empower system can be a new method to encourage customers. Speaking about customers: what do they get? With this system they can pick perfect skis. There's no chance to make a mistake while buying them. Even if you aren't a professional skier and don't have any knowledge about matching skis, you can trust the application and be satisfied. In addition Madshus empower App measures your performance in the track and can be great alternative for Endomondo and others. I've written about it in the last post. At last the client is treated individually, what is a big advantage. It makes your skis very personal, which is something needed and notable in my opinion.



The Madshus empower can make a revolution in XC- skiing business. Of course it needs some time to succeed. First effects we'll see perhaps in upcoming season. I'm very curious, how it'll work in Poland, where Madshus is still less popular brand.

Heart Rate Monitor- necessary or not?

Autumn is coming, days are getting very short and weather isn't always perfect. It makes me a little sad, but I've got some time to think. Recently I recalled an inscription on my OW Premio 9 skis: "Nordic sports is a spirit. It's about doing the things you want and looking the way you want", which means pure freedom by skiing. I'm such a hypocrite- I thought. On every training I take my mobile phone with an application, that is supposed to measure a distance, time etc. Usually it doesn't work very well. GPS loses a connection or the phone goes insane. Then joy with skiing turns into anger with devices. That's why I consider buying a heart rate monitor. Do I really need this?

The most important is to precise, for what you need a heart rate monitor. If you are a pro skier and need all the data of your every training, it's obvious. But if you are an amateur and compete rarely, this device isn't necessary. Moreover, it costs near 110EUR, like for example Polar RS300X, which has got all needed functions.

Polar RS300X

I just wonder, why we need to check the watch or heart rate monitor every time when we train. It's the first step to become addicted, literally. We are only amateurs. And that's great. We don't need to inform our coach about everything. So we don't need the "smart coach" in Internet as well. We are free. However it's always interesting to watch our own progress. Thanks to heart rate monitor we can improve our efficiency and do this accurately. Especially, if you have a main goal, like participating in Marcialonga for example. Also, without this device we aren't able to do intervals. So, there are advantages and disadvantages. A heart rate transmiter with Bluetooth seams to be a golden mean. It has to be compatible with your smartphone and application, which you use. In this way you can save some money, because it costs near 70 EUR. But you should be careful. Endomondo Premium can be here an example. It has many great functions but you have to pay for it every month. In addition, today's smartphones don't last long time. In this case, a traditional heart rate monitor may be a better choice.

Polar transmiter with Bluetooth.

Another important thing is our comfort. We can't take our phone everywhere. It isn't comfortable to have it in a pocket. I know that there are many accessories such as armband case for smartphones. Recently it became very popular. But as I see, it's used mostly by people who just go out for their evening jogging and must demonstrate it on facebook. Personally I take my cell phone to the pocket in my OW thermo- drinking belt. And it's work for me because I don't like to wear anything on my arms. I don't even have a watch. Of course I don't take my drinking belt always and then I have to run without anything. And you know what? I like it. At least I don't hear annoying Endomondo voice. Yes, I know that I can turn it off but without it I can't presume if application works or not.

If I had to decide today, I wouldn't buy a heart rate monitor. I would rather spend this amount of money for some nice clothes by One Way. The new Endless Winter collection is out in stores. Meanwhile I'm going to stay by my Endomondo Pro but now I promise that I won't get angry, when GPS will lose a signal. Because skiing is about enjoying perfect conditions and "doing things you want".

Polish biathlon center- Jamrozowa Polana

Few days ago I visited with my friends a biathlon center in Duszniki- Zdrój. You may know this location as a place of the IBU Cup and upcoming Biathlon European Championships. There are skiing and roller skiing trails. It seams to be perfect for training for pros and amateurs as well. Summer is a good time to explore places like this. There are less athletes than in winter. As we arrived I realized how wrong I was...

Shooting range in Jamrozowa Polana (Duszniki- Zdrój)

Weather was good for training, especially compared to last rainy days. That's why we saw a bunch of biathletes on the shooting range. As we had heard, before our arrival was so many athletes that all 30 places were used for shooting training. I think it's amazing. They left before we started our trip. Probably they had a break between morning and afternoon sessions. It was great for us. We had the entire object at our disposal. However before we took our roller skis, I visited PR-SPORT. This shop sells (as the only one in Poland) One Way Sport products. I couldn't restrain myself and bought a thermo drinking belt by OW.

Then we started our training on roller skis. The course isn't easy. There are two loops to choose from. Both begin on the stadium and follow through the bridge. We were a little surprised as we saw the downhill from the bridge. It's really steep. Probably you can't see it in the picture below.

Then the track goes in the forest. We must pass a small uphill up to the intersection. We could choose one of the loops, 2,5 km length or 1,4 km. There are more skiing trails without tarmac, which are groomed in winter. 

  

We took left turn and chose the 2,5 km loop. This one contains a lot of steep uphills and downhills. Less experienced skiers may have there some problems.

After short descent we go up immediately...

... and then even more up. This uphill reminds me a part of the most difficult cycling climbs, like Monte Zoncolan.

This is the most difficult downhill of the loop. You gain a lot of speed at the beginning and then you have to turn right.

After this steep descent you'll manage to lose all the speed going up this hill.

This hill was the last one on the big loop. As we passed it, we could relax a little bit during an easy descent to the stadium.

Here is a look at the small loop. Both meet again next to the stadium.

The stadium was empty. We was taking a look at the shooting range every time as we passed them. Everyone noticed an inscription: "Centrum polskiego biathlonu", which means "The center of Polish biathlon". Then also quick look at the grand stands and we could feel like Martin Fourcade during World Cup race. Sometimes we was doing one or two penalty loops, and afterwards taking another lap. We liked the small 1,4 km course. It was very dynamic and demanding. I think I made a huge effort during this 1,5 hour roller skiing session. After our training biathletes returned for afternoon training session. In team were youth and children. It's great to see that Polish biathlon still have a future ahead. Thanks to this place young athletes have opportunity to achieve results like recent gold medal of Krystyna Guzik (Pałka) at IBU Summer Biathlon World Championships in Tyumen. Of course not only a place for training counts, but it's a significant part of success. Now I know, why this place has been called "The center of Polish biathlon". And even today I'm sure, that I'll come back to Jamrozowa Polana in upcoming winter season.

How to create your own training plan?

Summer is the most difficult and challenging part of the year for every amateur XC- skier. Snow had melted completely on most tracks and you don't know what to do with your free time. Let me help you. This is the best moment to think about next winter and get well prepared for the upcoming season. I recommend you to create your own training plan. It isn't as hard, as it seems. Ideally you won't be only prepare yourself for the season, but also improve your performance and work on disadvantages. That's why it's so important to know exactly what you need in your plan.

As a XC- skier you are able to select one from many activities matching your training. Still remember, that your plan should be focused on skiing. To become better skier, meet some important principles. These practical fundamentals established by XCzone.com can help you:

• Consistency- is the most important factor in training which determines physical fitness, skill and ultimately performance. In real terms, this means leading an active lifestyle and doing the cardio-muscular workouts, ideally every day.
• Specificity- that means choosing activities or exercises which most closely match your sport. If your main goal is a ski race then you have to ski lots (or rollski if it's impossible). Unfortunately you won't become as good of a skier by biking, swimming or lifting weights. Of course you have many options, but you have to be focused on skiing. That's why pro- racers went on glaciers in the summer. 
• Periodicity- in training you should provide yourself the variance in volume, intensity and recovery which will improve your fitness. Most people incorrectly train medium-well all the time. What you need to do is mix it up by one day going further or faster (intervals). Alternate between hard and easy days, whilst ensuring plenty of active recovery.
• Progressive loading- gradually increases the difficulty of workouts over time. Challenge your body to improve and adapt to the load in hours or intensity.

Photo credit: Skistar Trysil / Foter / Creative Commons Attribution 2.0 Generic (CC BY 2.0)

Beyond that you should define, how much time you can spend for workouts. An optimal periodicity for an amateur is three days of exercises per week in summer and skiing two days weekly during winter. According to XCzone, you'll be prepared for 10 km race, if you practise in this way. Intermediate skiers should train weekly 5 days while preparing for a season and ski 4 days per week in winter. Pro- skiers usually practise 6 days a week in summer and in winter they ski 5 times per week besides racing. In addition there isn't only one type of activity in one day. For example Noah Hoffman was on the training camp with the rest of national XC and biathlon team in Bend, where he was doing multiple drills on snow every day and also working out at the gym etc.

As I mentioned before, there are some activities matched to XC- skiing. Training plan should include general activities, such as mountain and road biking, running, swimming, strength training and specific activities, such as rollskiing and imitation. Maybe I'll manage to write some more words about every activity.

Of course this post is only a base for creating a training plan. We've learned fundamentals, which are very helpful, if you want to prepare yourself for upcoming season. Still there left some questions, which I'll write about in next posts.