Roller skiing is the best way to train during the off season…well, almost; the absolute best would be to ski on snow, of course, but most of us won’t ever be able to do this.  Even world class skiers, who do regular glacier skiing, will train a lot on rollerski's during the off season. 

It’s well known that “specificity training” is the key to improving.  Not only must the skier incorporate ski muscles in the proper sequence but the intensity while training has to equal or exceed the intensity when competing.  In other words it has to look and feel like skiing and it needs to be done at least as hard if not harder than racing. 

In fact, skiers will be greatly disadvantaged if they don’t roller ski during the off season.  Running, cycling, swimming and other endurance sports will definitely help the athlete develop base fitness but nothing, save skiing on snow, will prepare the skier for the coming season the way roller skiing can. Roller ski's are lightweight, smooth and easy to use and allow the skier to effectively simulate all aspects of both skating and classic techniques.

Caution must be taken when diagonal striding on roller skis because of the ratchet system in the wheels.  It doesn't matter how bad or good your weight shift is, rollerski's will give you grip.  However when you pay careful attention, technique can be fine tuned during the summer months and will translate to better technique once on snow!!

Visual feedback is probably the best way for you to correct your technique.  In other words have yourself video taped regularly and compare your technique with the world’s best.  If you don’t feel your “eye” is all that keen, get feedback from a coach or someone you know has a lot of knowledge when it comes to technique…

Classic

• Double Pole ~ Be sure to turn up the volume, BB King rocks it out!
• Classic Stride ~ Be sure to turn up the volume, a little "Sonic Youth"

Skate

• Offset ~ Video shows all three techniques ~ Be sure to turn up the volume, rock'n tune by John Lee Hooker
• One Skate ~ Video shows all three techniques
• Two Skate ~ Video shows all three techniques

Motivation

• "The Pass" ~ If this doesn't get you pumped, well?

How often and far should I Roller ski?

The short answer to the question is that roller ski training, like all forms of effective training, ought to be progressive.  Therefore how far, how often and level of intensity depends on the time of year.  Since preparation for the season starts already at the beginning of May (of a given year), the amount of roller skiing in May would be considerably less than in August and would likely be significantly more in October and November. 

The body and mind may need a bit of a break from skiing after a long season and it may be wise to mix in a variety of other training during the early phases of dryland training and then add more roller ski workouts and increase intensity as you get closer to the season.