Training: It's no longer a secret that cyclists and triathletes or summer athletes in general are made in winter, but the question still arises as to how best to start the new season and what preparation is good for me. Even professionals have to ask themselves this question again and again. Of course, cycling training is one of the main tasks for the aces, but cycling doesn't just come from cycling. Together with Marcus Burghardt, the German champion from the BORA-hansgrohe team, our editor and young rider Florian Nowak was out and about on cross-country skis, giving you some insights into the winter training of a professional and answering the question: What can the right cross-country training for cyclists look like?
Most of the time you see the pros in winter on some sun island or in team training camps preparing for the new season. This luxury is at least partially denied to most hobby and amateur athletes. The way out is then only training in the wet cold or on the roller - Wrong! Professionals like Marcus Burghardt also spend several weeks in the winter in their German homeland and the bike is not always their number one training tool.
Cross-country skiing training for cyclists - more than just a winter emergency nail
The German champion from Chemnitz is also out and about on his cross-country skis for many hours. Especially in winters like this year, bike training is a real challenge due to the cold and heavy snowfall in the low mountain ranges. Role training is usually very monotonous (also if there is now Zwift) and cycling training on the roads can quickly become dangerous due to slippery conditions. That's why more and more professionals and some amateurs are turning to cross-country skis again to prepare for the upcoming season.
Endurance training on cross-country skis is an ideal training option for those who are able to find a cross-country ski run in their vicinity, as it is very gentle on the joints and allows the whole body to move. That's why cross-country skiing has the great advantage that you can go a little longer right from the start than when running, for example. Basically, the classic and the skating technique are both excellent training options, although the upper body part of the movement is somewhat less when skating and is therefore a little more suitable for a cyclist.
Cross-country skiing training for cyclists – fighting muscular deficits
As some pros keep revealing, winter is not only there to work on your basics, but also to compensate for any muscular differences. The upper body muscles in particular are neglected when cycling, which is why back pain or similar problems can often occur as a result. Here, too, cross-country training intervenes and can contribute to solving the problem due to the changed load over the winter.
In addition, one should not ignore the psychological aspect: After a strenuous season with many hours on the bike, it is usually very pleasant to "see" and do something else than just sitting on the bike. In addition, the hours on the bike in the cold are not always pleasant, which is why you should think about an alternative for that reason alone. That way, when things get going again in the spring, you can approach things with more fun and enthusiasm. So why not swap the December/Christmas training camp for a cross-country skiing camp?!
Cross-country skiing training for cyclists: holistic workout with Skiletics – sample training plans
If you don't feel like just reeling off the time, we also have some training plans here that guide you through a holistic workout on skis. The so-called Skiletics workout can also be used as a supplement or replacement for individual stability or athletic training in the gym and even has the advantage of being able to exercise in the fresh air. Together with Marcus Burghardt we started the first of the programs below.
Cross-country skiing training for cyclists - the right material, from skis to clothing
When training on cross-country skis and especially during such a workout, it is of course important to have the right material available. This starts primarily with the skis and poles, here are a few rules of thumb for the respective lengths:
Height (in cm) x 0,84 = classic pole length
Height (in cm) x 0,89 = skating pole length
Height + 20cm = classic ski length
Height + 10cm = skating ski length
You should also think about the right cross-country skiing clothing. Even today you can still see some cyclists out on the trails in their cycling jerseys and shorts with seat pads. Special cross-country skiing clothing makes sense, since you don't go horseback riding in cycling shorts. But joking aside: the cross-country pants are, for example, particularly elastic due to different materials and fabric inserts in important areas, such as the knees, so as not to impede movement or are particularly well insulated against the cold.
In addition, the various trousers and tops, as well as vests, are designed completely differently in terms of insulation and breathability. As Marcus Burghardt was able to tell us, it is particularly useful for the pros from BORA-hansgohe to have a technical clothing sponsor like Sportful in the team, which also offers special cross-country skiing clothing in addition to cycling and outdoor clothing.
Cross-country training for cyclists: The slightly different start to the season at the ski marathon
Dare to start the season differently: I personally have been using various fun runs and ski marathon events for a number of years to prepare for the competition season. The big advantage is that at the beginning of the year you can get a taste of competition air without any pressure. After all, it is not about the individual parade discipline. Nevertheless, the more intensive exertion is good and wakes you up from hibernation, so that you don't have to make such painful experiences at the first cycling events when your pulse moves out of the comfort zone for the first time. And this kind of season start is also a nice change for the head, which can take a lot of pressure off. For example, I personally took part in the Dolomitenlauf in Lienz/Osttirol in January to gather some competitive strength again.
Photos: Berthold Blattmann