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With the advent of the ski-skating technique, upper body power has increasingly been shown to be a major factor in cross-country skiing success. The purpose of this study was to evaluate 4 commonly used training methods (weight, circuit, rollerboard, and ski-specific training) for the development of upper body power (UBP) in junior cross-country skiers. Fifty-eight adolescent cross-country skiers (Boys: n = 29, age = 16.0 +/- 1.2 y and Girls: n = 29, age = 15.5 +/- 1.5 y) were assigned to one of the UBP training methods for a 10-week training program. Fourteen cross-country runners served as controls (boys: n = 7, age = 15.8 +/- 1.7 y; girls: n = 7, age = 14.9 +/- 1.3 y). Skiers were evaluated pre- and post-training for upper body strength (UBS) using a 10 repetition maximum (RM) rollerboard test, for UBP using a double-poling ergometer and for upper body endurance (UBE) with a 3-km, arms-only, rollerski endurance time trial. Competitive race results were collected during the winters before and after training as were all training data. Only the rollerboard training group improved significantly greater than the control group (p < 0.05) in UBP and UBS. Improvements in UBP, UPS, and UBE were significantly related (r = 0.545, 0.303, and 0.407, respectively) to improvements in competitive performance. These data suggest that training using a rollerboard with 5-12RM and explosive speed is more effective in developing UBP than other common training methods for adolescent cross-country skiers. The practical importance of these data was verified by the significant relationships between improvements in UBP, UBS, and UBE related to improvements in competitive race performance.

Purpose: This study evaluated whether cross-country skiers who did not respond positively to a training program consisting of high volume and low intensity would improve if high-intensity training volume was doubled during a subsequent training year., Methods: During the first year of the study, cross-country skiers (N = 14) were evaluated for VO2max, VO2threshold, lactate response, max arm power, and competitive results after a standard training program. During the second year, the athletes were divided into a control group (athletes who had responded well to the training) and a treatment group (athletes who had responded poorly to the training). The control group (N = 7) repeated the previous year's training program. The treatment group (N = 7) was given a modified training program which increased high-intensity training time as a percentage of total training from < 17% to > 35% and decreased low-intensity training volume 22%., Results: The treatment group, using the high-intensity training program, demonstrated significantly improved VO2max, VO2threshold, max arm power, and competitive results (P < 0.05)., Conclusions: Increased volume of high-intensity training may improve competitive results in cross-country skiers who fail to respond to increased volume of low-intensity training.

The purpose of this study was to evaluate relationships between upper body power (UBP) and cross-country ski skating race velocity (R) in a cross sectional representation of cross-country skiers. Additionally, cross-country skiers' UBP was compared to UBP of distance runners. Participants (n = 195) were tested on a Street Arm Ergometer for UBP using a ramped maximal UBP test simulating a double poling motion. A strong relationship (r = 0.89) between UBP and RV in skiers was determined. High school skiers were separated into slow and fast groups based on reported RV; significant differences (p < 0.05) in both UBP was found to be an effective partial predictor of RV, independent of gender. Mean UBP for the cross-country runners was 46% of mean UBP for the cross-country skiers. With UBP contributing so much to performance in cross-country ski racing, it is recommended that cross-country skiers focus a large portion of their training on the specific development of that fitness component.

Objective: The double pole technique (DP) has been shown to be more economical than the V1 skate technique (V1 ) on flat terrain. The objective of the present study was to compare these two techniques during uphill roller skiing. In addition, the physiological effects of changing roller ski rolling resistance was examined for V1., Methods: Five female and five male competitive cross-country skiers roller skied 4-min bouts on a 5.2% incline while physiological measurements were made., Results: Oxygen uptake (VO2) values averaged 8% greater (P = 0.0004) with V1, whereas rating of perceived exertion (RPE) and blood lactate concentrations were higher (P < or = 0.002) with DP. Doubling the dynamic friction coefficient of the roller skis, which increased external power output by 16-17%, resulted in VO2 values with V1 that averaged 13% higher (P = 0.0006). This magnitude of change in roller ski rolling resistance did not cause a statistical change in the relationship of VO2 with RPE., Conclusions: These findings suggest that 1) grade has little effect on relative economies of DP and V1, possibly because of a lower effectiveness of force application with V1 when going uphill, and 2) large differences in roller ski rolling resistance should have no effect on the cardiovascular training adaptations that result from uphill roller skiing with V1.