When winter sets in, maintaining quality training becomes a challenge for many endurance athletes. Difficult weather conditions, decreased motivation, and the risk of injury due to the cold or slippery surfaces are all obstacles that sometimes lead to a significant reduction in training volume. However, winter can become a key period for progress thanks to... cross-sports, and more specifically thanks to the cross-country skiing and Nordic skiing.

Long considered separate disciplines, these two types of skiing are now valuable training tools for runners, trail runners, triathletes, and cyclists. When integrated intelligently, they help develop endurance, strength, and robustness, while minimizing joint impact.

1. Why incorporate cross-sports in winter when practicing an endurance sport?

The principle of cross-training is based on alternating disciplines to stimulate the cardiorespiratory and muscular systems in different ways, without constantly subjecting the body to the mechanical stresses of the primary sport. This approach is particularly relevant in winter. Reducing impact, protecting joints, and maintaining a high level of physiological engagement become essential for building a solid foundation for the spring and summer seasons.

Le cross-country skiing and the Nordic skiing They are distinguished by their high aerobic demand, their comprehensive muscle work, and their ability to adapt to all levels. They offer a credible alternative to running or cycling, while maintaining intensities compatible with structured training.

2. Cross-country skiing and ski touring: two complementary activities

Le cross-country skiing is recognized as one of the endurance sports The most physiologically demanding. It simultaneously engages the lower limbs, trunk, and upper body, making it a complete discipline and particularly interesting for endurance athletes. Whether skating or classic, it allows you to work at near-threshold intensities while maintaining fluid, low-impact movements.

Source: https://www.skinordik.com

Le Nordic skiingSki touring, also called ski mountaineering or skimo, is closer to the demands of trail running and uphill cycling. Long, continuous ascents develop muscular endurance, the ability to sustain prolonged effort, and the management of intensity on hilly terrain. Unlike downhill skiing, which we will avoid here due to its higher risk of injury, ski touring prioritizes the climb and controlled effort, making it particularly relevant for physical preparation.

Source: https://www.sawondo-sport.com

3. What science says about skiing as a crossover sport

Scientific data confirms the value of cross-country skiing as a tool for developing and maintaining aerobic capacity. Studies show that this discipline places significant demands on the cardiovascular system, with very high levels of oxygen consumption, comparable to or even exceeding those observed in running or cycling. For a endurance athleteThis means that it is possible to maintain a high level of physical fitness even by temporarily reducing specific training.

Another key point concerns upper body strengthening. The push-off from the poles engages the shoulders, arms, and deep core muscles—areas often underused by runners and cyclists. This engagement helps improve stability, posture, and overall movement efficiency, with a significant transfer of benefits to the lower body. endurance performance.

Concerning Nordic skiingResearch indicates that this is a high-energy activity, the intensity of which varies depending on the incline, speed, and load carried. These characteristics make it an excellent medium for training. hill endurance and muscular resistance, while limiting the repeated impacts associated with downhill running. Finally, several studies suggest good transferability of aerobic adaptations from skiing to running and cycling, provided a minimum level of specificity is maintained in training.

4. How to integrate skiing into effective winter training

To fully benefit from skiing in winter, the goal is not to accumulate sessions, but to intelligently replace certain outings. One to three ski sessions per week can thus replace base endurance runs, long runs, or hill training sessions, depending on the discipline practiced.

Le cross-country skiing It allows for structuring sessions similar to those done in running, with controlled intensity and adjustable duration. Nordic skiingThis, in turn, fits perfectly into a strategy of developing strength and endurance, as well as the ability to sustain long efforts uphill. To complement this training, it is beneficial to maintain a weekly strength training session, particularly focused on core stability and upper body work, to optimize adaptations and prevent imbalances.

5. Nutrition and hydration: key issues in winter conditions

En winterThe sensation of thirst diminishes, but fluid loss remains significant, especially during prolonged exertion in the mountains. Regular hydration is therefore essential, even in cold weather. Drinking warm energy drinks can make it easier to drink and improve digestive comfort.

In terms of energyThe nutritional needs are similar to those encountered during a long run or bike ride. Carbohydrate intake during exercise becomes relevant once the session exceeds one hour, and essential during long or intense outings. Sports nutrition products used in endurance activities, such as isotonic drinks, gels, or energy bars, naturally find their place during skiing sessions.

After the effortProper recovery allows you to fully benefit from your training. Combining carbohydrates to replenish energy reserves with proteins to support muscle recovery is particularly important, as skiing often uses muscle groups that are not well-suited to endurance athletes.

6. What nutritional products should I use for skiing?

Le cross-country skiing and the Nordic skiing are particularly energy-intensive endurance sports, often practiced over long periods and in cold conditionsThe nutritional strategy must therefore meet three main objectives: to cover energy needs, to maintain a sufficient hydration and facilitate muscle recovery.

Before a ski sessionEspecially when the activity lasts longer than an hour, an intake of easily digestible carbohydrates is recommended to ensure optimal energy reserves. A snack rich in carbohydrates, low in fiber, and moderate in fat helps limit digestive issues while ensuring good energy availability. Energy bars or oat-based preparations are particularly suitable in this context.

During the effortCarbohydrate requirements are comparable to those observed in running or cycling. Once a session exceeds 60 to 90 minutes, an intake of 30 to 60 grams of carbohydrates per hour helps maintain intensity and delay fatigue. Energy drinks are particularly beneficial for skiing, as they combine carbohydrate intake and hydration, an aspect often overlooked by... cold weatherEnergy gels and bars can supplement intake, provided that textures are chosen that are easy to consume with gloves and well tolerated at low temperatures.

For long ski touring tripsIn areas where the effort is continuous and sometimes only partially broken up, energy bars based on complex carbohydrates and lipids can provide more sustained energy. They are particularly useful during long, moderate-intensity climbs, typical of ski mountaineering.

After the sessionRecovery plays a crucial role, especially since skiing heavily engages the upper body muscles, which are often unaccustomed to them in runners and cyclists. A combination of carbohydrates and protein in the hours following exertion promotes glycogen replenishment and muscle repair. Protein shakes, combined with a carbohydrate source, offer a practical and effective solution, particularly during training at the resort or while traveling.

In summary, sports nutrition products typically used by endurance athletes are perfectly suited for skiing. Energy drinks, gels, bars et recovery proteins enable support for performance, improve comfort during exertion and optimize recovery, even in demanding winter conditions.

7. The limitations of skiing as a cross-sport

Although the ski While an excellent winter training tool, it doesn't completely replace the specific demands of running, cycling, or triathlon. Certain adaptations, such as running economy or impact resistance, require minimal maintenance through specific practice. When conditions permit, maintain at least one session per week in his main discipline remains recommended.

Furthermore, the muscular load induced by skiing, particularly in the upper body, can be significant for unaccustomed athletes. A gradual increase in volume and intensity is essential to avoid overtraining. When used consistently, the ski However, it becomes a particularly effective lever for getting through the winter by building a solid and durable foundation.

To integrate cross-country skiing ou ski touring in winter This allows endurance athletes to maintain a high level of physical fitness while reducing mechanical stress. These disciplines offer an excellent compromise between cardiovascular work, muscle strengthening, and enjoyment, while also providing welcome variety in training.

For runners, trail runners, triathletes and cyclists, skiing represents much more than a winter activity: it is a true training tool, capable of strengthening endurance, robustness and motivation, in order to approach the following season in the best conditions.

Find on Nutribay a selection of energy drinks, bars and recovery products suitable for endurance sports practiced in cold weather.

References

• Seeberg TM et al., Physiological and Biomechanical Responses to Cross-Country Skiing, Frontiers in Physiology, 2021. 

• Stöggl T., Strength & Power Training Effects on Cross-Country Skiers, PMC review, 2022.

• Haslinger S. et al., Effects of Recreational Ski Mountaineering on Cumulative..., 2018 (PMC). 

• Talsnes RK et al., Performance indices and VO2 correlations between running and roller-skiing, PLOS/related study, 2021. 

• NTNU / applied studies on upper-body strength and double-poling