A low impact, joint friendly, full body workout and one of the hardest cardiovascular exercises possible – cross country skiing is one of the most popular sports in the Nordic countries. It is incredibly demanding and has one of the highest rates of energy expenditure, using a large number of muscles during training and competition. Flywheel training with the kBox and kPulley offers full-body training ideally suited for the strength and endurance demands of this sport.
With standard events being anywhere between 5-90 km, cross country skiers require far more endurance than their downhill counterparts. However, while most cross country athletes engage in pre-season endurance training, strength training is often overlooked.
In the last two decades, the face of the sport has evolved drastically and with the emergence of double poling, strength has become a vital component compared to the old days of diagonal striding. Increasing strength in the main muscles groups involved in Nordic skiing (core, triceps, latissimus and lower body) can significantly enhance an athlete’s power output in double poling and allow them to ski faster.
Furthermore, added strength will also help increase movement efficiency in endurance athletes. Meaning, they’ll be able to produce the same force by activating less muscle fibers and therefore increase their aerobic treshold.
So nowadays, cross country athletes will need to find that fine balance between strength and endurance training to maximize their overall performance. With the kBox and kPulley athletes can engage in strength as well as cardiovascular conditioning to optimally prepare for skiing season.
FLYWHEEL TRAINING FOR XC
The kPulley is the ideal companion for cross-country skiers focusing on double poling. Athletes can use a variety of exercises to strengthen their triceps, latissimus and core muscles. And by adding the new Double Poling Kit, they’re now able to truly emulate the double poling motion to maximize the skill transfer onto the skiing trail. Furthermore, by using different flywheel sizes athletes can seamlessly switch between endurance, power or strength training to achieve optimal overall conditioning.
The kBox, on the other hand, provides a variety of training options for the lower body. Squats and RDLs strengthen quadriceps, glutes and hamstrings, therefore training all the lower body muscle groups involved in Nordic skiing. Furthermore, the kBox enables athletes to engage in unilateral movements such as split squats and deadlifts as well as lateral squats. These exercises are imperative to improve the much needed stability and balance of Nordic skiers, particularly those engaging in skating.
Flywheel training with the kBox and kPulley offers a variety of benefits over more traditional training methods:
- Athletes can use eccentric training to maximize strength gains while keeping muscle hypertrophy to a minimum
- Variable resistance as well as eccentric training can help to prevent and effectively treat injuries such as tendinopathy
- The portability of the kBox and kPulley Go enables athletes to train wherever they want, whether it’s at home or at the ski resort
- The new Double Poling Kit offers 2in1 training capabilities by allowing to engage in strength as well as cardiovascular conditioning
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