Catarina Henriksson is a training coach, ski trainer and Official Vasaloppet Coach. She knows that many recreational skiers tend to take it easy with training over the summer.<\/p>\n\n
\u2013 Both because the ski season still feels far away and because there\u2019s often so much else going on. But if you manage to stick to your training during the summer months, you\u2019ll be in a much better place once autumn arrives. Plus, there\u2019s so much fun summer training to try out,\u00a0 she says.<\/p>\n\n
If you prefer training alone, her advice is to work out in the morning.<\/p>\n\n
\u2013It\u2019s a great way to start the day, and to make sure the training actually happens. Otherwise, it\u2019s easy for other activities to get in the way, or it might simply get too hot later in the day, especially for running.<\/p>\n\n
Another way to make time for training is to invite family and friends to join in on sporty summer activities.<\/p>\n\n
\u2013 Many water sports work well as group activities, provided you always bear safety in mind. A life vest is a must! And if you\u2019re paddling a kayak or SUP, it\u2019s important to stay close to shore and consider the wind direction. You can travel several kilometres with a tailwind without much effort, but getting back against a headwind can be a real struggle.<\/p>\n\n
Catarina believes summer training should be enjoyable and varied.<\/p>\n\n
\u2013Don\u2019t take it too seriously. Try different sports and activities; do what you feel like. If you usually go to the gym, try Nordic walking and stop at an outdoor gym. Or train with a kettlebell, or just your own bodyweight, in a park or garden. Challenging yourself on different surfaces is fun too; you could try running barefoot on a beach or Nordic walking across a marsh. Explore your surroundings, whether you\u2019re at home or on holiday; it makes things more fun.<\/p>\n\n
Vasaloppet skiers need endurance training, but doing one activity for hours in summer heat can be tough.<\/p>\n\n
\u2013My advice is to mix things up: for example, an hour of running, an hour of roller skiing and an hour of SUP.<\/p>\n\n
\u00b7 SUP \u2013 activates the rectus abdominis, obliques, lats, shoulders, triceps, chest, and leg muscles.<\/p>\n\n
\u00b7 Kayaking \u2013 core, shoulders, triceps, chest, lats, and to some extent, legs.<\/p>\n\n
\u00b7 Swimming \u2013 core, lats, shoulders and neck.<\/p>\n\n
\u00b7 Running \u2013 glutes, thighs and calves. Strengthens the ankle.<\/p>\n\n
\u00b7 Roller skiing \u2013 legs, glutes, shoulders, triceps, core and lats.<\/p>\n\n
\u00b7 Double poling on roller skis \u2013 rectus abdominis, shoulders, triceps, lats and leg muscles.<\/p>\n\n
\u00b7 Nordic walking up steep hills, ideally a ski slope \u2013 triceps, shoulders, chest, lats, glutes, thighs and calves. Mimics the large diagonal stride used in skiing.<\/p>\n\n
\u00b7 Nordic walking on trails \u2013 triceps, shoulders, chest, glutes, thighs and calves. Also strengthens the ankles effectively if you walk on smaller trails. Gentle training when running is tough.<\/p>\n\n
\u00b7 Outdoor strength training focused on ski muscles \u2013 targets rectus and oblique abdominals, triceps, chest, back, glutes and shoulders. The obliques are often neglected but are especially important for stability and balance in skiing.<\/p>","protected":false},"excerpt":{"rendered":"
Hello, skiers \u2014 how\u2019s the training going in the middle of summer? Feeling a bit sluggish? If so, here are some tips and encouragement for you.<\/p>\n","protected":false},"featured_media":619,"template":"","news_category":[],"sport_category":[2],"class_list":["post-616","news","type-news","status-publish","has-post-thumbnail","hentry","sport_category-ski"],"acf":[],"yoast_head":"\n