Introduction to cross-country skiing
Are you curious about skiing but unsure where to start? You’re not alone! Cross-country skiing is an incredible form of exercise and a perfect way to experience nature. Here, you can easily learn the basics of cross-country skiing and what you need to know to get started.
1. What is skiing?
Within cross-country skiing, there are two different techniques. The traditional classic technique involves skiing in groomed tracks and using skis with grip wax to move forward. In the skate technique, skiers use skis without grip wax and move in a motion similar to skating.
2. Basic equipment for skiing:
It’s important to choose the right equipment from the start. If you’re unsure, seek help from knowledgeable staff to select skis, poles, and boots tailored to your height, weight, and skill level.
CLASSIC
Skis:
The length of a ski depends on several factors: the skier’s height, weight, and experience. A rule of thumb for classic skis is that they should be 20-30 cm longer than the skier. The flex, or stiffness, of the ski should be adapted to the skier’s weight and should be measured by knowledgeable personnel to provide optimal conditions. A classic ski has a grip zone under the foot, either for applying wax according to the day’s conditions or with so-called “skins.”
Poles:
Your pole length should be approximately 25-30cm shorter than your height. For beginners, it may be recommended to use slightly shorter poles, and for experienced skiers, a slightly longer pole, without exceeding the length interval.
Bindings and boots:
A slightly lower and softer boot designed for classic skiing. There is also a “combi” boot that works for both classic and skate techniques. Various binding systems exist, and each system has several different models.
- Salomon SNS – (No longer manufactured, but still available) – Compatible with older boots from Salomon, Atomic, and Oneway.
- Salomon Prolink – Fits boots from Salomon labeled Prolink, Alpina, Fischer, Rossignol, and Madshus. It is fully compatible with NNN systems, such as Rottefella and Turnamic.
- Rottefella NNN – Works with boots from Salomon with Prolink soles, Alpina, Fischer, Rossignol, and Madshus.
- TURNAMIC – Bindings from Fischer and Rossignol. Compatible with all boots from Fischer, Rossignol, Alpina, Madshus, Salomon Prolink, Atomic Prolink, and others.
It’s essential to ensure that the binding system you choose for your boots and skis is compatible. All of the systems are reliable, and you’ll be satisfied with any of them.
SKATE
Skis:
The rule of thumb for the length of skate skis is that they should be 5-15 cm longer than your height. Thus, shorter than your classic skis. A skate ski does not have any grip zone, only glide. It’s also important that the skis are adapted to the skier’s weight to ensure the best possible glide and to prevent the ski from “pinching,” for example.
Poles:
Your pole length for skate skiing should be approximately 20cm shorter than your height. For beginners, it’s recommended to use slightly shorter poles, and for more experienced skiers, slightly longer poles.
Bindings and boots:
A slightly higher and more stable boot designed for skating. There is also a “combi” boot that works for both classic and skate skiing. Several different binding systems exist, and within each system, there are various models.
- Salomon SNS – (No longer manufactured, but still available) – Compatible with older boots from Salomon, Atomic, and Oneway.
- Salomon Prolink – Compatible with boots from Salomon labeled Prolink, Alpina, Fischer, Rossignol, and Madshus. It is 100% compatible with NNN systems, i.e., Rottefella and Turnamic.
- Rottefella NNN – Fits boots from Salomon with Prolink soles, Alpina, Fischer, Rossignol, and Madshus.
- TURNAMIC – Bindings from Fischer and Rossignol. Fits all boots from Fischer, Rossignol, Alpina, Madshus, Salomon Prolink, Atomic Prolink, and more.
It’s important to choose compatible binding systems for both boots and skis. All systems are excellent, and you will be satisfied with any of them.
3. Technique:
In both techniques, classic and skate, there are different sub-techniques or gears, as they are often called.
CLASSIC
- 1. Herringbone
- 2. Diagonal stride
- 3. Double poling with kick
- 4. Double poling
SKATE
- 1. V1
- 2. V2
- 3. V3
- 4. V4
- 5. V5
4. Progression:
By taking a cross-country skiing lesson with us, you’ll not only receive assistance in developing your skiing skills but also gain a deeper understanding of the techniques and their various gears. We explain why we perform certain actions in a certain way. It’s not just about skiing faster, but about skiing smarter and more efficiently.
During the lesson, you’ll receive valuable tips and exercises that you can take with you and continue to work on independently. Whether you’re a beginner looking to learn the basics or an experienced skier wanting to refine your technique, we have what it takes to help you achieve your goals.
Take the first step towards better skiing and book your cross-country skiing lesson! Experience the joy of cross-country skiing by skiing more relaxed and confidently. We look forward to helping you achieve your goals and create memories for life!
Traffic and Courtesy Rules for Cross-Country Ski Tracks
The Swedish Ski Association (SSF) has developed specific “traffic and courtesy rules” for cross-country skiers. These rules are general and intended to suit all cross-country skiing facilities. Local variations and additions may occur, and it is always the individual’s responsibility to find out the applicable rules.
Rules
- A groomed cross-country ski track is a sports arena designed for cross-country skiing. Walking or running on a prepared ski track is not allowed during the snow season. The facility owner is responsible for informing visitors when the snow season begins and ends.
- Respect designated skiing directions.
- Show consideration for other skiers. Make them aware if you wish to pass. The skier approaching from behind always has the responsibility to yield. – It is not proper etiquette to yell for someone to move out of the track!
- Always move to the side when you stop on the tracks, and never stop where you cannot be seen by other skiers, such as behind hills, in curves, or on downhill sections.
- Adjust your speed. Ensure you can stop for unexpected obstacles.
- Skating is not allowed if it damages the classic tracks.
- If you need to herringbone (side-step) uphill, avoid doing so in the classic ski tracks.
- If you’re skiing on a single track without a clear skiing direction, be considerate of other skiers. It is customary for the more experienced skier to make room for the less experienced one. On an incline, the skier going uphill should always step aside.
- Skiing with dogs may be allowed at certain times or on specific tracks. It is the skier’s responsibility to check the facility’s rules. Remember to pick up after your dog!
- Be aware that the facility’s grooming vehicles may be on the ski tracks even during operating hours.
- Under certain weather and snow conditions, it may not be suitable to groom new ski tracks—sometimes it’s better to leave the snow untouched. As a result, you might encounter tracks that do not always seem ideal.
In case of accidents
- Always report any accidents to the facility owner.
- Notify the facility owner if you discover any obstacles, hazards, or damage.
- Help others who have had an accident or need assistance. Always call 112 in case of serious incidents!
- Show respect for nature, take your trash with you, and avoid disturbing wildlife.
Have a great time and enjoy your skiing!