A brief description of the most important types of skating steps

2 1: The arms are used with every second skating step. Procedure: the arms and legs simultaneously push off on one side. The weight is then shifted to the opposite side whereby the arm push is completed. This is then followed by an isolated leg kick (without using poles), which is supported by swinging the arms forward. This style is suitable for flat, easy and slightly descending terrain. In all types of skating steps, the poles are used as naturally as possible, which means they are placed on the snow just before the binding.

1 1: The 1-1 technique is the most effective skating technique, since each leg kick is supported by a powerful double-pole push. The arm action is similar to the push in the classical technique whereby the pole push is performed with each leg kick. This style is predominantly suitable for flat and slightly ascending terrain (if you are in good condition). Since the technique develops a very fast speed, it is often used in the final sprint. Due to the fast cadence, it is important to have a good rhythm with light and fluid movements.

Asymmetric 2:1: «Asymmetric 2:1» is the most commonly used skating technique style. As in 2:1, the arms are used with every second skating step, whereby the pole in the “leading arm” is placed somewhat further in front and more power is applied. The poles, however, are used virtually simultaneously. The arm on the leading side should be high and in front, whereas the arm on the passive side should be lower and in front of the body. Asymmetric 2:1 is mainly used on ascents and sloping passages, in slow gliding conditions, or when you are tired. In slightly ascending terrain, the longest possible movement cycles with prolonged gliding phases are required. The steeper it gets, the higher the cadence. 

Sample training 1 – season start
Focuses on balance/coordination

Duration: Around 90 minutes 
Bear in mind: if your pulse gets too high or your technique gets weaker, take breaks between the exercises.  

15-minute warm up

• Skate in a relaxed manner in easy terrain to warm up.

Push forward on one ski for 5 minutes

• Stand on one ski and use only the poles to push yourself forward without losing your balance. 
• Change sides several times.

Skate without poles or "float” for 5 minutes

• Skate only with your legs, whereby the arms actively support you with a kind of swimming motion (similar to the breast stroke). Stretch the body and arms at the end of the circular movement. 

Skate without poles and hop for 5 minutes

• During the gliding phase, hop on one ski and try to keep your balance.

Keep your poles behind your back for 5 minutes

• Cross your arms and hold the poles horizontally behind your back. 
• When skating, glide for as long as possible on the respective gliding leg without rotating your upper body or the poles. They should always be at right angles to the skating direction.

Front crossover for 5 minutes

• Perform the 1:1 step and at the end of the gliding phase, cross the inner ski over and in front of the gliding ski before you kick with the gliding ski and shift your weight to the other side again.

Practice the individual step types for 30 minutes

• Practice the three main types of skating steps (2:1, 1:1, and asymmetric 2:1) individually in 2-minute sections. Perform the 2:1 step using the poles on both sides, i.e. for a total of 5 x 2 minutes. Do the entire exercise three times.

Change the leading hand on flat terrain for 10 minutes

• On flat terrain, skate a large figure of eight in the asymmetric 2:1 style. 
• When doing so, change your leading hand halfway through, so it is always on the side of inner curve. 
• Smoothly change the radius of the figure of eight along with the step rhythm.

10-minute wind down

Sample training 2 – season start
Focuses on technique/coordination

Duration: Around 90 minutes 
Bear in mind: Take breaks between the exercises if your pulse gets too high or your technique gets weaker.

10-minute warm up

• Skate in a relaxed manner to warm up.

Touch shoes at the back for 10 minutes

• When doing the 1:1 step, touch the opposite shoe at the back with the rear part of the ski before putting it down. 

Skating / double poles for 10 minutes

• Skate in the 1:1 style on a flat route alternating with double poles. 
• Skate 10 steps in the 2:1 or 1:1 style, then keep your skis parallel and do 10 double-pole pushes.

Skating / double poles in a classic track for 10 minutes

• Skate 10 steps in the 2:1 or 1:1 style, then switch to a classic track and do 10 double-pole pushes. Repeat this for 10 minutes.

Siitonen track change for 10 minutes

• After every fifth double-pole push, perform the Siitonen step sideways to the classic track, skate five steps and then switch back to the track again for the next five double-pole pushes.

Double-pole track change for 10 minutes

• Find a flat route with two parallel, compact classic tracks.
• After every tenth double-pole push, change track as directly as possible and do five double-pole pushes.

Change the step type for 20 minutes

• Alternate between the 2:1 and 1:1 skating styles every 10 steps. This means, skate for 10 steps in the 2:1 style then smoothly switch to 10 steps in the 1:1 style, and then switch back to the 2:1 style again for 10 steps using your pole on the other side.
• Use the 2:1 step to recover and the 1:1 step to skate with as much power as possible.

10-minute wind down

• Skate as you like in a relaxed manner to wind down.

Sample training 3 – medium training
Focuses on endurance / rhythm / strength

Duration: Around 100 minutes 
Bear in mind: Perform the exercises with power and at a swift pace for the entire duration.

10-minute warm up

• Skate in a relaxed manner in easy terrain to warm up.

Glide on one ski using 2 poles for 10 minutes

• Skate normally, but use two poles for each leg kick. A long glide is compulsory here.

Diagonal pole pushes in the classic cross-country skiing style for 10 minutes

• Instead of the double-pole push, the diagonal technique is imitated with the arms. 
• The skis remain in the track, do not lift them at the back. Always keep the feet parallel at the same height. 

Siitonen step for 10 minutes

• Find a flat route.
• Always keep the ski in the snow with the tip facing forward and perform the Siitonen step with the other leg. Change sides after five minutes.

Double poles in a classic track for 10 minutes

• When using the poles, bend your arms slightly, relax your shoulder position, keep your hands at knee height and push through fully.

Active break for 10 minutes  

• Skate relaxed and adapt the step to the terrain.

Change the step type for 20 minutes

• Alternate between the 2:1 and 1:1 skating styles every 20 steps. This means, skate for 20 steps in the 2:1 style then smoothly switch to 10 steps in the 1:1 style, and then switch back to the 2:1 style again for 10 steps using your pole on the other side.
• Use the 2:1 step to recover and the 1:1 step to skate with as much power as possible.

10 minutes without poles

• Skate for 10 minutes with your poles behind your back using powerful kicks.

Skate as you like in a relaxed manner to wind down for 10 minutes.

Sample training 4 – medium-term competition preparation
Focuses on speed / rhythm / stamina

Duration: Around 100 minutes 
Bear in mind: A compact trail is of advantage, as it will enable you to perform a powerful kick.

10-minute warm up

• Skate in a relaxed manner in easy terrain to warm up.

5-minute tempo runs for 30 minutes

• Do each of the 2:1, 1:1, and asymmetric 2:1 styles (both sides for each 2:1) for 5 minutes at your anaerobic threshold, which amounts to five times in total.
• Between the step types, skate in a relaxed manner for 1-2 minutes to recover.

Sprint in the 1:1 style for 15 minutes

• Skate in the 1:1 style in a relaxed manner for 1 minute, then smoothly switch to the 1:1 style and do 20 steps until you reach your maximum speed.
• Switch back to the 2:1 style again and skate in a relaxed manner for one minute. Then do 20 steps again in a 1:1 sprint. 
• Repeat the whole exercise 12 times.

Switch steps in a relaxed manner for 10 minutes 

• Smoothly switch between all the types of skating steps according to the terrain and your mood. Target: do a maximum of 20 steps in succession in the same step type.

Speed variation for 20 minutes

• Skate in the 2:1, 1:1, and asymmetric 2:1 styles according to the terrain.
• Around every two minutes, set yourself a target point to race to around 30 seconds away and continuously increase your speed until you reach your maximum tempo.
• Then skate for two minutes at a swift endurance tempo.

Skate in a relaxed manner for 10 minutes and switch between the step types to wind down.

Sample training 5 – medium-term competition preparation
Focuses on stamina / condition

Duration: 80 minutes 
Focus: deliberately switch between the different skating speeds.

Skate in a relaxed manner for 10 minutes to warm up

10-minute tempo run 

• Do a tempo run at your anaerobic threshold – which is fast enough to maintain the same tempo for the entire 10 minutes.

Skate as you like in a relaxed manner for five minutes to wind down

2:1 minute-intervals for 10 minutes

• Perform the 2:1 step for one minute in a relaxed manner and then do it for one minute at your maximum speed.
• Repeat these five times.

Skate as you like in a relaxed manner for five minutes to wind down

1:1 minute-intervals for 12 minutes

• Perform the 1:1 step for one minute in a relaxed manner and then do it for one minute at your maximum speed.
• Repeat these six times.

Skate as you like in a relaxed manner for five minutes to wind down

Alternate between 2:1 and 1:1 minute-intervals for 10 minutes

• Perform the 2:1 step for one minute in a relaxed manner and then switch to the 1:1 step for one minute at your maximum speed.
• Repeat these five times.

Skate in a relaxed manner for 15 minutes to wind down

• Skate as technically accurate as possible.

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