Anyone wanting to be in good shape for cross-country skiing in winter needs to start preparing in summer. Here’s a brief description of the best options.

Apart from professional sport, there are very few people who exclusively undertake cross-country skiing. Enthusiasts of these narrow skis usually practice other endurance sports in summer such as running or cycling. While this does improve endurance and general fitness, it doesn’t give you the essential coordination and 'snow experience’ that comes with cross-country skiing.

Those wanting to prepare for the cross-country ski season in late summer should therefore consider more specific forms of training that closer resemble the motions of cross-country skiing. Here are the most important at a glance:

Roller ski skating

The movement involved in roller ski skating is almost identical to skating on snow in winter. Roller ski skating is therefore the best form of summer training for ambitious cross-country skiers.

Key points

• At +/- 60 cm long, skating roller skis are slightly shorter than classic roller skis and have narrow rubber wheels, similar to inline skates.
• Boots (latched to the cross-country ski binding) and poles can be the same as those used in winter.
• Stopping abruptly is not possible; good deceleration is only possible with practice!

Costs: 200 to 500 francs

Roller ski classic

Classic roller skis also closely resemble the motion of cross-country skiing on snow and are therefore a great choice. Classic roller skis are approximately 70 centimetres long and roll on rather wide, soft rubber rollers. A backstop is integrated into one of the two axles, enabling propulsion during the diagonal stride.

Key points:

• Unlike classic cross-country ski trails in winter, there are no designated trails on tarmac and so active and precise ski control is required.
• Boots (latched to the cross-country ski binding) and poles can be the same as those used in winter.
• Ideal for straight or uphill sections but not suitable for descents as only light braking/deceleration is possible. Stopping abruptly isn’t possible!

Costs: 200 to 500 francs

Skikes

Skikes have evolved into an alternative form of summer training equipment as they are slower and relatively safe to use due to their sophisticated braking system. Unlike roller skis however, the technique with Skikes is very different to that of cross-country skiing.

Key points:

• The extremely effective braking system lets you tackle steep descents.
• Thanks to their pneumatic tyres, Skikes can be used on both tarmac and forest roads.
• No cross-country ski boots are required; can be used with trainers.
• Skikes are really heavy and therefore slightly more awkward to use.

Costs: 350 to 600 francs

Inline skates with poles - Nordic blading

Inline skating by itself is already a good workout for the leg muscles, even if the leg kick feels different to the skating technique due to the good grip offered by the tarmac. Using poles (Nordic Blading) brings you closer to the motion of skating, at least in terms of the coordination between the arms and legs.

Key points:

• Poles are particularly useful for steep ascents as inline skates take up minimal space, even with a wide foot angle.
• On flat sections, you'll probably be going too fast to be able to use the poles correctly.
• The shorter blade makes the skate very manoeuvrable and braking with inline skates is therefore easier and more effective than roller skis for experienced skaters.

Costs: 150 to 700 francs

Ski walking

For decades, ambitious cross-country skiers and runners have been heading up the alpine pastures, equipped with poles, in order to work on their endurance and particularly arm strength. Running or even walking with poles is a great workout for the torso, arms and shoulders.

Key points:

• Poles are most effective when used on slightly uphill to steep terrain. It's a good idea to vary up the pace, for example by alternating intensive, challenging leaps with rapid Nordic Walking to allow time to recover.
• The optimum pole length will depend on your physical fitness, size and the type of terrain, but mostly comes down to what feels comfortable. As a rule of thumb, the pole should be long enough to allow a maximum arm angle of 90 degrees, with the forearm facing parallel to the ground when holding the pole by the handle and placing it vertically into the ground.
• Nordic Walking poles are ideal due to their special hand straps. These allow you to keep hold of the pole as it moves behind you, just like when cross-country skiing, without it falling out of your hand.

Costs: 70 to 240 francs