7 Tips to Begin Cross Country Skiing

Cross country skiing is relatively low-impact winter sport which is good for building strength and aerobic capacity; it can also be enjoyed well into your 80's.

I learned to ski on a flat frozen lake and the rolling hills of Saskatchewan. When my family moved to Vancouver in the late 1980's I started to ski at Cypress Mountain as part of the Challenge Ski program for teenagers theiur trails became some of my favourites.

Last week, I rediscovered my passion for the sport when two clients encouraged me to dust off my skis and go up to Cypress (they had been put away after retiring from racing biathlon). The day had perfect conditions of -4C, blue skies and softly packed snow - great for skate skiing and classic technique. The ski community is very close, friendly, and always willing to help out beginners and those who haven't been for awhile. I was welcomed back immediately by old friends - human, skis and trails.

7 Steps to Begin Cross Country Skiing

1. Book a Series of Lessons with Rentals: It is always nice to get started in a small group, semi-private or privately with a coach. Packages will often come with rentals and the equipment is usually in good shape, new or just a couple of years old. Renting means you don't have to commit to getting equipment before you try the activity a few times.

2. Start with Classic Skiing: This is the old shuffle technique that is very similar to walking with poles. It is less physically demanding than skate skiing to start. The technique is wonderful to putz around the rolling trails on an afternoon and makes it easier to break trail if it is snowing heavily.

3. Find a Spot that is Flat with Rolling Hills: Some skiers complain that the hill up to the ski school on Cypress is tough (it is very gradual and when you don't know how long it is it can seem very long). The reward is a nice hot chocolate at the historical Hollyburn Lodge (sometimes even a cookie). Other places to start cross country skiing near metro Vancouver are Lost Lake, Callahan Valley and Manning Park's Strawberry Flats.

4. Get the Right Equipment for You: Finding the right skis and poles for you is very important. The part of the under your foot is called the kick zone. If it is too stiff when you push down you aren't going anywhere! There are classic skiis that don't need to be waxed which makes life a little easier.

A beginner doesn't need racing equipment. Siggie's is Vancouver's premier cross county ski specialist. It is family run business (which I like) which is now operated by Siggie's son Anders. They will get you outfitted with appropriate equipment and clothing for your needs and budget. Used equipment is also available.

5. Wear Appropriate Clothing: Dressing in layers is paramount to your enjoyment and well being. Bring a toque and gloves. This was something that was ingrained into me as a Jackrabbit (think Girl Guides and Beavers, but for skiers; yes we had skill badges =)).

6. Bring Snacks and Warm-Water: Cross country skiers expend a lot of energy. Public places often have lodges that you can grab a lunch, but what about those hunger pangs while out on the trails? Trail mix and granola bars are great. We called our trail mix GORP because it becomes all gooey after skiing for while. Yes, I said warm-water. If you bring cold water it will be frozen by the time you want a sip.

7. Smile and Have Fun: Not much more to be said here!

(photo - Alfred, Monique and Chris at the top of Cypress Mountain)

Labels: active aging, aerobic fitness, cross country skiing, cross-country skiing, maxV02, winter sports