In order to increase aerobic base without injury I have been training in 10 minute training blocks, starting with the erg to warm up the body and then moving through the skiErg, bikeErg (standing position), and then the non motorized treadmill. Between these sectional workouts I incorporate my yoga practice.
When I first started yoga I attended yoga classes daily, so that I could understand and experience the different poses. Now that I am more comfortable with the poses I work on my yoga practice from home and attend a yoga class once a week to challenge myself.
The non-motorized, curved-deck treadmill allows for a much more natural workout during the winter months when footing is not that good and can actually improve gait mechanics, and even be therapeutic. Non-motorized treadmills have no motor, and rely on the user’s desire and energy to move the belt, so you move more free and natural while personalizing your workout and not stressing balance.
The SkiErg makes the benefits of Nordic skiing available without the long travel time to groomed trails. The SkiErg can be used for both double pole and classic alternating arm technique.
The BikeErg in the standing position, with the body as vertical as possible, mimics the posture of running. This is especially true in regard to the foot strike position beneath the body.
A lot of running injuries come from overuse. Whether you’re talking about a long run or cumulative mileage, the greater the time on your feet, the greater the chance for injury. The most common reason for this is fatigue, leading to the breakdown of running form. Especially as a nordic skier as you transition from skiing to running in the spring and summer the bike can be a tremendous transitional tool increasing run time slowly.
The BikeErg, with the focus on endurance riding, allows a runner and skier to get a great aerobic workout with virtually no impact on the body.
The ergometer helps develop robust midline stability to help shift running and skiing from smaller, weaker muscles such as hip flexors to more powerful muscles in the hips.
Yoga allows you to get more from your running and skiing workouts. Strengthening and lengthening your leg muscles, improving flexibility and preventing injury. It relieves soreness and tension in your hardworking muscles, and restores range of motion, so you can run or ski with better form the next time you hit the road or trail.