Fitness Tracker & Gadgets for Roller Skiing

How to best keep track on your training or progress is a common questions, many of us use apps, GPS watches or training protocols.

In this blog i try to explain some of the pro's and con's of gadgets available so if you are looking for something this may help you.

The devises listed are specifically for Roller skiing/ Cross skating, there is a much bigger choice for Cross country skiers but not all have a Roller ski function.

I have use may devices from Fit bit to Phone apps, GPS watches and followed training protocols.

Let's start at base level with

Smart watched or Fitness trackers ( Fit Bit, Vivo Fit,...)

Fitness trackers have become very popular but most of them have limited use for Roller skiing. Counting steps might be a nice feature for walkers and give you a good indication of your daily activities but that's about it. Distance is measured by steps taken (calculated on stride length) and not via GPS making it very inaccurate. Some top end models however have GPS functions so they are definitely more suitable for the task. The downside on all of them is the Heart rate being measured under the device,when striking poles or skiing with high intensity contact can be interrupted giving false readings.

Phone apps

Many use phones and most have downloaded apps like Runkeeper, Strava or Endomondo. Some smart watches are also compatible with these apps. They can be very useful to track your ride and progress over time. Apps Like Endomondo feature Roller ski programs so that is definitely our top choice when i comes to app and the one i used the most. Strava for those not familiar is also good to track and map your ride, you can also find routes mapped and timed by others making it a great way to improve and set challenges. The Cons are you got no heart rate measurements, the size of the Phone you need to carry and most of all apps drain your battery life !!

GPS Watches

By far the best option to track your rides and keep track on your progress. Heart rate belts give an accurate reading and all watches can be paired with phone apps or PC programs to record all of your training. I have noticed almost all big brands ( Garmin. Polar, Suunto,..) have Cross country skiing functions but not all Roller ski programs. I currently use the Suunto AMBIT3 sport and so far i'm very happy with the watch. Roller ski functions is available and almost everything you will ever need can be measured.

Best brands Suunto (AmbitT3,.. ) Garmin (Fenix 5/ Forerunner 735XT) Polar ( V800)

Other devices and Training protocols

One device that was deigned for assisting with training is the Racefox. A digital skiing coach that analyzes your movements, finds your potential and takes you to the next level.The sensor belt measures three dimensional acceleration of your torso through built in movement sensors.The coach is an app that interprets the sensor belt's signals, gives you feedback in real time along with extensive statistics for all aspects of your skiing. It also provides you with personalized training suggestions. ( text of website https://racefox.se/ )

However the program is only for XC skiing !!

Training protocol

Training protocols are road maps or plans that will help you to get your body into the best shape possible for an upcoming event. Maybe you like to participate at one of many ski classic races like the Vasaloppet in Sweden or Kangaroo Hoppet Down under,or perhaps you are an athlete preparing for an the race season or an specific goal like the olympic games than a training protocol is a must have item to keep track on your training.

Protocols can include any training from Muscle building to endurance work, intervals or long distance roller ski sessions. The key is that it is individually designed to your needs any current fitness level so you can build towards the goals set. Ask your local ski club, teams or contact us if you have more questions about training protocols or what you should do to get the best training possible. nordicsportsaustralia@gmail.com

Fitness trackers are are great tool to have in your training, but what matters most is that you have FUN ans enjoy what you do!!

GO Nordic

Copy right @Cross Skating Australia June 2017 www.nordicsportsaustralia.com.au

Nordic skiing in Australia ??

Nordic skiing down under?

Yes you can and you should! When the snow is melting in the northern hemisphere the winter is slowly coming to us. Winter might not last as long as in Europe or Northern America but there is a great choice of cross country ski trails waiting for you to explore.

Cross country skiing is for the whole family, no matter if you are a beginner or expert skier. This is a great way to enjoy the snow. 

There are various events throughout the Australian Winter season, the highlights are the annual Kangaroo Hoppet in Falls Creek or the Parisher XC ski week.

You can find more information about the individual resorts below or visit http://discoverxcski.com/ for more information about this great sport.

Our Top Choices

Falls Creek

Falls Creek is known as the home of Australian
Cross Country Skiing for good reason. Not only
is it home base for the Australian National Team
but it also has one of the most expansive trail
networks of any resort in the country. Through
65km of groomed trails you can gain access to
corners of the Bogong High Plains rarely seen
by most visitors. Take in breathtaking panoramic
views across the vast plains, deep valleys, snowy
mountains and majestic Rocky Valley Lake. This
is the pristine High Country at its best.

http://www.fallscreek.com.au/xcskiing

Kangaroo Hoppet

Perisher XC

The Perisher Cross Country Centre offers a huge variety of trails (drop menu of maps/profiles) for you to enjoy, with no trail fees to pay. Many trails are groomed daily giving the skater, the classic skier and the tourer a choice of trails to ski on. Depending on snow conditions you can have up to 50 km of groomed trails to explore between Perisher, Charlotte Pass and Smiggins. The skiing standard required to ski the various trails varies from beginner to advanced.

http://www.perisherxcountry.org/

Perisher XC ski week

Hotham & Dinner plain

Hotham and Dinner Plain has over 35km of trails, with circuits ranging in length from 2km to 15km. 

Hotham has a variety of cross county trails from Wire Plain to explore the peaceful snow environment away from the bustle of the village area.  Look for wombat tracks and towards to the end of the winter season see Flame Robins fossicking for insects in the snow.  Four main trail areas are described below.  Many smaller links are worth exploring and find them on the trail map. Some trails start straight from Hotham village, or you can take the free village shuttle bus to Wire Plain, the starting point for most courses. Other trails start around Dinner Plain. Something for everyone!

http://www.mthotham.com.au/events-activities/winter-activities/xc-biathlon/

Mt. Sterling

As Mt Stirling’s trails are free to use, cross-country skiing is a low-cost alternative and offers fun for the whole family. 

A number of cross-country ski packages are available through Stirling Experience. The packages offer true value for money, allowing you to easily experience the joys of cross-country skiing in a relaxed and friendly Resort.

http://www.mtstirling.com.au/ski.php

Info & source by

Discoverxcski.com, MtSterling.com.au, MtHotham.com.au, Fallscreek.com.au, Perisherxcountry.org, google.com.au

Equipment starter guide - Roller Ski

Choosing Roller ski equipment can be a daunting experience. With so many manufactures and brands available nowadays it is confusing for even experienced skiers to choose the best suitable skis, poles and bindings.

This is a guide to narrow it down to a few types and brands so you get a better overview on what to look for in your first set of skis.

Most people with Cross country skiing experience know the difference between the two styles ( Classic vs Skating). In Perth however most people have never been on skis or have never even seen snow before so picking the best style and ski is even more confusing.

Let me quickly brake it down for you in simple terms. The original technique used by skiers on snow is classic, it is a quick way to get moving on snow and on wheels. Classic Roller skis have a longer frames and wider wheels than skate skis, making them a bit more stable for beginners. In our clinics we usually start on classic skis for that reason.

Skating on the other hand might be a bit more familiar to anyone growing up without snow as the technique is similar to inline skating, roller skating and skating on ice.

I highly recommend to take a introduction clinic and learn the basics of skiing as this will make your choice of skis a lot easier but let's talk equipment

(More info on our website)

Roller skis

For classic skis i recommend a ski with alloy frame, length of 70 cm or more and medium/standard speed wheels (75 x 44 mm/ most widely used wheel size). The choice between alloy vs composite/carbon is more about price not as such a " need to have" when getting started. I do however like composite frames as the the give a "softer" feel and less vibrations when skiing.Classic skis usually come with one reverse lock wheel mounted by manufacturer either back or forward on each ski. If not i would definitely ask to have them fitted.

My recommendation is the KV+ Launch classic, Bones Skimo or Elpex Wasa

For a Skate skis i would choose a ski with 100 x 24 mm medium/standard speed wheels, alloy frame and min. 58 cm frame for males and min. 53 cm  frames for females and juniors. The same alloy vs composite/carbon applies for skate skis.

Good choices are the KV+ Launch 60cm / 53,5cm, Bones Snowflex or Swenor skate

Bindings

Once again no easy choice. The main question to answer is,do you go for a NNN or SNS system? It's a bit like Netflix vs Cable or VHS vs Beta system.

My personal choice is the NNN system ( Rottefella ),one of the main reasons being is that this system has the bigger choice of compatible boots but more to that later.

We use the Rottefella Xcelerator 2.0 Rollski & NIS plate

If you find a good deal with a SNS system ( Salomon, Atomic,..) than there is nothing wrong with choosing this system, just make sure you read the next chapter about boots.

Boots

Depending on your choice of bindings you now have to choose a fitting boot. All Cross country ski boots fit on roller ski bindings but i prefer Roller ski boots especially in the Australian climate.

If you chose NNN system than the main manufactures you can choose from are Alpina, Fischer and Rossignol. For SNS system Salomon, Atomic and Botas

The second decision is the type of Boot. Skate for skating ( stiffer cuff for more stability ) or classic ( more flex ). 

We use Alpina ASK skate Roller ski boots and Fischer RC Combi Roller ski boots

Poles

The final important choice are the Poles. We use different length poles for skating and classic technique but there are adjustable poles available on the market.

I recommend a mid range pole like the KV+ Advance or Swix Ct3 as they are reasonable in pricing but give a great feel when skiing.

Use this basic guide for sizing.Classic poles measure your height/lenght to shoulders or just below and for skate to chin or mid lip. Roller ski poles come with special tips but all XC ski poles can be retro fitted with roller ski tips.

General Advice

Always wear a helmet when roller skiing. When skiing early in the morning or late afternoon i also recommend reflective clothing.

Choose trails with smooth surface and low in traffic. Especially when learning stay away from busy trails until you've mastered the basic skills.

Find a great selection of equipment at www.the-nordic-sports-store.myshopify.com or contact us if you have any more question.

Learn to ski with qualified instructors, join our clinics in Perth or get in touch and we can help you to find someone near you.

I know this is still a lot of information but i hope it made your choice a bit easier!

Most important is you get started with this great sport. Spend time outdoors and life live the NORDIC WAY

by

Cross Skating Australia/Roller ski Downunder

Welcome to My Blog

Our passion is Nordic sports, we like to share our experience and stories with you. Find out more about Roller ski, Cross Skating and Nordic walking. Learn tips and tricks about technique and equipment. We share our secrets, best trails and post updates about the latest events all over the world.

If you like to share some information and stories, plan an event or have questions please contact us at nordicsportaustralia@gmail.com

We are ONE community, Life live the NORDIC WAY!!