Nordic skiing is one of the most beloved winter pastimes. From Norway to Canada, cross country skiers around the world anticipate that first seasonal snowfall to signal the beginning of the cross-country skiing season.

1. Rick Willianen ~ Cross Country Skiing
for Beginners

2. Nordic skiing is one of the most beloved winter pastimes.
From Norway to Canada, cross country skiers around the
world anticipate that first seasonal snowfall to signal the
beginning of the cross-country skiing season.
I developed a passion for cross-country skiing when I was boy
growing up in Ontario. Naturally competitive, I loved hearing,
“And the winner is, Rick Willianen,” when I competed in any
sport and got an adrenaline rush when I was awarded the
top prize.

3. However, with cross-country skiing, it was different. It was
relaxing and freeing. I remember the first time I strapped on
the long skis and slid across the snow. Looking out onto the
field of snow sparkling under the sunlight moved me and
created a lifelong skier right at that very moment.
Since then, I have spent many winters gliding across frozen
fields on my skis and am one of the first to try and convince
my downhill skier friends to try downhill skiing’s endurance-
based cousin, Nordic skiing.

4. In recent years, the popularity of cross country skiing has
grown immensely, partly because people are more active
during the winter than in the past. Others speculate that
people are looking for activities to counter the extreme
sports that are offered, and some claim it is something that is
family friendly and can accommodate people of all ages.
Regardless of the reason, the growth is impressive. According
to a 2012 Snowsports Industries America report, “Cross
country [skiing] is growing at a rate of nine percent a year,
downhill is increasing at less than one percent, and
snowboarding is growing at five percent a year.” These kind
of numbers are proving that cross country growth is
outpacing growth in other snow sports.

5. So with winter quickly approaching, I wanted to take the time
to offer novice cross-country skiers some tips to help
improve their performance.
Improving momentum
In order to enjoy the true wonder of Nordic skiing, you must
have a technique that allows you to move swiftly with little
exertion. Using the wrong technique cannot only exhaust you
quickly, it can also cause injury. A forward and balanced body
position is the ideal technique and requires only a slight flex
in the knees and ankles. Having a lazy back leg is the most
common cross country skiing mistake and prevents a skier
from gaining true momentum. Proper Nordic technique calls
for the back leg to swing in one continuous movement.

6. Skiing uphill
Using the wrong technique and form to ski up-hill is another
way to deplete energy quickly. Improper form while skiing
uphill can also cause you to slip and lose ground, making the
trek uphill far longer than it needs to be.
Cross Country Skiing online offers a step by step checklist to
help novice skiers ascend a hill. They recommend for
maximum uphill skiers use the ‘foot stroke’. “In this
sequence we'll actually stroke our foot ahead of the knee just
prior to the kick. This stroking motion places our kicking foot
forward to create more downward pressure for grip. The
motion of the foot stroke happens from the knee down.”

7. Downhill or sloping terrain
The Kick Double Pole (KDP) technique is used to increase
control while skiing down-sloping terrain. At higher speeds,
it can be hard to maintain balance while kicking and gliding.
The KDP technique allows skiers to use slower, balanced,
relaxed movements while maintaining momentum. To
perform the KDP technique, a skier uses a single step or kick
for propulsion, followed with a complete double pole for
added momentum.

8. Earlier this year, I brought home a silver and bronze medal
after competing at the 2015 Canadian Masters National Cross
Country Skiing Championships in Kamloops, B.C. It was fun
seeing all the avid cross country skiers compete and interact,
and it was great hearing that familiar phrase I loved hearing
when I was a young boy, “And the winner is, Rick Willianen.”
The skiing season, although long in Canada, seems so brief
once it actually starts. Use these tips to get the most out of
your next cross country adventure.