Astrid Uhrenholdt Jacobsen finished second in the 2008 overall World Cup standings, and has three career World Cup victories. She won a gold medal in the classic sprint at the 2007 World Championships.
OSLO, NORWAY – Roller ski training can be a lot of different things to different people, but here is some of the information I have, Astrid Uhrenholdt Jacobsen writes on her blog.
I do a fair amount of roller skiing, but I had to double-check with my training log to figure out what percentage of my dryland training is roller skiing. I prefer not to roller ski during the snow season… 😉
From May 1 through July 31, 2010, 33 percent of my overall volume was roller skiing. That includes both skate and classic. In terms of hours, that’s almost 85 hours. But I have no idea how many kilometers I’ve covered. A wild guess is that for distance workouts in easy terrain, I do about 15 to 20 kilometers per hour.
There are numerous kinds and brands of roller skis, and I’m sure there are a lot of different things that work well. Everyone on the Norwegian national team uses the same setup, which makes it easy to do reasonable fair time trials, and it keeps the field as close as possible on workouts. For classic roller skiing we use Pro Ski C2, and for skating we use Swenor Skate with two different kinds of wheels: #2 wheels most of the time, and #1 wheels at altitude or in challenging terrain. Last year, when I was struggling with an Achilles injury, I used the Swenor Skate Elite. They’re a little heavier than the standard Swenor Skate, but they have a fiber glass shaft, which reduces some of the road vibration from rough pavement.
The Pro-skis classic skis have more resistance than Swenor’s classic skis, but in my opinion they’re significantly more stable. For me, more stability makes me feel more relaxed on the skis and I ski technically better both when striding uphill and double-poling.
Roller skiing for me is one of many dryland training options, just like biking, running, paddling, etc. Roller skiing lets me train specific muscles all summer. Accordingly, I vary between distance, intervals and speed/impulse on roller skis. I also do some technique work on roller skis, but I don’t train roller ski technique, which differs somewhat from snow ski technique. The fastest way to roller ski is not how you would ski on snow and uses a slightly different movement pattern, so given that I never want to specialize in roller ski racing, I only work on those elements that transfer directly to snow skiing.
From Astrid Uhrenholdt Jacobsen’s blog (http://astridjacobsen.com/rulleski.4805004.html), August 7, 2010. Translation by Inge Scheve