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Hips, Drills, Double Poling and MHRs

Any suggestions for drills to help get your hips high and forward? My double poling is more up than forward, and any lean is tempered by fear of falling on my face. Any ideas? I’ve also always been curious about max heart rate for racers. Are top athletes in a 10km race running at 91-93% max while cruising on the flats, or can they sustain 95-96% for a 27-min race?

Thanks
Ole Einer, North Carolina

Hi Ole,

In all skiing you should work towards having a “high hip and a low shoulder”. When you achieve this positioning you will be able to assume an effective stance and you’ll be relaxed.

It sounds to me that you need to deal with your fear of falling first. When you become comfortable with projecting yourself down the track, with your forward lean beginning at the ankles, you’ll be able to apply this to double poling, kick double poling, and the various skating techniques.

A drill that works quite well and can be used on snow or on roller skis has you placing your poles across your bum, parallel to the ground or snow, and held in each hand. Put forward pressure on your bum with the poles and begin to skate. Keep your shoulders and hips oriented to the direction of travel. Begin to skate and keep the pressure on the poles. Practice, practice, practice.

Your question  regarding heart rates is an interesting one. I know that the best cross-country skiers can maintain 95% MHR for about 30 minutes when their “shape” is good. When in top form, a top international racer can have HR’s approach maximum on the climbs over a 10-15km race.

Dave