• Alex 50km Lahti Champion
  • Roller Ski Programs

    Why roller ski:

    Cross country skiing is a highly technical sport that requires years of practice in order for a skier to become technically proficient. Unfortunately we do not have year-round snow so that athletes can have continuous practice. Rollerskiing is the most specific way of skiing in the summer (other than skiing on glaciers…) and therefore provides skiers with the opportunity to develop and refine their ski technique year round

    Furthermore, taking part in some rollerski races in the off-season will provide great motivation for athletes to optimize their sport-specific training during summer and keep their competitive spark while providing opportunities to continue enjoying the great camaraderie of winter racing circuits. Another advantage of rollerski events is that they can be held right in town and be great opportunities to promote our sport towards the general public as they are fast and exciting to watch. Who knows, they might even help recruit new participants attracted by this “extreme sport” side of cross country skiing!


    CCC guidance per stage of development regarding rollerskiing:

    1. Learning to Train (9-12 year old): Group sessions start mid-September 1X week in off season, 2X week on snow season, up to 70 sessions in total; Skiing minimum 3X per week during the winter and general aerobic activities 3-4 X per week (may include more ski sessions); participate in a variety of sports on a year round basis but start narrowing focus to 3 sports max; continued emphasis on acquisition and refinement of all skiing techniques (both sides for offset and two skate techniques); Skiing from first snow to last snow; Good technique habits are developed through repeated practice. Rollerskiing can be introduced at the end of the L2T stage.

    2. Training to Train part 1 (12-14 year old): team practices start mid-September 2-3 X/week off season; 3-4 X/week during snow season; sport specific training 6-9 X week; refinement of all skiing techniques (both sides for offset and two skate techniques); learn to adapt technique to all snow conditions and a variety of trail surfaces and types. Athletes should be introduced to roller skiing (skating to start with) by the beginning of this stage of development to provide them with enough opportunities to develop and refine their ski specific skills in the off-season.

    3. Training to Train part 2 (14-16 year old): Year round program ("racers are made in the summer"); sport specific training 6-9 X week from mid-September to end of ski season; refinement of all ski techniques; improve technique adaptations to all snow, track and terrain conditions; focus on performance related technique adaptations (tempo, snap, range). By this stage athletes will hardly be able to meet these technique development goals without significantly increasing their time of roller skis during the off-season (in addition to ski-striding).

    4. Learning to Compete (16-20 year old):  increase sport specific training in the off-season to 7-10 X week; improve technique efficiency with high degree of fatigue; integration of x-c ski racing and training as a lifestyle. By now, athletes will need to roller ski on a regular basis (a few times per week) throughout the off-season and progressively increase training volume throughout the stage. By the end of the L2C stage athletes should have acquired a High Performance level of technical skills at high intensity in all conditions.

    NEW CCC Roller Ski Rocks! Program

    To encourage clubs and young athletes to increase their rollerski training during the dryland season,  CCC is launching a new Racing Rocks! event aimed at athletes at the end of the Learning to Train (L2T) stage: Roller Ski Rocks!

    RSR! events can come in various shapes and forms but will generally use smooth paved terrain with a flat to undulating  profile (no long or steep hills) and where car traffic is either restricted or controlled.

    The idea of a roller skiing competition is to bring together young athletes in the transition between the L2T and T2T stages of athlete development (11-12) to apply their cross-country ski racing skills during the off-season in a fun, safe and motivating environment..

    Other objectives include encouraging achievement through team effort, promoting good ski technique and providing young participants with a wide range of ski experiences to develop many skills.

    For all the details of this program visit the Roller Ski Rocks page.