Q: My question is around Ski Ergs. How might I incorporate use of this device into the day to day work outs? Please advise any thoughts on how the Ski Erg may complement my normal training program.
A: Your Ski Erg can slot into your ski sessions, the active rest sessions, or the strength/specific strength sessions, depending upon what workouts you may be doing on the erg.
The ski erg is a useful machine that can serve many purposes depending upon how you want to use it. I have one in my basement that I use to warm up for strength and then to add some time to ski workouts when I am limited to skate skiing on artificial snow at the local alpine area and my body doesn’t like me doing more than an hour on the difficult terrain for an easy ski, I will come home and put in another 20-30 minutes on the erg. I have also recommended athletes with lower body injuries use the erg for some distance workouts to keep their volume up, but that can get boring.
– you are using the erg as a warm up for general strength training, count it as part of that.
– If you are using the erg to help promote recovery after a workout, count it as active rest.
– If you are using the erg to replace a distance ski workout that for some reason you are not able to do on the ski trails and you are pulling steady for >1hr, count it as a distance classic ski.
– If you are doing intensity on the erg mirroring the specific strength workouts we may be prescribing, count it as that. (This may be very useful if executing the specific strength on rollerskis is difficult because you cannot find a good place for it or you do not feel comfortable coming back down a hill repeatedly on roller skis.)
Good luck and enjoy your new toy!
Joe Haggenmiller | CXC Director of Sport Development
You have also sent your questions to the SkiPost; here is their response:
Great question, overall there has been an overwhelming emphasis in general strength, specific strength and double poling among all levels of skiers from beginners to professionals.
A double-pole machine is a valuable tool in maintaining strength and isolating your specific strength workouts, which can be very efficient. Any time you have classic intervals in your plan, such as ladder intervals or threshold workouts, you can certainly do them on the Erg.
Another handy way to utilize the Erg is for warm-up & cool-down prior to /post a general strength workout (your typical lifting, plyo and/or bodyweight exercises).
The Erg can be used as a method to transform easy level 1 runs into a workout that focuses on more power & is more sport-specific. This can be a great replacement if running induces pain or if running needs to be eliminated for whatever reason. To do this, simply be sure that you are performing with proper technique & you have the machine set at a resistance that allows you to stay in solid level 1.
Many people think that double-pole apparatuses focus primarily on your upper body. The fact is, we know through studies conducted, that the legs (specifically the quads and hip flexors) become activated to as much as 89% during proper double-pole techniques using these machines. You do want to be sure you are using your core, shoulders and hips and not fall victim of the cocktail of techniques non-skiers exude in gyms around the world as the SkiErg has become more popular. Knowing that getting high watts out the the machine is very different than getting high watts with proper nordic-kinesiology.
We can certainly give you specific workouts as they align with your current training program, just send over some of the workouts you have in your plan and we can help you adjust them for the SkiErg. Let us know!
-Karmen M.S. Exercise Physiology, LMT