Tips for Flatlanders training for Backcountry skiing
 and snowboarding

Ken Roberts - - Ski Backcountry

what's here

Feb-06: using indoor bicycling trainer -- key points

training goals for ski mountaineering climbing:

  • speed goal of training: 300-400 vertical meters per hour -- little need to go faster to complete a single-day tour (except competition).

  • power goal: 120-160 Watts in good climbing conditions, 140-200 Watts for broader range.

  • cadence: likely somewhere in the range of 25-40 rpm (50-80 steps per minute)

  • steepness of climbing track: 30%-50% grade. Vertical range-of-motion per step 8-12 cm, Horizontal 25-39 cm.

  • specific muscle moves: In addition to the main push of the skier up and forward, also need to move a heavy ski while recovering the leg up and forward.

bicycling on indoor trainer:

  • bicycling could train all the specific muscle mores used for ski-climbing.

  • but not if use the obvious common bicycling techniques -- many people would need to learn and practice more how to engage all four kinds of muscle moves used for ski climbing.

  • many fluid-mechanism indoor trainers do not supply sufficient resistance power at low cadence. (nor does outdoor bicycling on flat smooth pavement)

  • many magnetic-mechanism indoor trainers can supply sufficient resistance at 40 rpm, perhaps barely sufficient at 30 rpm.

  • bicycling offers sufficient Vertical range-of-motion to simulate ski-climbing, but not sufficient Horizontal range-of-motion. Ski climbing is more "elliptical" than bicycling.

see also

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