Reader Question

Does downhill skiing provide a benefit to Nordic/Birkie training?

Answer

That's a great question! Alpine skiing, touring or backcountry is a great way to switch up your normal ski training schedule and add in some new stimulus. Plus it’s pretty darn fun.

From an aerobic perspective, alpine skiing is not as good as going for a run, ski, bike, etc for building fitness and endurance ...because you aren't doing an aerobic activity for as prolonged a period of time, and therefore are not getting as big of a fitness adaptation that you would from an over distance ski. However, ski touring works well as cross training for nordic skiing, because you are getting the aerobic benefit of skinning uphill while also doing ski-specific movements.

Many people find their heart rate gets pretty high during the downhill runs while alpine skiing, but it can’t quite be characterized as 'interval training.’ Even though you are getting your heart rate up, and there is an overall aerobic [and anaerobic] benefit, it is not the same as doing a structured interval set. Structured intervals are designed to have specific and controlled periods of work vs. rest in order to achieve a specific adaptation. While your heart rate will spike due to the high oxygen demands of eccentric muscle loading, it is hard to control and therefore have a targeted fitness outcome. So, I wouldn't substitute alpine skiing for your interval sessions, and I would probably plan my alpine skiing to not be right before intervals either (your legs might be tired and make the session less effective).

That being said, alpine skiing is great for maintaining general aerobic fitness, muscular endurance, balance, agility, and overall confidence for skiing downhills on your Nordic skis. Alpine skiing requires you to maintain your balance while moving quickly down a slope, all while navigating changes in direction and speed. Not only is this a great core and leg workout, it also stimulates your neuromuscular system to respond quickly to changing stimulus, which is an extremely useful skill to have in nordic skiing. Alpine skiing or touring is also a great way to mentally take a break from more structured training, while still getting out the door.

Overall Takeaways

 Alpine skiing is not a substitute for nordic-specific training, especially if you are preparing for events like the Birkie or other marathons. But, there is no need to take alpine skiing out of your training either, since the muscular endurance and downhill skills translate really well to Nordic skiing. As long as you are doing key workouts, such as distance skis and xc specific intervals & speeds, there is nothing wrong with having alpine skiing or touring be another way to enjoy winter.