A well-structured warm-up for a Nordic skiing middle-distance race (typically 5-15 km) prepares both your aerobic and anaerobic systems without causing fatigue. The goal is to raise your heart rate, loosen your muscles, and sharpen your mental focus. Here's a sample warm-up plan:

1. General Aerobic Warm-Up (15-20 minutes)

Easy Ski (10-12 minutes)

Start with an easy ski at a relaxed pace (Zone 1) for 10-12 minutes. This will gradually raise your core temperature, increase blood flow to your muscles, and prepare your cardiovascular system for the effort ahead. During this phase:

• Keep the pace conversational.

• Focus on maintaining good form while staying relaxed.

• Ideally, ski on terrain that mimics the course (flat or rolling hills).

Dynamic Stretching and Mobility (5-8 minutes)

After skiing, engage in dynamic stretches to loosen up the muscles and increase range of motion. Focus on the areas most engaged in skiing:

• Leg swings (front-to-back and side-to-side) to loosen your hips.

• Lunges with torso twists to open your hip flexors and upper body.

• Arm circles and shoulder stretches to prepare your upper body and core for poling action.

• Ankle rolls to engage your lower legs and ankles for balance and stability.

Dynamic movements like these are critical for avoiding injury and preparing for explosive actions later in the race.

2. Build-Up Phase (10-15 minutes)

Steady Ski with Intervals (10 minutes)

Now that you're warmed up aerobically, it's time to gradually increase the intensity. Begin with a steady ski in Zone 2 (moderate effort) for about 6-7 minutes, followed by short bursts of harder effort.

• 4-5 short pickups of 20-30 seconds at race pace (Zone 4-5) will help activate your fast-twitch muscle fibers.

• Between each effort, ski at an easy pace for 1-2 minutes to allow partial recovery.

This phase helps activate both your aerobic and anaerobic energy systems, making your body more responsive when the race starts. It also fine-tunes your technique for race-specific intensity.

3. Race-Specific High-Intensity Intervals (5-7 minutes)

Race-Pace Intervals

To fully prepare your body for the demands of a middle-distance race, include several short race-pace efforts.

• Perform 2-3 intervals of 1-2 minutes at race pace (85-90% of maximum effort, Zone 4). These should replicate the effort you’ll be holding during the race.

• Follow each interval with 2-3 minutes of easy skiing (Zone 1) to recover.

These efforts ensure your body is ready for the sustained effort of the middle-distance race. It primes both your muscles and your cardiovascular system to handle the intensity without causing early fatigue.

Explosive Starts (2-3 minutes)

Do 2-3 explosive starts from a standstill for about 10-15 seconds each. Focus on fast acceleration and strong, powerful poling. This prepares your body for the all-important start of the race, where gaining an early position can be crucial.

4. Final Easy Ski and Mental Focus (5 minutes)

Finish the warm-up with 5 minutes of easy skiing at a very light pace (Zone 1). This allows your heart rate to drop slightly while keeping your muscles loose. It’s also a good time to mentally focus on the race, visualize the course, and go over your race strategy in your mind.

Timing Tips for Warm-Up

• Begin the warm-up 45-60 minutes before your race.

• Aim to finish the warm-up 10-15 minutes before the start, allowing time to adjust gear, take deep breaths, and mentally prepare.

• Stay warm between the end of the warm-up and the race start by wearing extra layers or doing light movements like jogging in place.

Summary of Warm-Up Plan

• Easy Ski (Zone 1): 10-12 minutes

• Dynamic Stretching & Mobility: 5-8 minutes

• Build-Up Phase with Short Efforts: 10 minutes (include short pickups)

• Race-Pace Intervals (Zone 4-5): 5-7 minutes

• Explosive Starts: 2-3 minutes

• Final Easy Ski: 5 minutes