By: Dr. Laura Wenger, PT, OCS, FAAOMPT
As we have rounded out 2022 and look forward to a bright 2023, we are loving all of the new snow on the ground in and around Durango! The fresh snow has allowed for more accessible terrain and we know that snow sliders of all types are excited to get out there. Seeing as Durango is home to many endurance athletes- professional and weekend-warriors alike- we love to find out information that helps serve members of our community. With many people choosing cross-country skiing as their endurance sport of choice when the snow allows for it, I was eager to find info on how to help our patients improve their performance on skinny skis.
One article that I came across in my literature review focused on the effect of strength training on middle- and long-distance athletic performance.(1) Cross-country skiing was one of the sports included in the 28 articles evaluated in this meta-analysis, along with running, cycling, and swimming.(1) In this article, performance was defined using tests to assess maximal force, maximal power, and submaximal force along with other tests to measure such markers as maximal oxygen uptake (VO2Max), the energy cost of location (EC), and aerobic endurance.(1) In the exercise physiology world, these tests are used as acceptable measures of an individual’s performance.
After analyzing the results of the 28 included articles, the researchers of this meta-analysis found that the implementation of strength training from 1 to 3 sessions a week, and especially maximal-force training including sets of 1 to 5 repetitions at a high load (80% or more of the person’s 1-repetition maximum), lended toward moderate improvements in middle- and long-distance performance.(1) This finding was true for all of the sports assessed, including cross-country skiing. This meta-analysis is another example of a tick in the box supporting strength training for multiple reasons, and something that we love being able to help our patients understand and implement. If you are an endurance athlete and hoping to maximize your performance this winter season and beyond, make sure you ask about how strength training can benefit you at your next session with one of our Doctors of Physical Therapy!
1. Berryman N, Mujika I, Arvisais D, Roubeix M, Binet C, Bosquet L. Strength training for middle- and long-distance performance: a meta-analysis. Int J Sports Physiol Perform. 2018 Jan 1;13(1):57-63.
