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Skating Newsletter Article If you are looking for a way to improve the quality of your inline workouts or you want to train for Nordic skiing in the off season, try using Nordic poles when you skate.
Recently Exel of Finland, manufacturer of all kinds of poles, sent us two pairs of their new Nordic Blader Sport poles. These poles, which are similar to Exel's Nordic ski-skate poles, have special tips to absorb the impact and to grip the pavement. The carbon-composite shafts also help dampen the shock. The grips are equipped with Exel Fit System straps that provide an excellent connection to the pole for transmitting power. The straps can be adjusted three ways to provide a custom fit. They worked equally well with gloves and wrist guards.
First Impressions
We tried out the poles on a variety of surfaces, including streets and trails. The Nordic Blader tips
provided good bite on all the asphalt surfaces we tried, but slipped on smooth concrete. If the poles are planted with the rubber tip first they are fairly quiet. However, if you tend to drag them as I do, they can make quite a clatter. Once I got the straps adjusted properly, they were very comfortable. (I started with them too loose.) I have one reservation about the metal tips. Mine showed noticeable wear after my hard trial. I'll report later on how well they hold up.
Whole Body Workouts
Using poles for regular workouts allows you to work your upper body as well the lower. Poling is especially good for your triceps, lats and rhomboids. You can also use downhill ski poles as we have in the past, but they are much less efficient and comfortable than these handsome models. Engaging your arms in your skating makes a difference in the quality of the workout. Working out with the poles took noticeably less effort to raise my heart rate into the training zone than without. Studies have shown that whole body workouts are better for fat burning than those that use only one part of the body.
There are some negatives. The poles are long and have pointy tips, so you need to be careful around others. They are especially worrisome on tight, crowded trails. Wearing poles can also be inconvenient for other activities like wiping sweat off your face.
Poling Technique for Nordic Skating
There are three basic poling styles: diagonal, double-push and double-double. I find the double push easiest -- push with both poles at the same time -- timed with every other skate stroke. I generally pole in-sync with my right skate push. Liz prefers the diagonal style where she poles with the opposite hand on each skate stroke. The double-double is a double push on each skate stroke. This one is hard to master and usually reserved for sprinting.
A good stroke starts with the pole plant ahead of the body, keeping the tip a little behind the grip. Push back, straightening the elbows, passing your hands by your thighs and following through to the rear. Keep a light grip on the poles. Let the straps do the work. You can vary your workout by using both double and diagonal poling. You can also try poling without stroking. Here are two sites with good Nordic ski technique sections:
The Australian Nordic Ski Instructor Manual
Alaska Pacific University Nordic Ski Center
Start out easy when you add poles to your workout. Keep the distance short and work on technique. If you go epic on your first try, you'll just end up tired and sore.
Whether you are trying to improve the efficiency of your skate workouts, add variety to your routine or dry-land train for Nordic skiing, these poles are a great addition to your gear stash. See the Exel Nordic Bladers site to learn more about the poles and where to buy them.
Comments or questions? Ask Liz