A Lift for Cross-Country Skiers

Let those smug downhill skiers squirm in impossibly long lift lines and risk broken bones. Cross-country skiers may still be in the minority--there are an estimated 3.5 million compared with 10.8 million downhill skiers--but that doesn’t stop them from gloating that their sport has it all over downhill. Not only do both sports burn about the same calories, cross-country skiers get the same pristine scenery and a more sustained workout.

But even some die-hard downhill skiers are reconsidering and, if not converting, at least giving cross-country a shot, said John Dittli, ski instructor and director of the Tamarack Cross Country Ski Center in Mammoth Lakes. “They will go downhill skiing one day and cross-country the next.”

Like downhill, cross-country is best enjoyed if you start out in fairly good physical shape. Now is the time to step up--or start--aerobic workouts, say exercise experts and veteran cross-country skiers. “Give yourself at least a month” to get into decent aerobic shape, Dittli said.

Running, walking, in-line skating or aerobics classes are all ideal for improving cardiovascular conditioning for cross-country skiing, experts agree. Exercise doesn’t have to be marathon-style. “Go out for a brisk walk; try an hour every day,” Dittli suggested.

Bicycling or hiking uphill are also good cross-country skiing conditioning options, according to Nancy Fiddler, a two-time member of the U.S. Olympic Cross Country Ski team and now a ski racer in Crowley Lake, Calif. Using ski poles as you hike can help you develop the rhythm of the sport. “Use the poles as you would when skiing,” Fiddler said.

Another option is to work out with a product called Power Poles, by ExerScience (available only by telephone, 800-445-2209; $69.95 plus $7.95 shipping and handling). The special poles work better for ski conditioning than regular poles, according to a company spokesman, because they have rubber tips to absorb impact while walking on sidewalks or streets.

If you prefer indoor conditioning, cross-country ski machines mimic the real thing. They are “close but not the same as” cross-country skiing, said Chris Camacho, an athletic trainer at the Spectrum Club, a Santa Monica health center. “It does help develop the rhythm of cross-country skiing,” he said.

Stretching before and after skiing is recommended. In his best-selling book, “Stretching” (Shelter Publications, $9.95), Bob Anderson recommends a 12-minute routine, paying particular attention to arms, legs and back.

Improving your sense of balance is also a good idea. To develop balance, “stand on one foot and then another,” Dittli suggested.

Back and abdominal exercises can be helpful, too, experts suggest. The stronger your stomach and back, the better you’ll do on the trail, Fiddler said. She recommends pushups, triceps presses, sit-ups and back exercises.

“Upper body strength is all important,” said Ray Hensley, a cross-country skier who runs the Kratka Ridge Ski Area in the San Gabriel Mountains 40 miles northeast of Los Angeles. “You also need strong ankles and knees.”

Being in good physical shape will minimize injury risk, which is considered by experts to be substantially lower than for downhill skiing. The most common cross-country skiing mishaps, experts agree, are wrist cramps, dislocated or sprained thumbs, sprained wrists and shoulder problems.

Although altitude sickness is usually not a problem under 7,000 feet, some skiers have problems with it, added a nurse from Centinela Mammoth Hospital in Mammoth Lakes. Typical first symptoms are dizziness, headache, fatigue, nausea and vomiting. Should these symptoms occur, descend immediately and if symptoms persist, seek medical help immediately.

“Generally, cross-country skiing is a relatively safe sport,” said Chris Frado, president of the Cross Country Ski Areas Assn., a Winchester, N.H.-based group. In 20 years, Frado has suffered only one sprained thumb, she said.

For information on where to go cross-country skiing, send $3 for the guide, “The Best of Cross Country Skiing,” to Cross Country Ski Areas Assn., 259 Bolton Road, Winchester, N.H. 03470. In Southern California, cross-country ski areas include Kratka Ridge, tel. (818) 440-9749, and Rim Nordic, tel. (909) 867-2600, near Big Bear.

The Healthy Traveler appears the second and fourth week of every month.