Equipment

• Boots: Two types are light touring and stiffer skating boots. Should have maximum heal to toe flexion and minimum side to side movement.
• Skis: Longer, lighter, and thinner than alpine skis. Types include Telemark (downhill), backcountry, touring, and racing. Each has less width than the previous. Sizes are generally 165 – 210 cm. A built in camber, or bow, should allow the ski to lie flat under the weight of the skier. Skis also come in waxable and waxless.
• Poles: Use for both balance and pushing forward. Unique characteristics include a tip that is bent forward, adjustable strap to keep it tight, and they are longer than alpine poles. Generally they should come up to persons upper lip.

Classical Technique

Diagonal stride

1. Kick: one leg pushes down and back against snow and opposite leg strides forward.
2. Glide: Sliding forward until the pole stage.
3. Pole: Pole of skier’s opposite hand is planted out in front and driven backward until the other leg is ready to kick.
4. Use rhythmic action similar to walking.

Double pole

1. Pole phase: Plant both poles in front and drive backwards providing force with the upper torso.
2. Glide: Poles are retracted from the snow and prepare to read ahead again.

Double pole kick

1. Same action as double pole with arms
2. While both arms are forward, push with one leg similar to diagonal slide.

Uphill techniques

• Herringbone: Similar technique as diagonal glide but ski tips point away from parallel and the inside edges are used in the push.
• Side Step:
  •  
    • Skis perpendicular to fall line resting on inside edge.
    • Move uphill ski about one foot uphill.
    • Rest weight on uphill ski and bring lower ski up beside and repeat.

Downhill technique:

• Straight downhill: Skis parallel and use the snowplow to slow down.
• Wedge Turn: Shift weight onto one ski while in a snow plow position.
• Step turn: Pick up on ski and place it in the new direction and then shift weight to that ski and place the other ski in line. Several small steps may be necessary.
• Telemark: Advanced technique that includes moving into a lunge position and turning in the direction of the back leg.

Skating Technique

Marathon Skate

1. Most effective on crusty snow or well-prepared tracks.
2. Initiate with a double pole and single kick action with one leg.
3. Kick ski should be at 40 degrees as the weight is placed on the ski and inside edge is used to drive forward.
4. Shift weight to ski in the track and glide during the recovery of the arms and kick ski.

V-1 Skate (Asymmetric)

• Initial step is similar to marathon skate but the glide leg is not kept in the track.
• During the recovery skate off onto the other foot to perform the same action on the opposite side.
• Weight should alternate between skis similar to speedskating.

V-2 Skate

• Same as V-1 except skier double poles on every step.
• Leg tempo must slow down.

Clothing

• Wear many layers of light and warm clothes.
• Hands, ear bans, and gloves or mittens are essential.
• Bring a change of clothes for after.
• Clothes should be loose fitting.