Fitness Cross-Country Skiing is the perfect training tool for the more than five million people in the United States and Canada who have discovered the benefits of this healthy, low-impact form of exercise. The book`s 58 color-coded workouts challenge skiers according to their fitness and skiing ability, and three sample training programs show how to put it all together for high-level conditioning, cross-training, or racing.
Ski expert Steve Gaskill guides readers through the best skiing workouts, drawing on over 25 years of ski coaching experience, including 10 with the U.S. Ski Team.
Highlights of the book include:
• Tips on choosing the right equipment
• Fifty-eight great workouts spanning six color-coded training zones, from low to high intensity
• Forty-three indoor and summer workouts for year-round fitness
• Cross-training advice for running, cycling, hiking, and in-line skating
• Three levels of training programs for high-level conditioning or racing
• Guidelines for setting up a personalized training program
Part I: Preparing for Cross-Country Skiing
Chapter 1. Skiing for Fitness
Chapter 2. Getting Equipped
Chapter 3. Checking Your Skiing Fitness Level
Chapter 4. Skiing the Right Way
Chapter 5. Warming Up and Cooling Down
Part II: Cross-Country Skiing Workout Zones
Chapter 6. Green Zone
Chapter 7. Blue Zone
Chapter 8. Purple Zone
Chapter 9. Yellow Zone
Chapter 10. Orange Zone
Chapter 11. Red Zone
Part III: Training by the Workout Zones
Chapter 12. Setting Up Your Program
Chapter 13. Sample Skiing Programs
Chapter 14. Charting Your Progress
Steve Gaskill worked for the U.S. Ski Team for10 years--as head coach of the Nordic Combined (ski jumping and cross-country skiing) and Cross-Country teams and as director of the coaches' educational programs. Gaskill has coached at three Olympic Games, and twenty skiers who have trained under him have competed in the Olympics. In 1992 the U.S. Ski Association named him the U.S. Cross-Country Coach of the Year.
Gaskill was the founder and first director of Team Birke Ski Education Foundation, which is dedicated to the development of excellence in cross-country ski programs for skiers of all ages. He also has published more than 200 articles about cross-country skiing and has produced six instructional videotapes. He has presented his extensive research findings on training for cross-country skiing to the American College of Sports Medicine and has written a major article for Medicine and Science in Sports and Exercise.
Gaskill lives in Burnsville, Minnesota, with his wife, Kathy. His favorite leisure activities include cross-country skiing, hiking, and mountaineering.
"Fitness Cross-Country Skiing is a thorough resource for both athletes and non-athletes who want to follow an effective training plan for cross-country skiing, and who want to understand why it's effective. This book presents all the components necessary for a well-rounded training program for the novice as well as the advanced skier. It allows flexibility within a structured plan, which is important for staying motivated and fitting training into one's schedule. Gaskill does a good job explaining the terminology and the body's functions."
Suzanne King
U.S. Ski Team member
1996 and 1997 Cross-country Skiing National Champion
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