by Betsy and Bob Youngman

Introduction
Traditional dryland training for cross country skiing athletes includes an emphasis on base aerobic development utilizing running or running-like activities such as aerobic mountain (or hilly) running, aerobic and high intensity interval bounding with poles, and, possibly, high intensity interval track running. Running is a high impact activity and injury is common among all runners. In fact, it has been estimated that among the general runner population, as a group, over 50% are injured at least once during any 12-month period, and this injury rate is even higher for competitive runners. These injuries are primarily due to foot-related, knee-related, and leg-related musculature issues such as Achilles tendonitis, plantar fasciitis, patellofemoralsyndrome, iliotibial band (IT band) syndrome, and various types of stress fractures. Given this high injury rate, it is desirable to identify other effective training modalities for cross country skiing that can be used in concert with or as a replacement for running-type modalities when injured. It is also desirable for some athletes, especially those who are more prone to running-related injury, to replace some of their running-based training with alternative modalities that minimize the probability of injury.
Note: Some running related injuries, particularly Achilles tendonitis and tendonosis, typically involve long healing periods of 8-24 weeks to ensure full recovery. Finding alternative, less stressful, training activities after injury is important to allow for progression.
Roller-skiing is a primary training modality for competitive cross country skiers. For many elite skiers, roller skiing plays a central role in dryland training because it allows for both sport-specific aerobic development and significant technique development due to the favorable similarity between roller skiing and actual on-snow skiing. Roller skiing is also a relatively low-impact activity similar to the low-impact nature of cross country skiing. There are drawbacks to roller skiing, however. Foremost is the difficulty associated with controlling speed and braking on roller skis. The inability to effectively control roller skis in situations that require rapid speed reduction or braking can lead to significant injury. These situations include the very real potential for crashing on pavement due to unexpected road hazards (e.g. cracks, debris, and other perturbations in the road surface), negative interactions with road-going vehicles (autos and trucks), and negative interactions with other users (cyclists and pedestrians). In addition, hilly terrain can be dangerous to traverse due to very high speeds on downhills. The consequences of going down at speed on a hard surface like tarmac are obvious and we have all seen pictures of elite skiers with butts scraped clear of skin and other “road-rash” on arms, legs, and even the face. Then there are the twisted knees, broken wrists, and torn shoulders (typically rotor cuff injuries) that often occur concomitantly with the “road rash.” There have been instances where an elite skier’s roller ski crash has ended their competitive career. So, what’s to like here?
Firstly, once one becomes proficient on roller skis, the probability of a crash precipitously decreases. This is because athletes develop techniques for crash avoidance and “bail-out” strategies that will minimize the both the number of incidents and the severity of any possible injury. This where grass is your friend. But, even with proper skill development, crashes on roller skis are still very common. One crash can (and often does) take athletes out for 3 weeks or more before they are able to train at the same level again. This can put a big hiccup in anyone’s training plan that can be difficult to recover from.
Elite competitors essentially have no choice about roller skiing – it is a “must do” training modality for all the reasons noted above. This presents a conundrum for masters skiers – we would like to take advantage of the effectiveness of roller ski training but, due to the fact that many Masters skiers have prior injuries that can be easily re-injured, we need to be cognizant of this diminished physical robustness. In addition, many masters athletes lack the muscular power required to effectively utilize most crash avoidance and “bail out” strategies. As a result, roller skiing is not a primary training modality for the vast majority of masters cross country skiers.
That leaves many masters athletes with just the injury-prone running-type modality for primary aerobic and high intensity interval training. As a result, many masters athletes deal with these running injuries throughout the dryland season and, in some cases, well into the ski season, thereby hampering their training and performance once on snow. The question is: are there other aerobic and high intensity interval training modalities that map well onto the demands of a competitive cross country skier? We think the answer to that question is: Yes! And the training modality that fits very well with cross country skiing is – Gravel Cycling.
Gravel Cycling
What is gravel cycling? As practiced today, it is cycling on gravel roads and single-track trails with a properly designed drop bar bicycle with clearance for wider tires (~32mm-45mm) than typically used on road bicycles (~ 19mm-28mm). Gravel-specific bikes are also designed to have a slightly longer wheelbase and a “slack” head tube angle (about 71˚), that, combined with other geometry tweaks, leads to a comfortable and stable ride on rough surfaces and twisty single-track. Although having been around since at least the 1970s, gravel cycling has recently emerged as one of the largest growth segments in cycling over the past few years. Many claim that bikes throughout the late 1800s and up to the 1950s were, in fact, gravel bikes since many roads were still gravel/dirt then and bicycles were designed to accommodate such riding. Accordingly, most bicycle races (including the Tour de France) in this time period were primarily raced on gravel and dirt. There is not much that is new here, so why the re-emergence of gravel riding?
The growth of gravel cycling is the result of several factors:
- The increasingly dangerous nature of road cycling on paved roads with many vehicles (automobiles and trucks).
- The general availability of quality gravel roads throughout the US.
- The more adventurous nature of gravel cycling.
- The distinctly different “vibe” or “culture” associated with gravel cycling when compared to road cycling. Gravel is more “grassroots and beer” whereas road cycling has become more “elitist and latte.”
As any “roadie” will admit, the frequency with which incidents and “close calls” with vehicles occur on a paved road has significantly increased over the past 30 years. This, combined with the more recent development of “distracted” drivers focused on mobile devices rather than driving, has resulted in increased concern over rider safety and has diminished the enjoyment of cycling on paved roads.
Enter gravel cycling: riding a gravel-specific bike on infrequently used gravel/dirt roads with naturally low speed limits and through scenic and challenging terrain. Sounds like a dream… but it is a reality for many across the US? The preponderance new gravel cyclists and the boom in gravel bike sales in the US (and Europe) argues that this is not a dream but a clear reality. Gravel roads are ubiquitous across the US and, in general, these roads are well maintained; or at least maintained enough for a gravel bike. This gives gravel cyclists a large variety of routes to ride and train on that can include challenging rolling and very hilly terrain. The options for route development are significant and can be designed to suit just about any need anywhere in the US. Urban residents may need to drive (or ride) out to the outer reaches of their respective cities, but they will typically find suitable gravel/dirt roads and terrain. In addition, gravel bikes work well on most mountain bike single track – there is nothing like riding “flowy” singletrack on a gravel bike. The efficiency and speed on the ups (and downs with proficient bike handling skills) make for an exhilarating experience compared with even the best hardtail mountain bikes. Another advantage with gravel bikes is that they are well-suited to road riding as well and can be utilized as a road bike with little or no modifications. A well-designed gravel bike can be just as efficient and fast as a road-specific bike when equipped with a set of road-specific wheels and tires. One bike and two sets of wheels will cover the gamut of cycling – road, gravel, and mountain biking. But perhaps the most important aspect of modern gravel bikes is the ability to efficiently utilize paved road sections to “link-up” interesting and challenging gravel routes. Paved road sections on a mountain bike are arduous and unenjoyable. The road-like performance of gravel bikes makes the paved road sections on an epic “link-up” much more enjoyable and accessible.

As it concerns the utilization of gravel cycling for training for cross country skiing, there are several questions to be answered: Can gravel cycling be an effective training modality for cross country dryland training? Can gravel cycling replace or partially replace running modalities in structured training programs? Are gravel cycling training stimuli sufficiently similar to traditional training stimuli elicited by properly designed roller skiing and running? We assert that the answer to these questions is a resounding YES! We outline why below.
Why Gravel Cycling is a Good Replacement for Traditional Cross Country Skiing Dryland Training Modalities
One of the primary uses of running and roller skiing for dryland training in cross country skiing is to provide base training and ‘overdistance’ (OD) stimuli that develops one’s cardiovascular system toward capacity and efficiency. Base and OD training are essential elements in development of increased cardiac output, development of vascular systems (particularly capillaries), increased size and density of mitochondria, and increased lactate metabolism.
Note: The term ‘overdistance’ should be used interchangeably (and preferably) with ‘overtime’. Since distance in a training session will be pace dependent, the duration of the session is the variable that an athlete should be tracking.
Cycling is one of the best training modalities for Base and OD training for endurance athletes. The ability of a typical athlete to comfortably ride a bike for long periods of time within a zone 1-2 effort level (or level 1-2 in USSA-speak) far exceeds similar abilities in running or rollerskiing. This is a result of the non-weight bearing, low impact nature of cycling. Putting up consistent 3-5 hour zone 1-2 rides is very sustainable for most masters athletes and is within reach for any athlete who works toward that goal. The longer zone 1-2 (preferably dominated by zone 2 efforts) training allows for substantial cardiac output improvement, mitochondrial growth, and capillary development. This is not the case for running as many masters athletes find it very difficult to run for two hours or more in a consistent manner. As an example, committed elite cycling athletes will log up to 35-40h of on-bike base training per week in preparation for the competitive cycling season. An elite skier or runner will be able to sustainably log a maximum of 25-30h per week utilizing running (and/or roller skiing) – and this can be achieved only by a small portion of athletes due to the increased potential for over-use injuries associated with such large training volumes in high-impact modalities. For time-limited masters athletes, ensuring that injuries are avoided is key to being able to put in the base training needed to support a properly-designed ‘base-build-peak-perform’ training structure. Cycling will help avoid impact-related injuries that can compromise training programs.
Full development of one’s aerobic system is often the missing link for masters athletes. Between inherent time constraints and impact-related training injuries, it is our experience that an overwhelming majority of masters competitors have not devoted sufficient training time to the development of their aerobic systems; this is partly due to limited time but is also due to utilization of high-impact training modes that can lead to injury. As an athlete begins the build phases in a structured program it is critical that base aerobic development be optimized to truly allow for performance gains during the build periods. As a result, those athletes without a well-developed aerobic system will see diminished progress and potentially an inability to fully engage with and complete workouts. Recovery will also be negatively affected. Cycling is a great way to develop an aerobic base without significant musculoskeletal stress. For many masters athletes cycling can provide a direct path to a well-developed aerobic system that will provide the base for all other training.

Things to be Aware of When Using Cycling as a Training Mode for Cross Country Skiing
There are three primary concerns with cycling as a replacement activity for running in cross country skiing training:
- Adherence to strength training
- Lack of cross-country ski-like movement patterns
- Body position and associated muscular imbalance
As we have discussed at length previously, strength is the basis for all cross country ski training. A lack of strength is the origin of all technique deficiencies and properly executed modern technique increasingly depends on substantial upper body and core strength. While cycling clearly develops lower body strength systems, upper body and core systems are not challenged. This means that when substituting cycling for running and/or roller skiing in one’s training, additional emphasis needs to be placed upon upper body and core strength development along with ski-like body positioning. Increased sets and/or increased reps in a strength program is one way that can address any deficiency that might come from a training modality dominated by cycling. Again, working with a strength professional is “best practice” for any committed athlete and we encourage you to pursue guidance from a qualified provider.
In the past couple of decades, the cycling community has begun to embrace strength training as an essential element of training, including upper body and core systems. It has been realized that a stronger core and upper body leads to decreased fatigue in long races and superior climbing and sprinting in general. Just as in cross country skiing, cycling strength training is focused on “strength, not show” to ensure that any added lean muscle is fully utilized in sport-specific motions. Emphasis on strength training for the cross country skiing athlete maps very well on to strong, efficient cycling. This is particularly true for gravel cycling where one will spend significant time out of the saddle climbing steep and technical sections that are commonplace on gravel roads and single track.
Running and roller skiing obviously provide skiing-like and skiing motions to allow for sport-specific adaptations and training stimuli. Although cycling does replicate lower body skate push-off and classic kick motions reasonably well, the full-body, coordinated, combination of movement with core and upper body musculature is not well replicated. As a result, although cycling can serve as a base-training activity for aerobic development, a cross country athlete must include bounding, hill bounding, and hiking with poles in their weekly training. Since cycling is such low-impact, these training modalities can be straightforwardly incorporated by including “doubles” in one’s training where, for example, a bounding session is completed in the morning followed by an afternoon or evening bike session. Time constraints may limit the masters athlete, but even regular 30-minute hill bounding sessions can have sufficient training stimulus to allow for progression. The key is to keep these skiing-like motions in your training regimen to ensure optimal development with the enhanced aerobic capacity generated from cycling.
In addition to aerobic (zone 1-2) training, high intensity interval training (HIIT) (zone 4-5) is the other dominate training intensity level for cross country skiing. Development of aerobic and anaerobic capacity, lactate metabolism optimization, development of Type II (fast twitch) muscle fiber, and neuromuscular adaptations are all primary training stimuli that are addressed with HIIT. Utilization of running for HIIT can lead to overuse injuries, just as is the case for base aerobic training. Replacing some of one’s HIIT with on-bike equivalents like hill repeats and sprints is a functional way to minimize injury while still building a strong engine for performance. Threshold and Supra-threshold intervals on a bike are excellent stimuli for aerobic/anaerobic, lactate metabolism, and Type II muscle fiber development. Again, including regular aerobic hill bounding in one’s training will ensure proper neuromuscular and sport-specific motion development.
It also important to ensure that one minimizes the development of a “jumbo shrimp”-like posture that is a natural consequence of regular rides on a drop bar bicycle. Spending more time on the brake hoods in an upright position is common in gravel cycling which typically traverses more steep and rough roads. Additional off-bike work to combat such posture development should be emphasized, particularly if one is doing a lot of OD training on the bike. Focus on posture during strength and plyometric sessions, rollerskiing, bounding, and hiking with poles will go a long way to averting any negative impacts.
Try a Gravel Race
If you are like us, then you enjoy participating in competitive sports outside of cross country skiing. Whether it’s trail running, mountain running, road running, mountain biking, road cycling, whitewater kayaking, or any number of other endurance sports, participation in competitive events can provide a welcome diversion from a focus on skiing as well as providing racing experience and adventure.
Gravel racing is now highly developed in the US and one can find races in every part of the country with courses ranging from high speed races in undulating terrain to challenging mountain races and everything in between. The low-key “vibe” and scenic routes of gravel racing make these races a great counterpart to the higher focus, short loop, and more intense nature of completive cross country skiing.
Summary
Hopefully the foregoing has convinced you to consider gravel cycling as a possible replacement for some of your running and/or roller skiing dryland training. Avoiding injury from high-impact training activities like running is important for both training progression and for general enjoyment of the training regimen. This is particularly important for masters athletes with limited time and/or those recovering from injury. Being unable to train for long periods due to injury will amplify the negative impact of an already minimal training plan.
Including gravel cycling in your training can lead to enhanced aerobic development, minimize impact-related injuries, and support of HIIT – these are all great reasons to give gravel cycling serious consideration.