When winter sets in, maintaining quality training becomes a challenge for many endurance athletes. Difficult weather conditions, declining motivation, and the risk of cold- or slippery-surface-related injuries are all obstacles that can sometimes lead athletes to drastically reduce their training volume. Yet winter can become a key period for progress thanks to cross-training, particularly through cross-country skiing and ski touring.

Long considered separate disciplines, these two types of skiing are now genuine preparation tools for runners, trail runners, triathletes, and cyclists. When integrated intelligently, they help develop endurance, strength, and resilience while limiting joint impact.

1. Why incorporate cross-training in winter when practicing an endurance sport?

The principle of cross-training is based on alternating disciplines to stimulate the cardiorespiratory and muscular systems in different ways, without constantly being exposed to the mechanical demands of the primary sport. In winter, this approach makes perfect sense. Reducing impact, protecting the joints, and maintaining a high level of physiological engagement are essential for building a solid foundation for the spring and summer season.

Cross-country skiing and ski touring stand out for their high aerobic demands, full-body muscular engagement, and adaptability to all levels. They offer a credible alternative to running or cycling while maintaining intensities compatible with structured training.

2. Cross-country skiing and ski touring: two complementary activities

Cross-country skiing is recognized as one of the most demanding endurance sports physiologically. It simultaneously engages the lower limbs, trunk, and upper body, making it a complete discipline that is particularly valuable for endurance athletes. Whether skating or using the classic technique, it allows athletes to work at intensities close to threshold while maintaining fluid, impact-free movement.

Source: https://www.skinordik.com

Ski touring, also called ski mountaineering or skimo, is more closely aligned with the demands of trail running and uphill cycling. Long, continuous climbs develop muscular endurance, the ability to sustain prolonged effort, and intensity management on hilly terrain. Unlike downhill skiing, which will be avoided here because of its higher risk of injury, ski touring focuses on climbing and effort control, making it particularly relevant as part of a physical preparation strategy.

Source: https://www.sawondo-sport.com

3. What science says about skiing as cross-training

Scientific evidence confirms the value of cross-country skiing as a tool for developing and maintaining aerobic capacity. Studies show that this discipline places significant demands on the cardiovascular system, with very high oxygen-consumption levels comparable to, or even higher than, those observed in running or cycling. For an endurance athlete, this means it is possible to maintain a high level of fitness even while temporarily reducing sport-specific training.

Another key point is upper-body strengthening. The pushing action with the poles engages the shoulders, arms, and deep core muscles—areas that are often underused by runners and cyclists. This engagement helps improve stability, posture, and overall movement efficiency, with an interesting transfer to endurance performance.

Regarding ski touring, research indicates that it is a high-energy-expenditure activity whose intensity varies according to the slope, speed of progression, and load carried. These characteristics make it an excellent way to work on uphill endurance and muscular resistance while limiting the repeated impacts associated with downhill running. Finally, several studies suggest that the aerobic adaptations developed through skiing transfer well to running and cycling, provided a minimum level of sport-specific training is maintained.

4. How to incorporate skiing into an effective winter training plan

To get the full benefit of skiing in winter, the goal is not to add more sessions but to intelligently replace certain workouts. One to three ski sessions per week can replace easy aerobic runs, long outings, or elevation-gain sessions, depending on the sport practiced.

Cross-country skiing makes it possible to structure sessions similar to those performed in running, with controlled intensity and adjustable duration. Ski touring, meanwhile, fits perfectly into a strategy focused on developing strength endurance and the ability to string together long uphill efforts. To complement this work, it is worthwhile to retain one weekly strength-training session, particularly focused on core stability and the upper body, to optimize adaptations and prevent imbalances.

5. Nutrition and hydration: key considerations in winter conditions

In winter, the sensation of thirst decreases, but fluid losses remain very real, particularly during prolonged efforts in the mountains. Regular hydration is therefore essential, even in cold weather. Using lukewarm energy drinks can make fluid intake easier and improve digestive comfort.

From an energy perspective, requirements are similar to those encountered during a long run or cycling session. Carbohydrate intake during exercise becomes relevant as soon as a session exceeds one hour and is essential during long or intense outings. Endurance sports nutrition products, such as isotonic drinks, gels, and energy bars, naturally have a place during ski sessions.

After exercise, appropriate recovery helps maximize the benefits of training. Combining carbohydrates to replenish energy stores with protein to support muscle recovery is particularly important, as skiing often places demands on muscle groups that endurance athletes are not accustomed to using.

6. Which nutrition products should you use for skiing?

Cross-country skiing and ski touring are particularly energy-demanding endurance sports, often practiced for long durations and in cold conditions. The nutrition strategy must therefore address three main objectives: meeting energy needs, maintaining adequate hydration, and facilitating muscle recovery.

Before a ski session, especially one lasting more than an hour, an intake of easily digestible carbohydrates is recommended to start with optimal energy stores. A carbohydrate-rich snack that is low in fiber and moderate in fat helps limit digestive issues while ensuring good energy availability. Products such as energy bars or oat-based preparations are particularly suitable in this context.

During exercise, carbohydrate needs are comparable to those observed in running or cycling. Once a session exceeds 60 to 90 minutes, consuming 30 to 60 grams of carbohydrates per hour helps maintain intensity and delay fatigue. Energy drinks are particularly useful for skiing because they combine carbohydrate intake and hydration—something often overlooked in cold weather. Energy gels and bars can supplement intake, provided you choose textures that are easy to consume while wearing gloves and are well tolerated at low temperatures.

For long ski touring outings, where the effort is continuous and sometimes involves few breaks, energy bars containing complex carbohydrates and fats can provide longer-lasting energy. They are particularly useful during long climbs at moderate intensity, which are typical of skimo.

After the session, recovery plays a decisive role, especially because skiing places significant demands on the upper-body muscles, which runners and cyclists are often not accustomed to using. Consuming a combination of carbohydrates and protein in the hours following exercise promotes glycogen replenishment and muscle repair. Protein shakes combined with a source of carbohydrates are a practical and effective solution, particularly during training at resorts or while traveling.

In summary, the sports nutrition products commonly used by endurance athletes are fully suitable for skiing. Energy drinks, gels, bars, and recovery proteins help support performance, improve comfort during exercise, and optimize recovery, even in demanding winter conditions.

7. The limitations of skiing as cross-training

Although skiing is an excellent winter training tool, it does not completely replace the specificity of running, cycling, or triathlon. Certain adaptations, such as running economy and impact resistance, require minimal maintenance through sport-specific practice. When conditions allow, retaining at least one weekly session in your primary sport is still recommended.

Furthermore, the muscular load induced by skiing, particularly in the upper body, can be significant for athletes who are not accustomed to it. A gradual increase in volume and intensity is essential to avoid overtraining. When used consistently, skiing nevertheless becomes a particularly effective tool for getting through winter while building a solid, sustainable foundation.

Incorporating cross-country skiing or ski touring in winter allows endurance athletes to maintain a high level of fitness while reducing mechanical stress. These disciplines offer an excellent balance of cardiovascular work, muscular strengthening, and enjoyment, while adding welcome variety to training.

For runners, trail runners, triathletes, and cyclists, skiing is much more than a winter activity: it is a genuine preparation tool capable of strengthening endurance, resilience, and motivation, helping them approach the next season in the best possible condition.

Find on Nutribay a selection of energy drinks, bars, and recovery products suited to endurance sports practiced in cold weather.

References

• Seeberg TM et al., Physiological and Biomechanical Responses to Cross-Country Skiing, Frontiers in Physiology, 2021. 

• Stöggl T., Strength & Power Training Effects on Cross-Country Skiers, PMC review, 2022.

• Haslinger S. et al., Effects of Recreational Ski Mountaineering on Cumulative..., 2018 (PMC). 

• Talsnes RK et al., Performance indices and VO2 correlations between running and roller-skiing, PLOS/related study, 2021. 

• NTNU / applied studies on upper-body strength and double-poling