Training for Skiing

Skiing, Noun: the art or sport of sliding and jumping on skis.

Skiing has been a long pastime for people in countries that have a snowy winter season. The earliest archaeological examples of skis were found in Russia and date to 6000 BCE! Using skis to self propel up and slide down the snow adds interest and enjoyment to many peoples winter season. Skiing downhill, cross country and ski mountaineering have also in more recent history become places for people to challenge themselves either personally or competitively. At Evoke Endurance we train all types of ski athletes, from those who are endurance minded to those who want to just send the downhills or a combination of both.

The disciplines of skiing we coach from a conditioning and physiological approach, not technical skiing ability, are all mountain modalities:

• Cross Country Skiing
• Skimo (Ski Mountaineer Racing)
• Freeskiing and Downhill Conditioning
• Ski Mountaineering
• Ski touring/Backcountry skiing

We strongly believe a good winter athlete is built in the summer. If you want to see progression in the sport of skiing it is important to train year round.  During the periodization of a winter athlete’s yearly program, we focus on capacity training through summer and fall, switching to utilisation training during winter (racing season) or adventure season. The spring is often a time to rest and recover with a bit less structured work depending on the timing of your goals. Many steep ski lines, traverses and mountaineering come into condition during the spring so the training can be shifted to accommodate that. We understand that skiing athletes generally love being in the mountains engaging in their sport, and aim to provide structure for improvement with enough wiggle room to scratch the free spirited skiers’ itch for adventure.

Below you will find the different Mountain Ski Modalities we train and some information on each.

We plan to grow the body of knowledge in each area over time with more stock training plans and articles, but remember: If you have a specific goal in mind the gold standard for training is always custom coaching.

Feel free to reach out if you would like to talk to someone about your goals and objectives.

Cross Country Skiing

One of the ski disciplines that has been around the longest, cross country skiing has its roots in practical travel. A means to get from point A to B more efficiently. Starting almost five millennia ago with beginnings in Scandinavia out of necessity, this sport has developed into a passion, pastime and competitive pursuit for many. Our founder, Scott Johnston, has spent years competing in and coaching cross country skiing. Four of Scott’s skiers were selected for the 2014 US Olympic team. Using the same principles he so articulately explains in detail in Training for the Uphill Athlete, he has helped countless cross country skiers achieve their goals.  The main principles of this training are aerobic base building, strength, muscular endurance and speed training specific to skiers combined with race specific  interval training. Whether you are new to Cross Country skiing or are a fierce competitor, we are happy to help you improve. Several of our coaches are former competitive cross country skiers, including a two time Olympian and would be happy to make a plan that suits you.

Ski Mountaineer Racing (Skimo)

Skimo racing has its roots deeply embedded in Europe. Skimo style travel was historically utilised by the European military (Swiss, Italian and French) to patrol the mountain regions in their countries. It is interesting to note that Skimo was included as an event called, “military patrol” which was an official event at the 1924 Winter Olympics. Military patrol was later changed to be less ascent and descent focused and is considered to be the predecessor of biathlon. Historically, though, it utilised ascents, descents and the use of skins to travel the mountains like modern day skimo. Since 1924 the sport of skimo in Europe has developed first with the inception of Grande Course Races such as the Patrouille De Glacier (Switzerland), Mezzalama (Italy) and Pierra Menta (France) which are still primarily courses set by the military. Many of these races have been going on for over 70y ears! Modern day skimo racing includes Grande Course races but since the late 90’s a world cup circuit has developed.  In 1999 the International Ski Mountaineering Federation (ISMF) was established as the governing body for Skimo racing world wide. A vibrant world cup circuit is held annually in Europe with World Championships happening every two years. It is with great excitement the ISMF announced the inclusion of Skimo in the 2026 Olympics in Italy.  In North America the Skimo scene is growing but is still relatively small in comparison.

At Evoke Endurance we train recreational and competitive Skimo racers. If your goal is to compete in your local race series, a Grande Course Race in Europe or North America, or race at a world cup level, we have coaches who can help you. Skimo has gained popularity in recent years as an awesome way for trailrunners to cross train in the winter and we are happy to help people utilise this for non competitive goals and ambitions as well. In order to excel at Skimo racing it takes four basic pillars; Firstly, a monster aerobic capacity which is built over many years of training; secondly, muscular endurance to propel yourself uphill; thirdly strength and agility to descend technical slopes, and lastly technique to skin efficiently and perform lightning fast transitions.

If training for Skimo is something that interests you please consider one of our stock programs, “Eight weeks to your first Skimo Race,” or “Sixteen Week
Advanced Skimo Training.” (Coming soon!!) or contact us for Custom Coaching.

**Some useful links and articles on Skimo Racing and Techniques (More information and resources will be added as it is completed)

Some useful links for further reading about the sport or to find a race near you:

ISMF (International Ski Mountaineering Federation)

USSMA (US Ski Mountaineering Association)

SMCC (Ski Mountaineering Competition Canada)

Grande Course Racing Europe

Freeskiing and Downhill Conditioning

Interested in skiing steep lines and hucking big cliffs!? This type of skiing requires lightning fast agility and a huge base of strength. Lower body strength combined with a killer core will help you stomp your landings and turn with accuracy and stability. While we don’t train the technical side of freeskiing, we can help you turn your body into a lean, mean, strong descending machine. Whether you want to compete in a freeride competition or just keep up with your kids better when you are riding the chairlifts we have a program or coach that can help you.

Stock Program: “Eight week pre season conditioning for downhill skiers.” (Coming soon!)

Ski Mountaineering

For those who don’t like walking down mountains after they reach the top, ski mountaineering has become a popular discipline. From legends like Hilaree Nelson, Jim Morrison and Kilian Jornet who have put down ski mountaineering descents all over the world including the Himalayas, to ski descents of Denali, Mount Rainier or Mount Baker, adding skiing to mountaineering has become more than a fringe pastime. Ski Mountaineering involves the technical abilities and capacities of a lot of conventional mountaineering such as bootpacking with crampons, occasionally ice tools and ropes with the addition of skinning and descending on skis. Ski Mountaineering can also be used for large ski traverses and less technical objectives. Regardless of how you choose to ski mountaineer, whether it be recreationally, setting FKT’s (fastest known times), or just to get to an elusive peak,  there are three foundational pillars: Firstly a well developed aerobic base to travel long distances and gain and descend many metres; Secondly muscular endurance: strong legs, core and arms to ascend and descend. The third pillar is technical skills that may include, but aren’t limited to, the use of crampons, ropes, tools, rappelling, ice climbing, mixed climbing and jump turning steep skills. While we don’t train the technical aspects of ski mountaineering, we can help condition you for the demands you will face on the mountains physically and help address and coach you mentally to prepare for your objectives.

If you have a ski mountaineering goal and would like help achieving it, please check out our general mountaineering stock plans or custom coaching.

Ski Touring/Backcountry Skiing

Movement using skins to self propel has various origin stories all over the world from early use in China, Russia and various ethnic groups living in the Arctic regions created a means of transportation across the ice and snow surfaces of their regions, with innovations such as the ski and skin. Historically, animal skins were used to gain traction in travelling. Today many people enjoy engaging in ski touring in their local mountains as a way to ski fresh powder, get exercise, ski amazing views, access remote places or just generally for fun!  Ski touring is excellent exercise and can be used as cross training for summer athletes; runners, cyclists, triathletes in the winter. Ski touring, much like Skimo (Ski Mountaineer racing), requires a strong aerobic base of fitness, muscular endurance (leg strength, core and upper body endurance) as well as technical ability to skin up (kick turn, skin efficiently) and ski down.

If you are interested in improving your ski touring please check out one of these stock programs, “Eight week pre season conditioning for downhill skiers”, “Eight weeks to your first skimo race.” (Coming soon!)

Or contact us for Custom Coaching options.