Descents in cross-country skiing are less steep than in alpine skiing. They can, however, be intimidating for beginners who may dread a potential fall. By adopting the right techniques, it is possible to build confidence quickly and fully enjoy these adrenaline-fuelled moments. Whether you practise classic style or skating, here is everything you need to know to descend in cross-country skiing.
Key takeaways:
- To descend in cross-country skiing, you need to lower your centre of gravity, lean your torso forward and look towards the horizon.
- It is possible to step out of the cross-country skiing tracks to adopt a snowplough position.
- To turn in classic style, the outside foot moves forward to guide the skier.
- When turning in skating, the inner ski keeps the skier on the track while the outer ski helps execute the turn.
The correct posture for descending in cross-country skiing
When you have just started cross-country skiing, descents can be intimidating. The first time, your body will likely tense up. As you pick up speed or approach a bend, you may freeze up and go rigid. However, this posture is the best way to fall.
To descend in cross-country skiing, we recommend adopting a relaxed and stable posture. Bend your knees to lower your centre of gravity. This will help you better absorb uneven terrain. To maintain your balance, shift your weight slightly onto your toes and tilt your torso slightly forward. Finally, fix your gaze on the horizon to better anticipate turns and adjust your trajectory.
If you feel you are picking up too much speed on a descent, you need to learn how to brake in cross-country skiing. While snowploughing is possible, the snowplough is the most commonly used position for beginners. It involves bringing the tips of your skis together and spreading your heels apart to form a V shape. Again, your knees must be bent. The further you spread your heels, the more you will slow down.
You can use your poles in several ways on descents. On lightweight gradients, they can help you stabilise. On steeper slopes, we suggest lifting them slightly or keeping them parallel to the ground. This will prevent them from digging into the snow and throwing you off balance.
Descending in classic style
If you practise classic style, you will be moving in tracks. Indeed, after putting on your cross-country skiing outfit and collecting your equipment, you will discover a course marked by two parallel preformed grooves.
When descending a gentle slope, stay in the tracks and follow the course normally. If the slope is steeper and you are picking up too much speed, we recommend stepping out of the tracks. You can then adopt a snowplough position and control your speed.
The position to adopt in turns is slightly different. When turning on a descent, you must move the outside foot slightly forward and push down on it while turning your shoulders in the desired direction. Also remember to keep your centre of gravity over the middle of your foot rather than on your heels, as this risks throwing you off balance.
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Descending in skating
Unlike classic cross-country skiing, skating allows you to move on a wide, smooth track. You are therefore not constrained to stay in your tracks and can modulate your speed more easily. On descents, we recommend keeping a posture similar to that of a skater.
When taking a turn on a descent, several methods can help you keep your balance. The snowplough remains the ideal solution for beginners. Another technique involves placing your weight on the inner leg of the turn and performing step turns. Your inner ski should stay straight to keep you on the track, while your outer ski should help you turn. Finally, a controlled skid offers another option if you have a better command of your skis.
If you fall, try to land on your side and bend your knees. This will reduce the risk of injury and make it easier to get back up.
Whatever your level, you need to learn to control your speed when descending in cross-country skiing. On your first descents, don't hesitate to slow down from the very start of the slope to stay comfortable. Once you have built confidence, you can refine your technique to increase your speed and get more enjoyment out of the slopes.
