While we all know the saying, “Practice makes perfect,” it can also be said a little bit of information goes a long way. This week, take a tip from Julie Smith, certified cross country instructor at Royal Gorge Cross Country Ski Resort.

Condition conscious:
Pick the right ski. Some days it’s freezing and other days it feels like spring, but when you’re out on the track you want your stride, slide and skate to be consistent. “On a really firm packed day when it’s a little icy you need a little bit shorter, stiffer ski,” Smith said. “When the snow’s a little mushy, you should ski on a softer, longer ski so you can glide over the mush.”

First things first:
Look like a duck. Body positioning is the key that will take you where you want to go on your skate skis. “Your feet should be out in a duck-like position, toes pointed out. Your ankles need to be flexed, so they’re driving the knees over the toes, so that your shin is angled forward,” Smith said. “Your tail is tucked in under your hips, shoulders are rounded and your upper body is forward so the weight is more over the front of your foot.” This body positioning sets you up to transfer your weight from ski to ski, the basic skating motion. “This provides stability and allows gravity to take you down the track, so we’re getting free energy.” The solution: Practice perfect posture on the flats, feel your weight over your toes.

Moving downhill:
Snowplow savvy. Your skate skis don’t have to be synonymous with out-of-control rocket launchers. The key to staying cool and calm during the downhill is to keep your weight through your feet. “Don’t stick your bum out,” Smith said. “You want to keep your hips in over your feet and apply pressure through the big toe mound.” What’s one sure-fire way to stay upright and in control? “Keep your hands out in front of you, like you’re hugging a beach ball,” Smith said. The solution: Dig in with the toes, keep hips over feet.

Gear up:
Finding your pole position. While cross country skiing is a full-body workout without question, that doesn’t mean your triceps need to be screaming after a skate. “The arms are always slightly flexed and there should never be any kind of tension,” Smith advised. “You’re not gripping your poles. It’s about feeling light in your arms, light and quick.” Thinking gears becomes especially important up hills. “ The arm movements need to be lighter and quicker on hills,” she said. “They’re not meant to be a slow grind, because the longer you pole the more glide you lose.” The solution: Maintain your momentum, think quick up hills.

Bonus:
Try the V1 poling technique for going uphill. One arm – the hanging arm – is held a bit higher and the pushing arm is held a bit lower. As you push, don’t forget to use your stomach muscles. “It’s like a crunch in your lower abdominals,” Smith said.

Must-have:
Boots. While cross country ski boots feel like slippers in comparison to alpine ski boots, Smith recommends a snug boot for maximum control. “You need something with really good support for your ankle and with good stiffness to give you control through the foot,” she said.

What’s on her feet?
Salomon skating boots.

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