Cross-country skiing, also referred to as Nordic Skiing or XC Skiing, is skiing over a groomed or natural terrain using arms and legs synchronized in a striding, gliding motion that creates a full-body aerobic workout. A low-risk sport, cross-country skiing is wonderful recreation once there's adequate snow cover. Like other outdoor sports, cross-country skiing is a way to overcome the winter weather restrictions, get the body moving, and blood flowing.

ORIGINS
The activity originated in Scandinavia over 4000 years ago as a mode of transportation through snow and ice. At that time, the skis were similar to snowshoes. Over time, however, people discovered the ease brought by pushing off with a pole, and were able to go farther and faster. It was during the late 19th century when Sondre Norheim of Norway invented the binding to make skis easier to control, that cross-country skiing became a recreational activity. In the early 20th century, the use of two poles became increasingly popular, and in 1968, the concept of a "cross-country ski area" was introduced.

Today, the sport is an enjoyable winter activity for both adults and children. The primary difference between cross-country skiing and alpine skiing is land elevation and the way the foot is attached to the ski. In cross-country, trails are frequently level or gently rolling, and only the toe of the boot is attached. The free heel enables the skier to flex the foot, much like walking, which improves push-off and allows the skier to navigate a wide variety of terrain. Alpine skiing, or downhill skiing, involves descending a hill or mountain, and the entire boot is attached to the ski for increased stability.

WHO IS IT FOR?
Although cross-country skiing is beginner-friendly and can be enjoyed by those of various abilities, the sport is challenging and commands a certain level of physical fitness. Clearly, gravity is not as friendly in cross-country skiing as in alpine skiing. Instead, it requires self-propelled movement by pushing along with arms and kicking off with legs - a heavily aerobic process, which is beneficial to the cardiovascular system and tones muscles in the entire body.

There is a higher comfort level with cross-country skiing than with alpine because the sport is done at a slower pace. Fewer crowds, lower cost, and convenience also make the sport appealing to many people. Lessons are highly recommended but once basics are mastered, one can set off to ski anywhere, whereas downhill skiing has limited locations.

Beginners should learn both uphill and downhill technique on gentle terrain before progressing to more difficult trails or open country. Mastering an adaptive form of cross-country skiing, sit-skiing, can be more difficult because the sitting skier must rely entirely on upper body and arm strength for propulsion. Beginners generally start on relatively level terrain and progress to more difficult trails or open country. Along the way are opportunities to take breaks and admire the view.

There are two styles of cross-country skiing - classic and freestyle. Classic, or traditional, style is a straight-ahead gliding motion, which resembles a natural walking stride; whereas freestyle, or skateskiing, consists of a V-style glide motion much like ice or inline skating.

Cross Country skiing is a popular winter program at the National Sports Center for the Disabled in Winter Park.

EQUIPMENT
Most equipment can be rented for cross-country skiing; adaptive equipment is sometimes available for rent or free use through adaptive through adaptive ski programs. Standard equipment consists of skis, boots, and poles. These skis are longer and more narrow than alpine skis, which creates less drag and makes the ski easier to propel. The length of the ski is determined by the skier's height, weight, and skiing ability. Generally, a shorter ski is easier to control, while a longer ski adds stability and glides farther. Pole length for the classic technique should be between the armpit and top of the shoulder, and between the chin and mouth for the skateskiing technique. People at rental shops will assist in determining the correct length of poles and skis. Boots should fit comfortably like a pair of hiking boots.

Different ski bases are available as well. Beginners often opt for "waxless" skis because they are convenient and eliminate the hassle of waxing. These skis have grip patterns molded into the base of the ski to "grip" the snow, preventing the ski from sliding backwards while allowing forward propulsion. Alternatively, "waxable" ski bases are smooth and a thin layer of "wax" is applied to the base allowing snow crystals to "grip" and produce forward propulsion. The advantage with waxable skis is they glide easier and therefore, are faster. The disadvantage is that an advanced knowledge of snow conditions, wax characteristics, and technique is required for proficiency.

Recent innovations in the sport, along with development of specialized adaptive ski programs, allow persons with visual, mobility, and mental impairments to enjoy cross-country skiing. Adaptive Nordic programs, although newer, are increasingly more available, with specially trained instructors and adaptive equipment that ensure safety and maximize enjoyment. Adaptive equipment for the sport is tailored to those who can stand and ski and those who sit-ski. Equipment can be modified to accommodate nearly any ability or injury.

Stand-up skiers typically use standard equipment, which can be modified for prostheses or other conditions. Visually-impaired skiers work with a guide who calls directions and warns of obstacles. When tracks are available and terrain is level, the guide will ski beside the skier; however, on a slope or change in terrain, the guide skis in front of the impaired skier within the same track. Walkers are an option for those who have limited ability to ski upright. The walkers have two cross-country skis on the bottom to help the skier balance during a fully self-propelled movement. A seat sling is provided for resting and instructors are there to offer assistance.

Sit-skis have a seat balanced over a frame with two cross-country skis about 12 inches apart. This adaptive equipment enables people with limited leg strength to ski. The skier sits in the seat with legs extended in front, supported by a footrest. Adaptions can be made for those with restricted abdominal or leg strength. For example, legs can be strapped to the sit-ski for additional support. Though a number of people may be able to use their arms for pushing off and propelling the sit-ski with the shorter cross-country poles, some participants may require assistance from others. For instance, instructors with tethers will assist with navigating difficult uphill and downhill terrain. The ability of the sit-skier to self-propel will also depend on the weight of the equipment.

CLOTHING
The key to dressing for cross-country skiing is to stay warm and dry. Overheating while skiing produces sweat that soaks clothing and creates a chill when the skier stops. For maximum comfort, wear up to three layers of clothing and avoid cotton that absorbs moisture.

(L to R in rear) Instructors Judy Gunkler and Bill Rawsky and event supporters prepare to assist a Nordic sit-skier at the Crested Butte, CO, DAV Winter Sports Clinic in March, 2000.

First, the layer closest to the skin must stay dry, which means avoiding cotton fabric that cools when wet. Polypropylene, wool, or other synthetic materials are ideal, as the fabric will move the perspiration away from the body, called wicking. The second layer should insulate - think wool sweaters, deep, tight pile, and synthetic fabrics. While this layer should keep the body warm, it should also be light and easy to move within. Finally, an outer layer should protect from wind and snow. Preferably, this layer can be unzipped or loosened to vent heat and moisture. Also, because a lot of heat is released through the head, wearing a hat will conserve energy and warmth. And don't forget gloves!

When heading out for an afternoon of cross-country skiing, it may be helpful to wear a small pack to hold layers of clothing. A small pack could also carry an energy bar and water, as it is imperative that skiers stay hydrated. Some other items to consider packing are sunscreen, lip balm, and perhaps a camera to snap shots of scenery or friends and family skiing together. It is important to be knowledgeable about the trails and potential avalanche conditions to ensure safety, as well.

LOCATIONS
Many beginners will prefer to start on groomed trails, which are now available at numerous state and county parks and alpine ski resorts. Often, Nordic centers have ski guides, instructors, and rental equipment. While adaptive cross-country skiing is growing in popularity, not every Nordic center will have adaptive equipment or instructors, so it is important to call first. Nordic centers may charge a fee for use of the groomed trail system. Alternatives to groomed trails include open fields, parking lots, golf courses, or rural areas for backcountry cross-country skiing.

When starting out, costs to consider include not only the trail fee, but also ski rental. Some adaptive ski programs, such as Maine Handicapped Skiing and Colorado's Adaptive Sports Center in Crested Butte, provide sit-skis and instruction. Lessons, too, will cost a fee in most programs, whereas others are free.