Get in Shape for Cross-Country Ski Season with Sophie Caldwell

Even without podium dreams, as recreational cross-country skiers we naturally strive to improve our technique and fitness year over year. 

All past Sisu Ski Retreat participants know that by making small adjustments, you can skate ski faster and further—and have more fun. But what about fitness? Are there certain tips and fundamentals we can incorporate into our workout routines to have a better upcoming ski season, in the same way?  

We caught up with two-time Olympian, professional cross-country skier Sophie Caldwell, to find out. Based in Basalt, Colorado, Sophie is a new mom who isn’t slowing down anytime soon. 

Let’s say you already lead an active lifestyle, and your summer sports include hiking, mountain biking, or running. What elements can you incorporate into a ski season training plan?

Sophie: One of my favorite things about cross-country skiing is that it’s one of the few full body sports, which means that just about anything can count as cross-training!

Training for many other sports is spent doing that one activity, but when I was racing, I felt that the flexibility to be able to do so many other activities as cross-training really helped me not burn out too soon. So in short, just by staying active and fit by doing activities like hiking and mountain biking is a great way to prepare yourself for ski season.

Now that I’ve retired from racing, I think the trickiest part for me is keeping my upper body strong since so many of the summer sports I do are leg intensive. So maybe incorporating a little upper body strength to help balance out the leg strength you’re getting from these other activities. And regardless of what activity you’re doing, I think focusing on activating your core is an important cue to remember that will help prevent injury and keep you using the proper technique. 

Are roller skis really necessary?

Sophie: To be honest, roller skiing was the first thing I stopped doing once I retired. I’ll still get on roller skis when I’m coaching, but I don’t think you need to roller ski if it’s not something you really enjoy. That said, it’s great way to maintain some upper body strength and work on ski technique during the off season.

If you don’t want to roller ski or don’t have access to roller skis, you can always work on upper body strength by using a ski erg machine, or doing strength exercises that focus on your core, lats, and triceps. Pull-ups/assisted pull-ups, push ups, late pull downs, tricep pull downs, and dips are all great examples of upper body exercises. 

Here in Colorado, we can expect to be on snow sometime in early December. When should we make the switch–mental and physical–to preparing for ski season?

Sophie: People are antsy! It’s funny because I’ve noticed that fall is often a great bike season, but people are traveling around to find any inch of snow to do some terrible skiing on. Meanwhile, spring is often an amazing ski season, and people are spending hours in the car to head to the desert to bike. But that’s human nature and we tend to be itching to do the next activity.

I think early season skiing is great way to build up into the season and start retraining those little muscles you haven’t used since the end of last winter, but since retiring, I’ve really enjoyed being more of a fair-weather skier and waiting to really get going until the skiing is good and then trying to enjoy it into the spring if there’s still snow.

That said, I would say whenever you find yourself getting excited to ski, make the switch and start skiing! If you don’t feel ready yet, wait! If you can’t wait to get on snow, go chase it. Listen to what your head and body are telling you and I think that’s the best way to not get burnt out and make the most of your season.

What can we do year-round to improve our ski performance? 

Sophie: Like I mentioned above, as cross-country skiers we are so lucky that there are so many ways to cross-train, so by staying fit and active and doing other activities in the off-season, you’re already improving your ski performance. I think it’s important to work on activities that involve some speed and agility, because having a good feel and feeling comfortable balancing on skis is so much of the foundation. Activities like mountain biking, trail running, agility courses on roller skis (or on snow), taking your Nordic skis down a mini slalom course, soccer, pickleball, and so many more are great for improving your agility. Pushing yourself outside of your comfort zone and making yourself a little uncomfortable, will ultimately raise the level of your baseline comfort and balance on skis. 

As a professional athlete and now as a mom, you have unique insight into shifting gears into this new stage of life. Can you share any wisdom about balancing your fitness and motherhood goals?

Sophie: This is a great question and I’m still not sure I’ve figured it out. I feel really lucky that when I retired from professional sport, I felt very ready. I think I had used up every last drop of competitive energy I had left in me and I was so happy to turn a new page where I could wake up each day and decide what I wanted to do. I didn’t have to worry about going to long or too hard, and I also didn’t have to worry if I wanted to no physical activity for a day—or for a week! I think this helped ease my transition into retirement, but also into motherhood. Running became pretty uncomfortable about halfway through my pregnancy and so the second half I pretty much only hiked and walked with an occasional bike. And that was fine! I gained a new appreciation for going on walks and just spending time outside.

I think sometimes you’re led to believe that after you have your baby you can jump right back into things, and that’s certainly not the case. I took things very easy for at least six or seven weeks after having my daughter and I was really glad I did, because I felt like I was able to pretty comfortable begin doing activities after that because I had given myself time to heal. That said, your body still doesn’t feel that same and I couldn’t just jump back into what I did as a professional athlete or even a retired athlete.

I haven’t set too many fitness goals since retiring and since becoming a mother, but I will say that I’m trying to soak up the joy I feel each time I get to return to an activity that I hadn’t been able to do for awhile. Going for my first trail run since having Lilly made me so happy, and being able to rip around the Nordic trails this winter and go on some backcountry skis filled my cup.

I think being forced to take a little break from some of those things definitely made me realize how much I loved and missed them, and while I’m still not feel particularly competitive, I am excited to get back into the activities I love as my body–and my baby–allow. 

Interested in learning how to skate ski at Sisu Ski Retreat next year? Sign up for our waitlist, here.