Nordic skiing is a thrilling and demanding sport, especially when it comes to marathon races. Whether you're a first-time racer or a seasoned competitor, knowing how to properly prepare and equip yourself can make all the difference. At Winthrop Mountain Sports, we understand the importance of providing race-specific advice. Below is your ultimate guide to preparing for a marathon Nordic ski race, including what to eat, wear, and how to train.

What to Eat: Fueling Your Marathon Ski Race

A marathon Nordic ski race requires energy and stamina, and proper fueling can make all the difference. Here’s a breakdown of when and what to eat:

The Night Before:

• Dinner: Focus on a carbohydrate-rich meal, such as pasta, rice, or potatoes. Pair it with lean protein like chicken or fish. Avoid heavy or greasy foods to ensure easy digestion.
• Hydration: Drink plenty of water and consider adding an electrolyte drink to balance minerals.

Race Morning:

• Breakfast: Aim to eat a meal that’s easily digestible and full of carbohydrates. Oatmeal with fruit, yogurt, or a banana with peanut butter are excellent choices. Avoid too much fat or fiber that could upset your stomach during the race.
• Hydrate: Start hydrating early. Drink water or a light electrolyte drink to stay hydrated, but don't overdo it right before the race.

During the Race:

• Energy Gels or Bars: Pack easily accessible energy gels, bars, or snacks that are easy to consume while skiing. Look for options with a good balance of carbs and electrolytes to keep you fueled.
• Hydration: If you're racing in a marathon distance, be sure to hydrate at aid stations. Consider using a hydration pack to avoid stops.

What to Wear: Dressing for the Conditions

Choosing the right clothing based on temperature is key for maintaining comfort and performance during the race. Here's what to wear for varying conditions:

Cold to Mild Temperatures (Below 20°F / -6°C):

• Base Layer: Merino wool or moisture-wicking synthetic materials for insulation without bulk.
• Mid Layer: A thin fleece or wool sweater for extra warmth.
• Outer Layer: A windproof and water-resistant jacket to block cold air and snow.
• Accessories: A thermal hat, neck gaiter, and insulated gloves to protect extremities from the cold.

Mild to Warm Temperatures (Above 20°F / -6°C):

• Base Layer: A moisture-wicking synthetic base layer that can handle sweat.
• Mid Layer: A lightweight fleece or thin down jacket to provide warmth without overheating.
• Outer Layer: A breathable, water-resistant jacket to shield against snow and wind.
• Accessories: A thinner hat or headband and breathable gloves. Ensure you’re prepared to adjust layers as your body temperature rises.

Pro Tip: Layering is essential for managing temperature fluctuations. Always aim to have a layer that you can remove during the race if you begin to overheat.

Waxing Your Skis: Preparing for the Best Glide

Waxing is critical for ensuring your skis glide effortlessly across the snow. Here’s a simple guide to prepping your skis before the race:

Pre-Race Ski Waxing:

• Before Bringing Your Skis to a Shop:
• Clean your skis thoroughly to remove any dirt and old wax. Use a ski scraper and brush to prep the surface.
• Assess snow conditions: Based on the temperature and humidity, choose the appropriate wax. For cold, dry snow, use harder waxes, while for warmer, wetter conditions, opt for softer waxes.

During the Race:

• If conditions change during the race (e.g., temperature rising), you may need to adjust your glide wax for optimal performance.

Pro Tip: Visit Winthrop Mountain Sports for expert ski waxing services to ensure your skis are race-ready, with the proper glide and grip for the expected conditions.

Training: What to Do Leading Up to Race Day

The month leading up to your marathon race is critical for conditioning and preparation. Here's how to structure your training:

1 Month Before the Race:

• Focus on building your aerobic capacity with long, steady-distance training. Include both classic and skate skiing depending on your race style.
• Incorporate interval training to work on speed and endurance.

1 Week Before the Race:

• Taper your training by reducing the intensity and volume. Focus on light, easy skis to keep your muscles fresh without overtraining.
• Rest more and focus on recovery with light stretches and rest days.

Day Before the Race:

• Avoid heavy exercise. Perform a light warm-up ski to keep your body loose.
• Make sure to hydrate and eat properly to fuel your body for race day.

Race Day Warm-Up:

• Perform a light 15-20 minute warm-up ski at a comfortable pace to get your muscles activated.
• Focus on dynamic stretches, especially for your legs, hips, and arms.
• Avoid overexertion – you want to conserve energy for the race.

Additional Race Day Tips:

• Sunglasses/Goggles: Protect your eyes from glare and wind, especially in bright or snowy conditions.
• Sunscreen and Lip Balm: Even on cloudy days, UV rays can cause damage. Protect exposed skin from sunburn.
• First Aid Kit: Always carry a compact kit for minor injuries like blisters or falls.

Conclusion: Ready, Set, Go!

Preparing for a marathon Nordic ski race requires more than just the right equipment. From nutrition and training to race-day strategy and gear, every detail matters. At Winthrop Mountain Sports, we’re committed to supporting your journey with expert advice and gear recommendations. Whether you're gearing up for your first race or fine-tuning your preparation, we’re here to help you glide across the finish line with confidence.

Visit Winthrop Mountain Sports or winthropmountainsports.com to get your gear, advice, and professional waxing services before race day. See you on the trails!