Ep. 103: What’s So Great About Cross-Country Skiing?(Olympic Special)
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One measure of aerobic fitness is VO2max, which reflects your body’s ability to take oxygen from air and put it in a form that helps you go. We noticed that one ranking of the best-ever VO2max scores featured five cross-country skiers in the top 10 results. So for our Winter Olympic special, host Shaun Francis and his team investigated what’s so great about cross-country skiing. Including two Canadian Winter Olympians, Katherine Stewart-Jones (pictured above) and Emily Nishikawa, as well as McMaster exercise scientist Dr. Mark Tarnopolsky, an enthusiastic cross-country skier himself.
LINKS:
Check out a list of top VO2max scores.
Learn more about Katherine Stewart-Jones’ national cross-country ski stats, read her blog, and check her out on Instagram and Twitter. Watch her CTV interview about prepping for the upcoming Winter Olympics.
Learn more about Emily Nishikawa’s ski stats and visit her on Instagram and Twitter. Read this article from the International Ski Federation, about her retirement in 2020.
Read Dr. Mark Tarnopolsky’s bio, visit him on LinkedIn and check out his biotech company Exerkine.
Want to get a better sense of your VO2max? Medcan’s Annual Health Assessment can provide an estimate.
INSIGHTS:
Unlike most athletes in the Olympics, cross-country skiers compete in a range of events, “from the sprint to the 30 km, and everything in between,” says Canadian cross-country skier Emily Nishikawa, who competed in all six cross-country ski events in the PyeongChang 2018 Games. That’s comparatively unique in sport—envision Usain Bolt running the marathon, or Haile Gebrselassie running a sprint. Coaches determine each event’s lineup based on athletes’ strengths, health and mindsets. “Not everyone does everything, but I’m hoping to do most of it,” says cross-country skier Katherine Stewart-Jones, who is representing Canada in Beijing this year. [4:45]
What exactly is VO2max? As we breathe in air, oxygen is pumped through our bloodstream and into our working muscles. “[VO2max] reflects the maximal ability of your body to both deliver and extract oxygen,” says Dr. Tarnopolsky. The higher your VO2max score, “the better off you are from a lifespan/healthspan perspective.” Why do we think this is worth mentioning? Five of the ten highest VO2max scores ever recorded were scored by career cross country skiers. [10:42]
So what’s so great about cross-country skiing? One distinctive thing about it is that it taxes the body’s aerobic system without straining the joints with jarring impacts. “A lot of people start running, and they end up getting knee or ankle problems,” says Dr. Tarnopolsky. “With cross country skiing, it’s very smooth and easy on the joints.” [15:23]
Another benefit? The activity works virtually the entire body, far more than running or cycling. “Cross-country skiing engages the shoulders, the back of the arms, the legs and the core,” says Dr. Tarnopolsky. Pushing yourself up a hill and accelerating into a sprint provides strength-building benefits, and the constant movement of your limbs provides a great cardio workout. [16:01]