Nordic blading
Nordic blading , also known as Nordic inline skating , is an endurance sport . This involves inline skating with modified cross-country poles . Cross-country skiers have been using Nordic blading - in addition to roller skis - for years to bridge the snow-free period, as the physical processes involved correspond to the skating technique in cross-country skiing .
development
Nordic blading, like Nordic walking, comes from Finland. The sport is becoming more and more popular in Germany. In the summer of 2000 , the German Ski Association (DSV) organized the first German ski jumping and Nordic combined championships in Oberstdorf . The championship is still carried out today by mat jumping and Nordic blading. Only inline skates with four wheels, each with a maximum diameter of 80 millimeters, are permitted in all competitions.
In many countries, events with Nordic Blading have now been set up parallel to the inline cups and roller ski competitions.
technology
The Nordic blading techniques are very similar to the skating techniques in freestyle cross-country skiing and, like these, are divided into symmetrical and asymmetrical techniques:
Basic elements / techniques:
Movement techniques:
- Diagonal skating (salamander step, lady's step), symmetrical - skating step with diagonal use of sticks
- Guide arm technique (asymmetrical 2: 1, mountain step ), asymmetrical - two leg prints when using a stick
- One-stroke (1: 1 technique, double dance ), symmetrical - a stick use for each leg print
- Arm swing technique (symmetrical 2: 1, pendulum step) - two leg prints when using a stick
- Three-point technique - "safety style" that duplicates all technical styles
- Permanent thrust - most efficient skating style ("4 quarter time") for advanced skiers
The last two techniques mentioned are only practicable with pneumatic skates ( cross skates ).
equipment
Skates
Inline skates
Soft and speed skates with PU or solid rubber tires are preferred on smooth, paved surfaces, depending on the sporting ambition . There are 3–5 rollers with a diameter of 80–110 mm in a row under the shoe.
Cross skates
On rougher or graveled park, field and forest paths or in easy terrain, skates with 2–3 air-filled rubber tires with a diameter of 125–200 mm are ideal. They are built either as cross-inline skates with 3 wheels under the shoe or as off-road or cross skates with 2 wheels in front of and behind the shoe, the latter design allowing the larger wheel diameters. The boots can be permanently mounted or fixed in a rigid or flexible binding so that the transition to roller skis is smooth. Manufacturers are e.g. B. the companies Skike , Powerslide or SRB.
Due to the length of the rail and the wheels mounted on both ends, the handling of the cross skates differs significantly from that of the inline skates. With increasing wheel spacing, slalom or cornering without changing trains is restricted, when getting stuck in the terrain the rescue step is more difficult, the rail between the wheels is more likely to sit on, but on the other hand a quieter straight line can be achieved. The braking systems currently on the market for cross-skates are not optimal if they only act on one of the four wheels. Two brakes are better; one on each skate. Pneumatic tires offer more comfort and safety, but involve the risk of occasional punctures.
Sticks
The sticks largely correspond to those used in cross-country skiing. A Nordic blading pole , like any other ski pole , basically consists of a tube, a handle, a loop and a tip.
The material used for the actual pipe is aluminum , carbon or a carbon- fiberglass mix. A carbon tube offers the optimal ratio of stiffness , damping and weight. An aluminum stick of the same hardness is usually heavier, but cheaper and significantly less sensitive to stick breakage. Pipes with a high fiberglass content are usually used for inexpensive entry-level models, as they are not suitable for professional applications due to their low hardness.
The handles are available in two material variants: Cheaper sticks are usually equipped with grip shells made of rubber or plastic , while higher quality sticks have cork inlays at this point. Compared to rubber and plastic, cork has the advantage of absorbing sweat better, which means that blisters or open areas on the hands are less frequent and later.
The grip loop, which enables the stick to swing freely, is also used in two fundamentally different versions: The classic loop is usually found on entry-level models, which can be adjusted in width using a clamping mechanism on the grip head. However, loop systems with additional Velcro fasteners are much more pleasant in terms of pole guidance and comfort. Due to their ergonomic shape, these fix the hand much better on the stick and offer more individual adjustment options thanks to the Velcro fastener.
The tips differ from their wintry siblings in two main ways: On the one hand, the plate is dispensed with because its function is not required in snowless terrain. On the other hand, the actual tip material is significantly harder than winter tips. This is necessary so that the stick can hold on to the ground on hard surfaces such as asphalt and concrete . Thus the tip consists of a plastic body with a hard metal tip, which is attached and glued to the lower end of the tube. Tips are also available on the market that are equipped with an additional rubber buffer for damping purposes.
protective gear
Full protective equipment (knee pads, elbow pads, helmet , gloves , sports glasses ) is recommended due to the relatively high speeds and the hard surface.
Training effect
In addition to the leg muscles, Nordic Blading trains the entire upper body including the back and stomach. The muscles are used as follows:
- Foot lifter ( tibialis anterior muscle ): Lifting the skikes, keeping them in a horizontal position
- Calf muscle ( Musculus gastrocnemius ): Involved in stabilizing every leg movement
- Large thigh muscle ( quadriceps femoris muscle ): Chisel out, pump movement of the upper body
- Hip adductors and abductors : Chisel out and pull in the legs during the skating step
- Back extensor : straightening of the back with slight hip flexion
- Large back muscle ( Musculus latissimus dorsi ): Massively challenged with the correct use of poles
- Straight abdominal muscles : Use the poles when the upper body is also pressing down
- large pectoral muscle ( musculus pectoralis major ): pole use, especially in the end phase
- Arm extensor ( Musculus triceps brachii ): in addition to latissimus, the main muscle when using poles
Due to the larger muscle mass used, the heart rate is higher compared to normal inline skating without sticks. By vigorous use of the arm and upper body muscles, the pace can be increased and the effectiveness of the training unit increased. At the same speed, the training is up to 40 percent more effective.
The relatively low rolling resistance of inline skates enables high running speeds and thus training units of at least 45 minutes at medium heart rates (130–160 bpm ), which in turn increases the basic endurance.
Besides the pure endurance concentration can be explained by increase in rolling resistance, the double-deck technology and / or training in mountainous terrain, the strength endurance training. With Nordic cross skates you can also train on heavier rolling natural surfaces.
Another effect of Nordic Blading is the improvement of speed and mobility as well as the coordination skills and dynamic balance. These skills are particularly important for cross-country skiing in winter. Inline skating is very well suited for this, because inline skates are much shorter than skis and so much shorter impulses can be given. The amount of force required, as it occurs in cross-country skiing, can still be trained by increasing the rolling resistance significantly.
Suitable routes
Less frequented, flat, wide, asphalted paths are particularly suitable for Nordic Blading, as the sticks can be moved freely there. Advanced runners can also venture into mountainous terrain. Here one supports progress with intensive arm work. Downhill, waving (a skiing technique ) is fun. Off the beaten track, you can use cross-skates on considerably more routes and are also much more independent of the weather and the seasons.
Training or courses
In Germany, courses and trainer training are offered by the state ski associations, among others:
- DSV nordic aktiv training center. Skiverband Rheinland, accessed on January 17, 2011 .
- DSV nordic aktiv training center. DSV nordic aktiv training center Bavaria (nfc - nordic fitness coaching), accessed on January 17, 2011 .
Web links
- DSV nordic active: Nordic Sports. ( HTML , FLV ) Nordic Blading (with technical films). In: Ski-Online. DSV aktiv-Club der Freunde des Skisport e. V. , Stiftung Sicherheit im Skisport , August 7, 2006, accessed on January 17, 2011 .
Individual evidence
- ↑ Rent-an event. Major events. (No longer available online.) In: Oberstdorf Allgäu. Oberstdorf Tourismus GmbH, archived from the original on October 2, 2013 ; Retrieved September 29, 2013 . Info: The archive link was inserted automatically and has not yet been checked. Please check the original and archive link according to the instructions and then remove this notice.
- ↑ Effective strength and muscle building through Nordic blading. Retrieved July 3, 2017 .
