前言：
MADSHUS厂商在2014年6月13日的时候发布了一篇如何预防使用越野滑轮导致的损伤文章。由于部分国内用户无法访问，故全文转载。
原文来源：https://news.madshus.com/2014/06/13/avoiding-roller-ski-injuries/
AVOIDING ROLLER SKI INJURIES
13 JUNE 2014
MADSHUS
CATEGORIES: ALL, MADSHUS NEWS, TRAINING & TECHNIQUE
Taking some precautions when roller skiing goes a long way in preventing injuries. Photo: Inge Scheve
Anyone who roller skis a lot runs the risk of developing overuse injuries. When roller skiing, you tend to pound the poles harder into the surface than you do on snow, which is hard on elbows and shoulders. This is especially true in the fall, when the pavement is colder and harder. However, there are a couple of equipment tricks that can ease the risk.
- Feathering ferrules: In this variety, the coil suspension is located in the roller ski ferrule rather than in the shaft.
- Just ski with softer poles: Racing poles are incredibly stiff, which is great on snow but not very durable when roller skiing on paved surfaces. Buy some cheaper and less stiff training poles for roller skiing. And save your good poles for winter.
And of course, always use a helmet, bright clothes and reflective gear when roller skiing.
Double-pole machines
The dryland season is also a great time to do double-pole simulation on a double-pole machine. There are several varieties on the market, but the SkiErg is probably the most common. The SkiErg works a lot like an indoor rowing machine, but instead of the rowing motion, you do a double-pole motion where you use both arms pulling two parallel ropes.
The double-pole machine represents an efficient and relevant ski imitation training method that delivers both upper-body specific strength and a cardio workout. Plus you don’t need to get out in the cold and dark, but inside where it’s light and cozy. Many of the double-pole machines have computers that let you race against others as well, to keep you motivated.
Long-distance coach and Vasaloppet magazine editor Erik Wickstroem suggest two good workouts to try on the double-pole machine, both about 30 minutes:
- Do a 5-minute warmup with easy resistance. Then do 5000 meters as fast as you can on medium resistance and 5 minutes cool-down.
- Do a 5-minute warmup with easy resistance. Then do five 1000-meter intervals on medium resistance with a 1-minute recovery between each interval. Finish with a 5-minute cool-down.
本页永久链接：http://www.hixcski.com/?p=649&article_title=avoiding-roller-ski-injuries