Hi all

How do you stay fit to ski / board? Have you started training yet - or are you super-fit already? Perhaps you don’t train at all.

We didn’t really cover fitness on the old site, so I’ve started this new thread to encourage you all to share your tips. We will be adding short features to the new site shortly - which we then plan to put into their own section.

There are some fantastic new activities out there too - we want to hear if you’ve tried them.

So, this can be anything from other sporting activities you do during the year (I’ve just taken up punching - aka boxercise!). Ways you keep fit as a family etc.

W

staying fit for skiing and snowboarding is certainly an important theme and it is a good idea to make people aware that a certain fitness level is required before going on the slopes, primarily to avoid injuries but also to increase the level of enjoyment.

i am leading groups of back country skiers and snowboarders in the Himalaya and therefore have to work on staying fit continuously. There good fitness level is essential to cope with the challenges of the mountains, the changing snow conditions and the high altitude impact, and also because I have reached an age where neglecting my regular fitness training can have fatal consequences for my body.

My personal training program is actually very simple, it consists of regular walks/hikes between 15 to 30km, some mountain biking and a couple of yoga units per week. As back country skiing is an adventure sports activity that involves a number of risks, especially in the Himalayas and far away from the usual rescue services known to us, it is also important to work on the mental preparation,  first by visualizing potential critical and unexpected situations and second by imagining one’s reaction in case of problems.

i wrote a more comprehensive piece on getting “Fit for the Himalaya” for the participants in my programs and published these later for a wider audience on my blog. http://freeskihimalaya.wordpress.com/2009/10/08/fit-for-the-himalaya/

for the majority of skiers getting fit for the slopes doesn’t need more physical exercising than what should be done regularly anyway to keep our body fit - but it requires a lot of discipline, determination and dedication and foremost the mental strength to leave one’s comfort zones!

I’ve never had to train or keep fit to ski. I am reasonably fit but I have never had a problem

for those interested in the subject here a link to a trailer giving an impression on how lindsay vonn trains to stay number one.

http://www.youtube.com/watch?v=RkIagSiJv7o

I am afraid that I never do any fitness training specific to skiing and I suspect I suffer for it - panting and thigh burning after a long mogul field for instance. It is clear that the muscle groups suffering are the quads and general level of aerobic fitness. The onl;y excercise that I can think to really push these areas is cycling.  And during the winter the one type of excercise I do not do is cycling!

My normal fitness routine consists of:

one or 2 weights session a week.
a swimming lesson once a week
2 sessions on the dry slope a week (a 10 second run is insufficient to develop fitness for a 5 minute ski run)
and the odd trip to the climbing wall

During the summer I slot in a couple of trips to the mountains - climbing, walking, via ferrata ing, (or should that be viaing ferrata?) and mountain biking.

Non of this lot prepares me for skiing, but it does allow me to enjoy life.

John

I run a reasonably quick (37-38 minute) five miles three times a week, and walk the three miles to or from work every day. I’ve also done some thigh strengthening exercises in the past in order to get fit for a skiing holiday.

Having said that, I can barely stand after a day on the slopes - and I’m hardly decrepit (35). How on earth do people manage apres-ski? Only hunger and the need to soak in a hot bath keeps me awake beyond 8pm.

Based on how tired I get running, I’d say that in a normal day of skiing I do the equivalent of a half-marathon (13 miles) at least.

A few years back I asked my gym to set me up with a ski specific programme - tend to stick to this in the 3 months running up to a ski trip and have to say that I don’t get any aches and pains. What I do lack however is the stamina so this year I have just started (in the last week or so) lowering the weights but doing far greater reps (ie from around 30-40 to 100-150) and will be increasing the cardio stuff. Think my legs are string enough but just need to work on my cardio and stamina.

I’ll find out first week in Jan if it works or not.

Now i’m starting to feel very unfit for this season ... too long at the desk

Good info snowguide. Liked the Vonn video too.

I normally do quite a bit of walking or hiking, scrambling up mountains. And it usually leaves me in reasonable shape to haul skis up and down gondola stairs!  And used to swim once a week - need to get back to that ...

I also think circuit training is great fun (I get bored with the gym and don’t keep it up)  - lots of different exercises, a friendly group and a mix of aerobic and strength training.  Trouble is our ex-marine fanatical instructor left, so it has been a bit disappointing recently. Still, punching is a fun alternative - highly recommend a bit of boxercise.

Anyone tried the Wi-fit ski jumping and slalom? Surprisingly , it gave quite a good workout even if you do feel a bit daft going through the motions in your lounge.

You are either fit or unfit. Fit is better! I am a rockclimber but when snowboarding you need to use different muscle groups so use them before you go. What’s best? Try the Wii programs. General fitness and the ski/snowboard stuff. Try cycling for a week or two before you go and get a general level of fitness rather than specific regimens. I’m lucky to live in the Lake District so I use heavy duty mountain walking as a prelude to snowboarding. Just remember that fitness includes good eating and drinking habits. High quality protein, fibre and short burst calorie stuff. See what suits you best by trying it out in your own area. Plus! make sure you can get the requisite calories locally and that’s not beer!

Cheers

Ken

Working in the NHS I have a ready source of advice. Talk to orthopaedic surgeons! On a more serious note, general levels of fitness pertain to all sports. Good aerobic exercise is key and the easiest way is walking. I’m OK in Cumbria but elsewhere - use stairs, escalators etc. Even basic step exercises on the stairs help. Try 50 reps using two steps on the stairs and leading with each leg alternately. try stepping up and down on a chair. Cycle, walk, eat well, hydrate and generally look after yourself. What you will find is that you feel great both physically and mentally and that gives you an edge in your chosen sport.

Cheers

Ken

Oops

Forgot to mention that I have just had a lateral menisectomy. Result of years of football, cricket, rock climbing, snowboarding etc. I’m off to Tremblant in 3 weeks so I’ll let you know how I fared and how my exercise program worked (or didn’t as the case may be)

Ken

Lucky you living in the Lakes - I love heading off into the hills up there (also a keen mountain hiker and use it as my main fitness training too). Just wearing a pair of heavy boots and shouldering a rucksack gives you a good workout whatever level of walker you are. But I have found after years of doing this, I now get a stiff lower back - could be as the day job is at a computer screen! But any one got any good very lower back flexibility exercises?

W

Wendy

Nice easy exercises. bending and touching knees then toes extends the muscle groups needed. I know it’s not recommended but I try going out without a rucksack as this does cause some lower back and shoulder stiffness. A waist belt for food and drink is better. Another exercise is lying on the floor and raising legs and back alternately. This also helps abdo muscles as well as back. Off out in the snow with the dogs on Sunday. All this does is exercise my vocal muscles - stop eating sheep shit, come here, leave that alone, put that tourist down etc.

Cheers

Ken

I run, and lift weights.  Stretching for me on a daily basis though is my greatest trick to stay in shape.

yep, I agree. Mind you lifting weights has cost me 2 steroid injections as part of my training for rock climbing. Running is OK for aerobic fitness but you are quite right about stretching. This is really important and I know when I climb if I haven;t done the requisite stuff. It’s not all about stretching though, it’s about general fitness and lets get this straight. When you are aerobically fit you feel good and consequently perform better at whatever sport you choose. Just get fit you lot!!

have a good one

ken

Agreed, as before. I’ve just returned from the fells carrying weights in the rucksack plus two mad dogs. I feel great but should have stretched before I set off. Trouble is dogs can’t wait for that sort of stuff. Hardest work was kicking steps in frozen snow with dogs sliding on their arses down the fell. Another tip. very hot shower on return to relax taut muscles. Add a couple of beers and a lie down on the settee. Goodnight everybody at 2pm!!

Cheers Ken

PS end of service . Off to Tremblant boarding on Tuesday.