Just as you need to get your skis tuned or your snowboard bindings checked before hitting the slopes this winter, so too should you be getting your body ready for the challenges it will face on the mountain.
“Conditioning yourself before the ski areas open is a good way to not only reduce initial soreness but also generate motivation,” says David Clair, director of Fitness for Living in Boulder. “You know you have conditioned yourself properly for skiing when you can last a whole day on the slopes and also not be sore for three days afterwards.”
Rocky Riviera, 53, is a Colorado native, computer engineer and runner who trains daily for masters competitions. His legs are strong. Over his many years of skiing, he would ski himself into shape each season, a painful process that often took weeks. Then two years ago, he started taking Fitness for Living boot camps in the fall. The company runs five-week camps that meet three days a week from October through December.
“Boot camp really helped me because of all of the core training that I do not get just from running,” Riviera says. “I was ready to go from the first day, able to ski all day without a break, and since I have a condo in the mountains, I can now ski strong three days in a row.”
The training also strengthened his upper body and arms, which not only helped his skiing and snowshoeing but also improved his running. “With boot camp you pay your dues; then you can really enjoy the sport,” Riviera says.
Proper conditioning not only makes the experience more enjoyable but also reduces the risk of injury. “How often have you heard that someone crashed or was hurt on the last run of the day?” Clair asks.
The overall goals for ski conditioning are not just aerobic conditioning and leg strength. In fact, without core strength, flexibility and balance, the shifting and unpredictable conditions on the snow can be painful for the unprepared. Skiing and snowboarding involve lateral movements that require skill and strength when twisting and shifting your weight, not only in the legs but also with the upper body and back. Further, the ability to do a zillion crunches will not be of much value if you have weak core stability and balance while in a standing position (especially while speeding downhill).
Andy LeRoy, head alpine ski coach for the University of Denver, advises preparing for the slopes through general overall fitness. Because most of us do not enjoy the luxury of a ski coach, LeRoy suggests setting up weight-training circuits to build muscle strength, endurance and cardiovascular capacity. A weight-training circuit for skiing, he says, could include six to 10 exercises that cover all the main parts of the body: legs, chest, shoulders, back, arms and abdominals.
For example:
1. Squats/lunges
2. Hamstring curls
3. Pushups
4. Shoulder press
5. Lat pull-downs or chins
6. Biceps curls
7. Abdominal crunches on a stability ball
8. Back extensions
Start with lighter weights, performing 15 to 20 repetitions of each exercise; move quickly from station to station and do not rest until the circuit is complete. Repeat the circuit two to three times. Increase your difficulty and improve balance by performing exercises while standing on one leg, a Bosu ball or wobble board. Tossing a medicine ball with a partner is good for core strength as well.
“About once a week, incorporate explosive jumping — both up onto a step, as well as side-to-side,” LeRoy suggests. “Our ski team also uses Pilates, cycling classes and plays games like basketball and soccer to improve agility.” LeRoy strongly recommends biking and hiking in the high country to help bodies acclimate to the exertion required at high altitude, especially in the six to eight weeks prior to the slopes’ opening.
Gear up.
Along with getting yourself into shape for the slopes, make sure your equipment is ready for the rigors you’ll put it to this winter.
Do a visual inspection, and feel for scrapes, scratches or gouges on the ski surface; feel the edges to see if they are dull. If so, it is time to have your equipment tuned by a professional, a cost of about $15-$35, depending on the labor involved for repairs. Waxing the skis and snowboards is also important for good equipment operation.
“Waxing skis and snowboards is important to do after every day of skiing if possible, but certainly every third day at the latest,” says Dave Williams, regional manager for Colorado Ski and Golf. “Waxing is what helps you glide and slide from edge to edge, and (it) only lasts for one or two days of skiing.” Colorado Ski and Golf (which also includes Breeze, and Boulder Ski Deals) offers free friction waxing at all locations.
Steve Sheridan, owner of Performance Sports in Vail, advises that boot bindings be checked by a certified technician (using a calibration machine) every year. “You want to be sure that the bindings are clean and functional; they should release properly and be recalibrated for age, weight and skill level every year,” he says. As for skis and boards, Sheridan recommends that a layer of wax be put on the base at the end of the season to protect them while in storage over the summer.
Buyer’s guide.
If you’re in the market for new equipment, consider these recommendations from the National Athletic Trainers Association:
1. Skis. Ski technology has advanced greatly over the years. New guidelines recommend that alpine ski length is correct if it comes up to about midface when it is held out in front of you, but this will vary depending on your height, weight, ability, skiing style, experience and shape of the ski. Consult with a reputable ski shop for information on what is best for you.
2. Boots and bindings. Fit is critical — boots should fit snuggly. Your foot should not move from side-to-side; heels should not lift as you flex forward. Walk around in the boots to be sure you can bend your knees comfortably and shift your weight without causing pain on either side of the foot. Wear insulating socks for warmth and comfort. Bindings should be checked annually to be sure they release properly according to manufacturers specifications.
3. Poles. Pole length — whether for skiing or snowshoeing — is based on a person’s height. The usual method is to turn the pole upside down, grasping the pole under the basket. A pole is the correct height when your forearm is parallel to the ground.
4. Snowshoes. The proper size of a snowshoe is first dependent on weight. Snowshoes that are smaller, lighter, and allow a gait that is close to normal are usually the most comfortable. Footwear should be insulated, water repellant, and fit snugly into the binding. The binding should be easy to secure or release when you’re wearing gloves.
5. Ice skates. Skates should fit snuggly when laced to the top. Proper ankle support is crucial.
6. Snowboards. Snowboards are similar to skis in that they should come up to chin height. Rider height, weight, ability and riding style are also part of the decision process.
7. Headgear. Sport-specific helmets should be worn when skiing or snowboarding (bike or football helmets are inappropriate). The helmet should fit snuggly and not impair vision. Goggles should be used to protect the eyes from the sun, as well as other debris; they should fit over the helmet.
Selected Snow Classes
Fitness for Living’s Fitness Boot Camp: 6, 7:30 and 9 a.m. Monday, Wednesday and Friday; Scott Carpenter Park, Boulder, 303-443-8141, Pura Vida’s Sticks and Boards Conditioning Class: Monday and Thursday from 6 to 7 p.m., or Tuesday and Friday 6-7:15 a.m.; 2955 E. First Ave. 303-321-7872, puravidaclub
Lakeshore Athletic Club- Flatiron Ski/Board Sports Training: 6 p.m. Monday and Wednesday; 300 Summit Blvd.; Broomfield; 303-729-4300YMCA of metropolitan Denver (ongoing seasonal classes)Schlessman Family YMCA: Tuesday 5:45 p.m., 3901 E. Yale Ave.; 720-524-2750
Southwest Family YMCA: Tuesday 6:30 p.m., 5181 W. Kenyon Ave.; 303-761-7530
Littleton Family YMCA: Tuesday and Thursday 6:30 p.m., 11 W. Dry Creek Court; 303-797-9622
Denver Parks and Recreation (Seasonal sports conditioning classes, all are drop-ins with a fee of $3 per class)Washington Park: Monday and Wednesday, 6 p.m., 701 S. Franklin St.; 303-698-4962
20th Street Gym: boot camps, Monday and Wednesday, 11:15 a.m., Monday 5:30 p.m.; Tuesday and Thursday 5:45 p.m., Wednesday 6:30 p.m.; 1011 20th St.;303-295-4430
Linda J. Buch is a certified fitness trainer in Denver; linda@ljbalance.com.
