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Bump. Any other reviews?
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Everything the Instructors Never Told You About Mogul Skiing
- Thread starter JimG.
- Start date
dipiro
New member
Hello Alpine-Zoners,
I just posted a mogul-skier summer fitness piece on my blog ( www.mogulskiing.blogspot.com ), and thought I'd post it here, too, to get your thoughts. Hope everyone's having a great summer! Here's the piece:
Bump Skier Fitness: Get Light for the Moguls
Chances are, the single best thing you can do for your mogul skiing this summer, fitness-wise, is to lose extra weight, to get light for the moguls.
A lot of skiers spend a lot of time thinking and talking about skiing-specific exercises, the latest conditioning techniques of world-class skiers, the newest gym gadgets or machines that are supposed to condition skiing muscles, and so forth. For skiers who are already in world-class shape, these things might provide a conditioning edge. For most recreational skiers, though, this stuff is just a silly distraction.
The average recreational skier carries extra weight. (I know I’ve carried extra pounds, at various times!) How many pounds could you stand to lose this summer? Ten? Twenty? Thirty?
Think about how this extra weight affects your skiing. If you said “ten pounds,” pick up a ten pound dumbbell and imagine skiing around all day with that much weight in a backpack. Are you 20 pounds overweight? Imagine carrying around two dumbbells then. It's a lot of weight to carry, isn't it?
Now imagine carrying, supporting, that much extra weight, with your legs, with your knees, through every mogul absorption, for a full day of skiing. The results? Greater fatigue; more wear on your knees, hips and back; slower reaction times; and a greater chance of injury.
If you’re carrying extra weight, don’t waste time worrying about World Cup workouts or new gym toys. Set a simple, straightforward conditioning goal for yourself this summer: lose the extra pounds, however you can do it. Get light for the bumps! You’ll ski better, and your body will thank you this winter with fewer aches and pains at the end of each ski day.
I just posted a mogul-skier summer fitness piece on my blog ( www.mogulskiing.blogspot.com ), and thought I'd post it here, too, to get your thoughts. Hope everyone's having a great summer! Here's the piece:
Bump Skier Fitness: Get Light for the Moguls
Chances are, the single best thing you can do for your mogul skiing this summer, fitness-wise, is to lose extra weight, to get light for the moguls.
A lot of skiers spend a lot of time thinking and talking about skiing-specific exercises, the latest conditioning techniques of world-class skiers, the newest gym gadgets or machines that are supposed to condition skiing muscles, and so forth. For skiers who are already in world-class shape, these things might provide a conditioning edge. For most recreational skiers, though, this stuff is just a silly distraction.
The average recreational skier carries extra weight. (I know I’ve carried extra pounds, at various times!) How many pounds could you stand to lose this summer? Ten? Twenty? Thirty?
Think about how this extra weight affects your skiing. If you said “ten pounds,” pick up a ten pound dumbbell and imagine skiing around all day with that much weight in a backpack. Are you 20 pounds overweight? Imagine carrying around two dumbbells then. It's a lot of weight to carry, isn't it?
Now imagine carrying, supporting, that much extra weight, with your legs, with your knees, through every mogul absorption, for a full day of skiing. The results? Greater fatigue; more wear on your knees, hips and back; slower reaction times; and a greater chance of injury.
If you’re carrying extra weight, don’t waste time worrying about World Cup workouts or new gym toys. Set a simple, straightforward conditioning goal for yourself this summer: lose the extra pounds, however you can do it. Get light for the bumps! You’ll ski better, and your body will thank you this winter with fewer aches and pains at the end of each ski day.
highpeaksdrifter
New member
dipiro said:
My thought is it's great advice. Keep it simple man.
Marc
New member
Balls, I really wish it was winter.
riverc0il
New member
good advice, it is really a good overall advice for any sport or physical recreation and any aspect of skiing, bumps or not. eatting right and daily exercise certainly help any activity in which you place physical demands on your body. cheers for the reminder that ski season really doesn't have an off season, there are just times when there is no snow on the ground and other activities can be pursued to keep fit for when the snow flies.
i have generally maintained that a daily running program is the best way to take off the extra pounds. that doesn't mean i currently follow such a program :roll: also, it helps to position your means around your work out so that your meal takes place when you are least hungry. for me, that means eat after running which also puts energy back into the body. i generally eat a lot less after a work out, and i generally eat better because you don't want to ruin your efforts by tanking up on junk food. it really has to be a systematic lifestyle approach, you can't just get by lifting weights two or three times a week.
now, i should take my own advice. it has been three years since i had a daily running program! and it snows... oops, i mean shows. :lol:
i have generally maintained that a daily running program is the best way to take off the extra pounds. that doesn't mean i currently follow such a program :roll: also, it helps to position your means around your work out so that your meal takes place when you are least hungry. for me, that means eat after running which also puts energy back into the body. i generally eat a lot less after a work out, and i generally eat better because you don't want to ruin your efforts by tanking up on junk food. it really has to be a systematic lifestyle approach, you can't just get by lifting weights two or three times a week.
now, i should take my own advice. it has been three years since i had a daily running program! and it snows... oops, i mean shows. :lol:
jack97
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Definitely agree, I use short term goals in my fitness program. In the bigger picture, it motivates me since it helps me in the bumps and overall skiing. I use a stepper because it works my quads and burns off the fat. The key point for me was to set realizable goals to prevent fatigue and get myself to the point where I need to do my daily fitness routine, otherwise I feel lousy.
I lost 20 lbs over a period of 2-3 years; I’ve been steady at my weight for 2 years. Now, I can last longer on mountain. I don’t feel as sluggish in the bumps and ungroom terrain.
I lost 20 lbs over a period of 2-3 years; I’ve been steady at my weight for 2 years. Now, I can last longer on mountain. I don’t feel as sluggish in the bumps and ungroom terrain.
Excellent! I'm already well on the way with that fitness plan. I've lost 30 pounds since the end of ski season already and I'll loose even more before ski season starts again. 
I've also been doing quite a bit of MTBing to help with my overall condition.
I can't wait to give the bumps a shot again this winter.
I've also been doing quite a bit of MTBing to help with my overall condition.
I can't wait to give the bumps a shot again this winter.
SkiDork
New member
Brilliant!
Congrats Brian!!! You should see a huge difference in your stamina alone.bvibert said:Excellent! I'm already well on the way with that fitness plan. I've lost 30 pounds since the end of ski season already and I'll loose even more before ski season starts again.
I've also been doing quite a bit of MTBing to help with my overall condition.
I can't wait to give the bumps a shot again this winter.
AHM
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Think about this
There are really no skis that work better in bumps than anything else. It is the skier. Don't buy skis for a specific type of skiing unless you really primarily do that type. I ski a rossi XXX as my primary ski (185). I ski this ski everywhere. It is a great bump ski, woods ski, groomer ski, western ski. This is my primary eastern ski (I ski the east 30 days a season). So don't get caught up in the ski
Next, to develop bump technique start in the spring. It is soft, your legs should be in shape and the bumps will not throw you like Jan/Feb bumps do to skiers not used to bump skiing (or not proficient).
I have not read Dan's book, but some of the basic things talked about are key. Be in good shape, start on flat bumpers, work on the groomers.
For groomer work, you should be able to ski the groomer with varying radius turns at a drop of a hat. You should be able to move in between GS and SL turns, as well as intermediate radius turns all in the same groomer. Learn to work the turns and the rhythm to really understand how the ski works and to build leg strength. You should ski the groomers non-stop, this will build the leg strength necessary to bump ski.
For early season work outs, the cycling should be doing the job. I ride 70 - 80 days a season, off road and that works just fine, along with weight training in the gym (~ 1.5 days/week year round average) and a bunch of fall/early winter hiking. Knock back the verts hiking early season. I try for 3000 verts once a week once Aug/Sept/Oct/Nov hike. SOunds like a lot but it isn't, and that is an average. Also, add some two-a-days. Go MTB for about 3 hours, then hike the ski area for the end of the day........then go to the pub as you deserve it.
Now for a couple mogul hints. The sport is all in the hands, keep the hands up and the skis will be under control because you will be centered and not back. Back is the kiss of death, but when it happens, simply punch both hands forward hard, this will bring you back to properly weight the skis and keeping pressure on the boot tongues. Boot tongue pressure is key, always feel the shins. Torso facing down the hill at all times, shoulders square to the run.
Next, don't keep the boots too tight on the upper cuff. I actually do not use the upper buckle and simply control stiffness and resistance via the power strap. This approach has helped a bunch. One such "client" regularly finishes in the top 10 in Western US extreme comps, so careful how stiff you make the upper cuff. The lower must fit tight and there should be zero slop. The idea here is that when the foot/ankle move the ski moves. Too much upper cuff and the ski begins to react a bit too fast for most and moves when the lower leg moves and not the foot.
Look way down the hill, the bumps you are in should have been thought about a half dozen turns back or so. Also, visuallize the line from the start. Do not get totally extended (straight up), stay compact and more or less in the cat position so you are ready to react.
Once you start to get it, start going a whole lot faster. Speed is very helpful and will let you start nicking the tops and staying out of the icy troughs. Begin to view the bumps by looking at the front sides and shooting to hit the inner front side between bumps, about 3/4 of the way up the bump. Just let the ski deflect off the bump and suck up the knees virtually to the chest to deal with any shock. Change position in the air, after deflecting off the bump. Also, keep the poles somewhat short.
Finally, since you appear to be in solid shape, I wonder about the core. Do a ton of core exercises, you should be able to hang from a bar and crank thru 20 - 40 leg lifts (legs straight out like an L seat). Good skiers have strong cores, work the core. AHM--I stacked wood all yesterday afternoon (after 90 min on the MTB)...........winter can't be far away.-
Marc said:
There are really no skis that work better in bumps than anything else. It is the skier. Don't buy skis for a specific type of skiing unless you really primarily do that type. I ski a rossi XXX as my primary ski (185). I ski this ski everywhere. It is a great bump ski, woods ski, groomer ski, western ski. This is my primary eastern ski (I ski the east 30 days a season). So don't get caught up in the ski
Next, to develop bump technique start in the spring. It is soft, your legs should be in shape and the bumps will not throw you like Jan/Feb bumps do to skiers not used to bump skiing (or not proficient).
I have not read Dan's book, but some of the basic things talked about are key. Be in good shape, start on flat bumpers, work on the groomers.
For groomer work, you should be able to ski the groomer with varying radius turns at a drop of a hat. You should be able to move in between GS and SL turns, as well as intermediate radius turns all in the same groomer. Learn to work the turns and the rhythm to really understand how the ski works and to build leg strength. You should ski the groomers non-stop, this will build the leg strength necessary to bump ski.
For early season work outs, the cycling should be doing the job. I ride 70 - 80 days a season, off road and that works just fine, along with weight training in the gym (~ 1.5 days/week year round average) and a bunch of fall/early winter hiking. Knock back the verts hiking early season. I try for 3000 verts once a week once Aug/Sept/Oct/Nov hike. SOunds like a lot but it isn't, and that is an average. Also, add some two-a-days. Go MTB for about 3 hours, then hike the ski area for the end of the day........then go to the pub as you deserve it.
Now for a couple mogul hints. The sport is all in the hands, keep the hands up and the skis will be under control because you will be centered and not back. Back is the kiss of death, but when it happens, simply punch both hands forward hard, this will bring you back to properly weight the skis and keeping pressure on the boot tongues. Boot tongue pressure is key, always feel the shins. Torso facing down the hill at all times, shoulders square to the run.
Next, don't keep the boots too tight on the upper cuff. I actually do not use the upper buckle and simply control stiffness and resistance via the power strap. This approach has helped a bunch. One such "client" regularly finishes in the top 10 in Western US extreme comps, so careful how stiff you make the upper cuff. The lower must fit tight and there should be zero slop. The idea here is that when the foot/ankle move the ski moves. Too much upper cuff and the ski begins to react a bit too fast for most and moves when the lower leg moves and not the foot.
Look way down the hill, the bumps you are in should have been thought about a half dozen turns back or so. Also, visuallize the line from the start. Do not get totally extended (straight up), stay compact and more or less in the cat position so you are ready to react.
Once you start to get it, start going a whole lot faster. Speed is very helpful and will let you start nicking the tops and staying out of the icy troughs. Begin to view the bumps by looking at the front sides and shooting to hit the inner front side between bumps, about 3/4 of the way up the bump. Just let the ski deflect off the bump and suck up the knees virtually to the chest to deal with any shock. Change position in the air, after deflecting off the bump. Also, keep the poles somewhat short.
Finally, since you appear to be in solid shape, I wonder about the core. Do a ton of core exercises, you should be able to hang from a bar and crank thru 20 - 40 leg lifts (legs straight out like an L seat). Good skiers have strong cores, work the core. AHM--I stacked wood all yesterday afternoon (after 90 min on the MTB)...........winter can't be far away.-
Thanks! I'm really looking foward to skiing this season with less excess 'baggage'.ALLSKIING said:
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That's great, B! See you out on Nor'easter then this season!bvibert said:Excellent! I'm already well on the way with that fitness plan. I've lost 30 pounds since the end of ski season already and I'll loose even more before ski season starts again.
I've also been doing quite a bit of MTBing to help with my overall condition.
I can't wait to give the bumps a shot again this winter.
I'm very lucky to have a metabolism where I really have to work to gain weight, not lose it.
OK, how does Dan know I gain about 10-15 pounds every Spring after skiing ends?
I take May/June "off" from conditioning and make due with heavy yardwork to stay in shape. Starting in July, I begin to think about ski conditioning. I've lost 5 lbs since July 1.
I'll be back down to 185-190 lbs by the end of September.
Somebody mentioned a strong core as the key to good skiing...that's right on. I do 500 crunches of various types every day starting July 1 in addition to biking, hiking, stretching, and selected weight routines.
I take May/June "off" from conditioning and make due with heavy yardwork to stay in shape. Starting in July, I begin to think about ski conditioning. I've lost 5 lbs since July 1.
I'll be back down to 185-190 lbs by the end of September.
Somebody mentioned a strong core as the key to good skiing...that's right on. I do 500 crunches of various types every day starting July 1 in addition to biking, hiking, stretching, and selected weight routines.
AHM said:
You should...good stuff. The bumper's bible.
jack97
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JimG. said:
500 :-o
I believe in core excercises also but 500, what type of crunches do you do?
jack97 said:
I use a 75cm exercise ball and do quite a variety:
100 with the ball in the small of my back, hands on my neck.
100 with the ball between my shoulder blades.
100 with my left side on the ball, work the right side obliques.
100 with my right side on the ball, work the left obliques.
100 with my back on the floor, legs up on the ball near my calf muscles.
I start with 50 of each, move up to 75 of each after a month, then go to 100 of each in early September.
I just re-read my original post and realize I wrote I start with 100 of each in July...in my dreams!
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Great to hear Dan's book is doing so well:
http://news.alpinezone.com/9918/
I hope that we've in some small way helped contribute to its success.
http://news.alpinezone.com/9918/
I hope that we've in some small way helped contribute to its success.
andyzee
New member
That's great, Dan is one hell of a bump skier and an even better person, I wish him the best. Any idea of how many copies have been sold?
I need to find my copy for a refresher before the season starts...
Marc
New member
I like big bumps and ah can not lie- you other bumpers can't deny
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