Ski Fitness....

[DefJef]

I am heading out to ski Vail in February (I'm from Boston and have never skied out west). I'm in decent shape, but wanted some advice on what to focus on in the coming months in terms of fitness. What routines do you use for sking/boarding/hiking some of the larger mountains in the west?

Thanks

 

[ChileMass]

DefJef -

Have a great time, first of all. You will probably find that skiing out west is much, much easier becasue the snow is generally more consistent (deeper, dryer, just more of it) and you can many times find spots where not a lot of people have been due to the size of the areas. That said, you can still run into nasty, eastern-type skiing out there as well.

The only time I skied at Alta, I was sooooooo psyched because they had just gotten about 18" of fresh snow the day before, but when we got there it was 55*F and the snow was like cement. After 2 runs, my legs were like jello. They eventually closed the lifts that day because a thunderstorm came through with heavy rain and lightning! In Utah in February! Colorado has had a snow drought the past few years, but I heard they are getting more already this season. If the drought continues, you could actually see boilerplate even at Vail.

My position is that if you can ski in the east, you can ski out west, although some westerners think that's overstating it. If you get a deep powder day, you might want to invest in a lesson from a local pro to get the hang of that, becasue those would be conditions most easterners are not used to.

But - if you need to get your legs in shape, obviously some road work will help, and get log some runs at your local hill back here before you go to sharpen up your technique. In the gym, I like the stairmaster to get the quads in shape and some squats to really work your legs and butt.

Have a great time - !!

 

[JimG.]

I am heading out to ski Vail in February (I'm from Boston and have never skied out west). I'm in decent shape, but wanted some advice on what to focus on in the coming months in terms of fitness. What routines do you use for sking/boarding/hiking some of the larger mountains in the west?

Thanks

You will need to focus on cardiovascular stuff mostly...remember that the base of Vail village is at about 8000', so the atmosphere is much thinner than at sea level in Boston. The most common complaints from first time western skiers is related to oxygen deprivation and the dryness of the air (tiredness, headache, stomach problems, dry throat, coughing) but these will diminish after a day or two as you become acclimated. The better your CV fitness, the sooner you will acclimate. So, my best routine for you would be to plant yourself on a Lifecycle and pedal through a hill program for about an hour a night.

 

[ctenidae]

Speaking of altitude sickness- you guys see the article in (I think) Ski Magazine about Viagra being good for treating altitude sickness? Expands the blood's ability to carry oxygen, on par with Sherpas in the Himalayas, or so.

 

[tree_skier]

You will get alot of different opinions on "what to focus on" for skiing. IMO you need to focus on your core strength. This is rib cage through knees.

My recommendation would be to use a strength based fitness regime focussing on your core. Although not neglecting calfs. Also use a sprint based cardio program. Sitting on an exercise bike/treadmill/stairclimber for an hour does very little for the skier. The top level skiers usually trains like a 400 hurdler as the requirements on the body are very similer.

 

[GadgetRick]

Advice

First, you'll probably find your legs will give out. Try working them over the next few months, not so much for strength, rather, for stamina. If you can walk your legs are certainly strong enough to ski but you may not have the muscle endurance to last as long as you'd like.

You can ride bikes (one of the best exercises for legs) and make sure you crank up the resistance to where it's slightly difficult and just keep pedaling at a steady rate. This will build endurance in your legs and help your cardiovascular as well (a major part of endurance).

You can also do squats. Don't need to go heavy, just do a lot of them. Along these lines you can use something 2-3' tall and jump up onto it and back down. Great exercise for legs and skiing.

As far as altitude sickness is concerned. It is a very real problem. Do not pooh pooh it. The mountains in Colorado are very high, certainly for a guy coming from back East. I always suggest drinking a lot of water anyway but it's doubly important when staying at altitude. They've traced a lot of the causes of altitude sickness to a lack of hydration. Remember to keep drinking while you're skiing, too. You'll be working and losing water from your system without knowing it. Not only is it high out there but it's very dry, which contributes to dehydration. Drink a LOT of water. If you can do a gallon a day it wouldn't hurt. With water, more IS better.

Another thing to consider is the altitude you're sleeping at. If you can sleep at a lower altitude that'll help as welll. If you're staying at 8,000' you may find it tough to sleep until you acclimate. Just not enough O2 for you to breathe.

Another thing drinking a lot of water will do is help keep you from getting a hangover (if you plan to party). I've always drank a LOT of water and kept myself in decent shape and have NEVER had a hangover. It works...

Oh, and while I'm talking about drinking, you'll find you can't drink quite as much alcohol at altitude without getting buzzed/drunk. Keep this in mind if you have to drive. It hits you fast and hard. I can take a lot but, when at altitude, it takes about half of what it would normally take me to get a buzz.

Hope this all helps. Enjoy the trip!

 

[ChileMass]

Altitude sickness is very real, as pointed out. Dehydration is definitely one problem. The other I found is it's hard to sleep well at altitude. And, as Rick said, hangovers at altitude are much worse, so try to go easy on the booze.

Last - CO police look for rental cars, and my brother in law told me after we got pulled over that many rental cars in CO start with the letters ABC or a similar progression, so they're easy for the cops to spot. We got pulled over after dinner one night in Silverthorne, but we had been pretty good that night, and the local police just gave me a warning (I was going slightly over the speed limit).

 

[JimG.]

You will get alot of different opinions on "what to focus on" for skiing. IMO you need to focus on your core strength. This is rib cage through knees.

My recommendation would be to use a strength based fitness regime focussing on your core. Although not neglecting calfs. Also use a sprint based cardio program. Sitting on an exercise bike/treadmill/stairclimber for an hour does very little for the skier. The top level skiers usually trains like a 400 hurdler as the requirements on the body are very similer.

Wish I had time to train like a 400m hurdler! My workouts consist of yardwork like digging holes, raking, lifting stone, etc :lol: :lol: .

I totally agree with you on the core strength issue, and the little time I have to do targeted training goes to a variety of abdominal exercises. I find hiking and biking to be plenty to maintain leg strength, although I must look into buying a skier's edge machine in the near future.

I sure don't consider myself a top level (i.e. world cup) skier, and I sure don't train like one although I wish I had the time to try.

 

[ctenidae]

Just remember- if you're in too good a shape, you won't have any incentive to linger over a beer between runs.

 

[DefJef]

Core excersises sound good, but other than crunches, I'm not too familar with what works well to strengthen the core.

As for cardio, how does 5 days sound....3 days of 30 mins @ 70%Max HR, and 2 days of HIIT (High Intensity Interval Training). That would consist of 20 mins of 2 mins @ 40% HR and 30 secs @ 80% HR, alternating?

Thanks for the tips, any others? :beer:

 

[RISkier]

Do as I say, not as I do cause I'm surely not a speciman. I earned my six-pack abs the old fashioned way :beer: . I have gotten better, however.

First, If you can't do anything else, focus on general cardio stuff. Not for skiing per se, just for general health and well being. Brisk walks or jogging have tons of benefits Minimum of 3 times a week for 30 minutes, 5 times a week is better. I suspect (with no basis other than gut feeling) that things like biking, especially mountain biking, and roller blading are very good because not only do they help general conditioning they improve balance.

With more time, I'd agree with the suggestion to focus on core strength and flexibility. A pilates routine 3-times a week would be terrific. Many would say that exercises done on balance balls (you can find this stuff online, btw) are very good because help to dynamically strengthen the muscles that promote stable balance. I think a routine of pilates 3 times a week and Yoga 3 times a week would be terrific.

Third. If you have more time, now is when I'd start on developing leg strength. Weight machines no doubt have a purpose, but I suspect they tend to isolate muscles too much and in skiing you need strength extending and retracting, you need strong hammstrings as well as strong quads, so I think more balanced/dynamic exercises. Things like lunges and one-leg squats combined with some hamstring curls

Now, you might also add some exercises to challenge balance like a wobble board, etc.

Who has time for all this? I don't. I just got home after about an hour long commute but I'm trying to do better. Remember, doing a little is better than doing nothing. I think some cardio stuff is just very important for general health.

 

[tirolerpeter]

Skiing in the West

Yes, you do have to make an effort to increase cardio fitness. The altitude definitely becomes a factor for us "flatlanders" here in the east. Get a fitness chart, and using your age, calculate your best cardio fitness heartrate. Then, try to do at least 45 minutes at that rate four times a week. I have found that it is difficult to predict who will be affected by altitude just by looking at age and/or body type. I am 58 and barely feel it yet I have seen obviously fit adolescents really suffer shortness of breath and fatigue. Also, if you get into really deep snow (12+ inches) you are going to need to have worked your legs big time unless you want to just sit and drink beer in the lodge and BS. I have done a variety of exercises in the past, but this year I broke down and bought myself a "Skier's Edge" machine (I bought a show demo at discount!) and worked with it in conjuction with weights and a treadmill for three weeks before I got to ski last Monday at Killington. The difference in my "first day" experience was AMAZING. My buddy and I are going to Salt Lake in a week and a half, and I am back on that machine daily! I can't wait to hit Alta, Snowbird, Snowbasin, and Powder Mountain. Do yourself a favor. Get fit. Then, you can really enjoy what the west has to offer.

 

[sledhaulingmedic]

The skier's edge is a great idea, if it's in you budget. Another thing to do is just ski alot and ski hard. (It's way more fun than training!)

Ok, these might not be practical ideas, but here's a few other thoughts:

Core is very important. (Note: My six-pack abs are buried under at least a case). Crunchs, side ups. side leg raises, reverese crunches all are great. Buy "Balance Ball" (about $15) and do every exercise that's it the book that comes with it.

Legs: Squats are great (more reps is better than more weight), one leeeeg squats are great too. Lungs are excellent, also.

Altitude can be a serious issue. Hydration is huge (and alcohol is not not your friend when it comes to hydration), as is general cardio fitness. If altitude has been a problem in the past, consider sleeping at a lower alitude and perhaps getting a 'scrip for Acetazolamide from you PCP for AMS. (Sure, maybe Viagra works better, but even if it does, it's very short acting and It would probably make me lose interest in skiing 8)

 

[tirolerpeter]

Skiing Fitness

Amen to Sledhaul... reps, reps, reps. Think about it. Every run is about repeating certain motions. If you don't, or can't do the training reps then you will be doing a lot of scenery viewing. Now mind you, the views out west are stunning, but! Take a good look at the top, and then nail it till you hit the lift. Then, you can indulge yourself in some Warren Miller type fantasies. Even if you stoke a burn during a run, you will recover more quickly if you have trained, and get more and better quality slope time. As far as booze is concerned, I save the drinking (in moderation) for apres ski. At my age I don't need a social lubricant since I prefer not bantering with drunks, I do enjoy the way it relaxes my muscles though.

 

[sledhaulingmedic]

I thought I might mention this is an example of altitude effects.

Last month, I was in Albuquerque for a week-long training class, involving quite a bit of physical activity. I had taken a similar class last summer, so I knew what to expect. ABQ is at just about 6000'.

I've been using a HR monitor for quite a while, but this was the first time I had it with me any where but close to sea level. At the gym, I found an identical step mill to the one at my gym. Working out at the same speed, my HR was consistently 10-15% higher after 10 minutes.

 

[GadgetRick]

Oh, one other thing to keep in mind...

This is something not many skiers like to talk about until some smart alec like myself brings it up...HAF or, for those who don't know what it is, High Altitude Flatulence. Laugh if you want but it is something which tends to affect most people going to a high altitude.

Ok, I tried to be serious here but I'm laughing too much here. But HAF is something you'll probably experience. Just keep it in mind. It's kinda funny...

 

[Charlie Schuessler]

The last time I went out west we skied Jackson Hole. I didn’t change my normal skiing routines however I did initially find above 8,000' the hardest part to acclimatize too, so we worked up to it and by lunch on day 3, we were peaking.

Skiing with packs, we kept well watered and kept the alcohol to a social minimum. We also hit the local supermarket and stocked up on breakfast, lunch and snack stuff we usually drink and eat... keeping the restaurant meals for dinner.

If you ski regularly and compliment it with an exercise routine, the acclimatization part will just take a couple of days. Just do it…

 

[RISkier]

Re: Oh, one other thing to keep in mind...

This is something not many skiers like to talk about until some smart alec like myself brings it up...HAF or, for those who don't know what it is, High Altitude Flatulence. Laugh if you want but it is something which tends to affect most people going to a high altitude.

Ok, I tried to be serious here but I'm laughing too much here. But HAF is something you'll probably experience. Just keep it in mind. It's kinda funny...

So that's why I always get gas when I summit at Yawgoo.

 

[bigbog]

...Ditto on the usefullness of those BalanceBalls.