The Workout Thread

[ccskier]

I installed new hardwood floors this weekend and my hamstrings are killing me. That works.

 

[skiNEwhere]

I routinely go to the gym 5+ days a week. As far as ski exercises go, the only thing I find that will really help me out is clean and press Anyone know an exercise to help minimize the burning you feel in your legs when you first start doing moguls at the beginning of the season? Greg?

 

[Razor]

Good topic since I just got back from the gym. Some background: I'm 60 and retired so not everyone has my kind of time. It's a balance between staying fit and not overdoing things. You have to be careful at my age.

I alternate between lifting and biking in the off season. At the gym M-W-F it's a circuit of two or three upper body exercises then a lower body then repeat. Moving quickly from one set to the next gives a cardio aspect to weight training. I do the circuit twice, going up in weight on the 2nd round. It takes around an hour. 15-20 minutes of stretching ends it.

T-T-S is biking on the road, 15-25 miles, around 1-1 1/2 hours, followed by stretching. When the weather gets cooler, I'll do more mountain biking. Mountain biking on hills is probably the single best all around conditioner for skiing I've found.

Come mid-October I'll add in knee bends with an exercise ball behind me against a wall. With this you can simulate the up and down motion of skiing. Do it with knees together, knees apart, etc. You'll get the same burn in your thighs as you get when skiing moguls.

Many of you young'uns can probably get by with much less than this, but as you get older, you have to do more. The payoff is being able to rip from 9-4 day after day, thus getting the most from your skiing experience.

By the way, my wife, who is several years younger than me, will shortly start working out to her Richard Simmons tapes for 30-60 minutes each night. She keeps up fine on the slopes, which proves that there are many roads to Dublin.

 

[nhski]

I run 4 to 5 miles about 4 to 5 days per week. Seems to keep me in decent shape.

If into lifting weights for the ski season, try lunges while holding weights across your shoulders.

 

[drjeff]

My ski training is currently being GREATLY helped by the 1/2 marathon that I'm training for being held Columbus Day weekend.

Currently running 4 days a week - total of 35-40 miles/week

2 days a week of easy recumbant bike for 30 min + 15 minutes on my Skier's Edge

1 day a week of recovery

 

[jack97]

I routinely go to the gym 5+ days a week. As far as ski exercises go, the only thing I find that will really help me out is clean and press Anyone know an exercise to help minimize the burning you feel in your legs when you first start doing moguls at the beginning of the season? Greg?

Stairmasters.... Back at HS we had a 5 floor gym, our gym teacher would make us run up the stairs and down for about half hour or more pending how we behave. I heard the wrestling coach would make the team go up/down until most would puke and then they would start the real workout.


Getting back to point, I do stairmaster 6 days out of seven for about 30 minutes then I walk the dogs to cool off. It really doesn't replace doing moguls but since I started doing the stairmaster I have lasted all day just doing laps in the bump field or in crud conditions

 

[Sky]

I routinely go to the gym 5+ days a week. As far as ski exercises go, the only thing I find that will really help me out is clean and press Anyone know an exercise to help minimize the burning you feel in your legs when you first start doing moguls at the beginning of the season? Greg?

I'm no mogul-guy...but I bet if you try the exercise I described with the dumbells and bench...you'll be good.

It goes like this. Grab 25 lb dumbells (or more if you're a "real" Marine *smirk*) and stand next to the bench press bench.

Step up with the inside foot. Hop-step to swap feet on the bench (with the formerly "up" foot now on the opposite side of the bench.

Immediately hop-step back to the starting position (although bringing the foot off the bench to the floor is unnecessary).

That's ONE.

Do Five. Quickly.

That's one set.

Do three sets.

Up the weight as you progress.

Also, that jumping exercise I described above works pretty cool...one legged hops for 15 on one leg, then the other (hopping over the sideline of a football field or equivalent, great for balance)...then 15 broad-jumps (pausing in the crouch to control your landings). Do three sets of those. If you're not out of breath when you're done...I...I....I got nuthin. :>

Actually, if you can do that well...try doing it for distance. 10 to 15 yards per "type" of jump.

 

[Sky]

I'm 60 and retired so not everyone has my kind of time. It's a balance between staying fit and not overdoing things. You have to be careful at my age.

I alternate between lifting and biking in the off season. At the gym M-W-F it's a circuit of two or three upper body exercises then a lower body then repeat.

T-T-S is biking on the road, 15-25 miles, around 1-1 1/2 hours, followed by stretching.

Come mid-October I'll add in knee bends with an exercise ball behind me against a wall.

Many of you young'uns can probably get by with much less than this, but as you get older, you have to do more. The payoff is being able to rip from 9-4 day after day, thus getting the most from your skiing experience.

By the way, my wife, who is several years younger than me, will shortly start working out to her Richard Simmons tapes for 30-60 minutes each night.

My new hero. Too true about the "older" thing. I find I need to "stay" in shape vs the stop-start thing I used to do.

Congrats!

 

[JimG.]

Lifecycle on hill program at level 10 for 30 minutes a day.

Upper/lower abs and external oblique routines on 75cm exercise ball, 3 sets of exercises done twice, 20 reps each set. Daily, add free weights for extra burn. I added the weights because at one point I was doing 500 reps a day and not feeling the burn.

Leg routines on progressive resistance machine. Every other workout.

Boat rowing for the upper body (OK, this is really just fishing but the rowing is great exercise).

Mucho stretching daily.

 

[Sky]

Well, my luck ran out today.

Sprained my ankle playing hoops. :<

I've done it enough in my "career" that I know to collapse as soon as I feel it. But this time I was off balance...leaning the wrong way...I couldn't get "off" it fast enough.

The good news is...I didn't "tear" anything. I've ripped it up pretty good in the past, but this is just a relatively minor spain. The other good news is...this will force my hand. Now I'll "have" to hit the weight room for core, legs, and upper body. I'll wait on the jumping stuff, lay off the sprints and stick to the elyptical machine for cardio.

I'll be in great shape (ankle-wise) well before Thanksgiving.

 

[wa-loaf]

I'll be in great shape (ankle-wise) well before Thanksgiving.

Better be. We need your old man points on the ski team.

Seriously, hope you're alright and it gets better soon!

 

[Sky]

HEH! Despite the age AND the handicap associated thereto...I still can't score gold. :<

Hope to resolve that this year though.

Ankle is feeling better already, but the bruising is a bit worse than I had hoped for. Both sides. :<

Still using the RICE approach. Rest, Ice, Compression and Elevation as much as possible. Still pretty swollen.

GAH!

 

[L2RAFO]

HEH! Despite the age AND the handicap associated thereto...I still can't score gold. :<

Hope to resolve that this year though.

Ankle is feeling better already, but the bruising is a bit worse than I had hoped for. Both sides. :<

Still using the RICE approach. Rest, Ice, Compression and Elevation as much as possible. Still pretty swollen.

GAH!

ARNICA!!!

 

[tirolerpeter]

Pre-season workouts

http://forums.alpinezone.com/17311-just-got-skiers-edge.html

Great! Go for it. I have had one for a couple of years. It will make a tremendous difference in your conditioning. Did you purchase the "Slope Simulator?" It is well worth the extra cost. The improvement in your balance and ability to be "centered" on your bindings is incredible! My wife thought it was a waste of money, and then she even started using it to rehab a broken ankle. Like any "work-out" machine, it is only worth the money if you use it.

 

[wa-loaf]

Still using the RICE approach. Rest, Ice, Compression and Elevation as much as possible.

So sitting around and doing nothing? :razz:

 

[Skier75]

I start waking up early for school. Gets me used to those horrible morning drives.

Getting in shape? Well round is already a shape........:wink:

Yep, that's funny, I say that too....unfortunately.

Well between the work we've been doing on the house all summer, we have managed to do some kayaking, swimming, and lately have done some hikes(4,000 ft'ers). I do walk on my breaks at work 2x a day most days for 15 minutes, but I know I'm gonna be in serious trouble if I don't get better at working on my core. I've had a few over working the back area this summer, shoveling dirt and moving stuff so that's one of my weak points. As always my legs aren't in too bad of shape, it's my core that I've always been weak on. Anyone got any good stuff I can do to help the lower back and abs? I'd welcome any suggestions. I know I gotta get back on the ellipitical machine soon. We are planning another hike next weekend though.

 

[L2RAFO]

Great! Go for it. I have had one for a couple of years. It will make a tremendous difference in your conditioning. Did you purchase the "Slope Simulator?" It is well worth the extra cost. The improvement in your balance and ability to be "centered" on your bindings is incredible! My wife thought it was a waste of money, and then she even started using it to rehab a broken ankle. Like any "work-out" machine, it is only worth the money if you use it.

Sorry tp, but I don't own one, I just put that in to let people see the last thread on this subject. Glad you're happy with yours though.

 

[Sky]

So sitting around and doing nothing? :razz:

Errahhhh...well so far, yes. :<

Need to get on the Elyptical and hit the weights.

Work has been nuts...end of fiscal year close-out stuff has had everyone a bit on edge....and @ the desks through lunch. Should ease up now that the larger efforts (and their associated deadlines) are over.

 

[Sky]

So as if spraining my ankle wasn't bad enough, my first "cold" of the season morphed into bronchitis.

I mistook it for the plain old version of the endtimes of a cold...except I kept getting the return of the fever and chills.

So I finally get to see the Dr and get the right meds. Now I'm supposed to "rest". H'ya.

So I promised I'd only do half days. So far I've wokred two 7-hour days...but if you start ealry enough, it "feels" like a half day. :<

Friday is shaping to to be another 6+. I'll rest when I'm dead I guess.

The crappy part is, my lungs are such a mess...I still can't work-out. The ankle is much less swollen, but hoops @ lunch is off the plate through ski season. It'll take forever for those muscles to tighten back up to the point I'll "trust" the ankle.

 

[Grassi21]

I'm a believer!

The rowing machnine is calling and soon, I'll be on it 25 minutes a day, 5 days a week. Works for cardio as well as core and leg muscle strengthening. IMHO there is no better one stop shopping work out than a rowing machine.

I've been hitting the gym in my office complex since August. I have been staring at the rowing machine and thinking of your post. Last week I gave it a shot. I'm now a believer. I do 20 min of abs, 20 min on the recumbent bike, and wrap up with 20 min on the rowing machine. I do this 3 or 4 days a week. I've been doing this sequence for 2 weeks now. Next week I plan to moving up to 25 min on the rowing machine. I paddle a kayak as well so training on the rowing machine makes total sense. Thanks for the tip deadhead.