Preparing for Ski Season: Tips to Get in Peak Condition for the season ahead…
Just another KirkwoodMtn ColdSmokePow day…
As we near the end of summer and the lift mechanics finalize their prep at KirkwoodMtn in anticipation of our return, it's time to gear up for the ski season. Whether you're aiming to carve out epic turns at Kirkwood Mountain or dominate the backcountry, the key is preparation. Are your legs ready to endure long days on the mountain? Here's how to get yourself into top ski shape.
Why Training Matters
Being physically prepared is essential for a successful ski season. Not only does it enhance your enjoyment and endurance, but it also reduces the risk of injury. There’s nothing like the confidence of knowing your legs will hold up from the first chair to the last. Training allows you to fully enjoy those powder days without the worry of fatigue or injury.
"Muscle and joint injuries often occur when they exceed their trained range," explains KSEF coach JB. While some injuries are unavoidable, proper training can make you a stronger and more adaptable skier.
When to Start Training
The best time to start training is now. "Begin where you are," advises JB. Whether you can manage a 30-minute jog or a quick strength session, it's all beneficial. The body needs time to adapt to the demands of skiing, so cramming training right before the season won't cut it.
Key Components of Ski Training
Strength Training
Strength is crucial for skiing, particularly focusing on the legs and core. However, it's not just about squats. While squats are helpful, they don't mimic the dynamic movements of skiing. Stability exercises are vital for handling unexpected terrain and maintaining balance.
Core exercises to consider:
Front planks
Hanging knee raises (kayakers)
Bicycles
These exercises target deep abdominal muscles that support you through turns. Build up to holding each exercise for 60-90 seconds and consider adding weights as you progress.
For leg strength, incorporate stability exercises:
Single-leg deadlifts
Forward T
Star/compass touch
Balancing exercises enhance neuromuscular connectivity, teaching your muscles to respond effectively. I've found leg blasters invaluable for my ski training, focusing on eccentric muscle movements.
A leg blaster consists of:
20 squats
10 alternating forward lunges on each leg (20 total)
20 jump lunges
10 jump squats
Cardio Fitness
Aerobic fitness helps you ski longer with less fatigue. It enhances your body's ability to utilize fat as fuel, which is more efficient than burning carbohydrates. Whether you're doing laps at the resort or tackling a backcountry tour, a strong cardio base is essential.
Low-intensity, long-duration activities like hiking or slow runs are ideal. For more challenging workouts, gradually increase intensity and add weight.
Flexibility
A flexible muscle is a strong muscle. Ensuring your muscles can move through a full range of motion is vital. Incorporate a daily flexibility routine to maintain joint mobility from head to toe.
Sample Weekly Ski Training Schedule
Monday: Mobility workout, leg blasters, leg stability
Tuesday: Cardio (30-60 min hike or jog), core exercises
Wednesday: Mobility workout, leg blasters, leg stability
Thursday: Cardio (30-60 min jog, bike, or hike), core exercises
Friday: Mobility workout, leg blasters, leg stability
Saturday: Adventure day or rest
Sunday: Light cardio and core exercises
Embrace the Routine
Jim, our Executive Director, reminds us, "You get good at what you do." Specificity is crucial—train balance and strength separately to build a solid foundation before combining them. Consistency is key, so prioritize 20-30 minutes of daily exercise. As you progress, you'll naturally want to increase duration and intensity, entering a positive cycle that boosts your fitness.
For the athletes and members of the Kirkwood Ski Education Foundation (KSEF), now is the time to start training for an incredible winter season. Let's make the most of every moment on the mountain and have a successful racing season ahead for winter 2024/25 at KirkwoodMtn.
Stay safe, train hard, and Stay Thirsty for POW - RS#69 Coop