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Off season training for decreasing fear of speed and increasing strength

#1
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My apologies if this is already posted somewhere else:

 

Is there any type of off season training I can do that will help me decrease some of my fear of speed.  For next season I want to increase my time in the fall line and go faster.  Is there anything that will help increase my strength? 

 

I work out with some weights, leg presses, bench presses, abduction/adduction, plus the treadmill.  I am going to increase the incline by 0.5 every other week.  (This is all part of my get in shape for ESA 10' and also personal satisfaction).

 

Thanks for any tips in advance

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#2
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Quote:
Originally Posted by Pandita View Post

Is there any type of off season training I can do that will help me decrease some of my fear of speed. 

 

Yes.

 

 

Get a real bike built to handle at speed, it doesn't matter if it's  road or mountain, but hybrids will -not-  do.       Find hills, don't waste your time on railroad-grade trails.      You can do this on inline skates as well.

 

 

About the only thing you can do indoors that will have the stated effect is learn to play hockey.

Now on Mondays.

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#3
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Remember Robin's story about the stunt pilot whose body couldn't stand the g-forces to do a lot of real-time practice and so had to use his powers of visualization to rehearse the appropriate sequence of movements in order to perform them smoothly and accurately in real-time?

 

It could be that visualization could be of similar help to you: If You Can See It...

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#4
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Quote:
Originally Posted by Pandita View Post

My apologies if this is already posted somewhere else:

 

Is there any type of off season training I can do that will help me decrease some of my fear of speed.  For next season I want to increase my time in the fall line and go faster.  Is there anything that will help increase my strength? 

 

I work out with some weights, leg presses, bench presses, abduction/adduction, plus the treadmill.  I am going to increase the incline by 0.5 every other week.  (This is all part of my get in shape for ESA 10' and also personal satisfaction).

 

Thanks for any tips in advance


Mountain bike

 

not a sport better in the summer time and you from Pittsburgh which means you have MANY options to ride at.

 

"Trading the future for the moment, one powder turn at a time"

pbfootnit.blogspot.com/ <<< the start of something good!

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#5
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Quote:
Originally Posted by BushwackerinPA View Post

 


Mountain bike

 

not a sport better in the summer time and you from Pittsburgh which means you have MANY options to ride at.

 


Actually I ski in PA and live in DC so there are also ample trails. 
 

 

Thanks Nolo for that link.  I am going to try it while doing some dryland skiing exercise

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#6
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Hi Pandita--

 

Anything that allows you to frighten yourself with speed (if you choose to) will help accustom you to going faster. As others have said, road biking, mountain biking, inline skating...these are all capable of pressing the "whoa" button. But so is trail running, waterskiing, kayaking or rafting, go-cart racing, and rollercoaster riding. All of these are great cross-training activities, too, which will improve your balance, strength, agility, courage, and/or tactics for skiing. Inline skating involves movements and sensations very similar to good skiing. Mountain bikes--on challenging terrain--produce similar "unexpected" imbalances and challenges to skiing, and certainly will improve strength, reflexes, focus, and aerobic condition as well. In general, if you're comfortable with your speed, push it a little faster! Adopt Dan Egan's motto to "make fast(er) normal"!

 

However, I'm not sure that just scaring yourself with speed is really the best answer. In fact, I don't really think you want to lose--or even decrease--your fear of speed. Fear is what keeps us alive in these sports. Show me a person with absence of fear, and I'll show you a person with presence of stupidity!

 

What you want is to gain confidence in your ability to perform in spite of fear. You want your fears to produce good judgment about what you can and cannot do, and how much risk you're willing to take. Helping make good decisions is the good side of fear. But once you decide to do something, you want to eliminate the negative consequences of fear--the excess tension, negative self-talk, shortness of breath, doubt, worry, and distraction that fear can produce. You want fear to sharpen your wits, not overload them--to quicken your pulse, not stop your breathing.

 

Right? These things come from flirting with fear, pushing your limits a little at a time--and from then looking back and "recalibrating" once you've accomplished what had once frightened you. Remind yourself that "I can do that"--as having done it is irrefutable proof! As you know, it can be an invigorating and seductive experience. There's a lot of satisfaction in looking back up at the steep terrain off Big Sky's Challenger lift and saying, "wow--I skied THAT!"...isn't there?    Just remember to move your confidence peg up the appropriate number of notches, and update your self-image to recognize that you are a person who can, in fact, do that!

 

The real antidote to fear is confidence--and courage. Mark Twain said, "Courage is resistance to fear, mastery of fear - not absence of fear." Confidence comes with practice, focus, mileage, and discipline--which can very much include visualization, as Nolo points out.

 

Hopefully, we'll be able to get Mermer Blakeslee (author of the great book, In the Yikes Zone--a conversation with fear) back sometime as an EpicSki Academy coach. If you can find a copy of her book, grab it! Another classic book that I recommend is Inner Skiing, by Tim Gallwey and Bob Kriegel. Both of these are easy to read, with practical and intriguing advice for dealing with the many fears that can hinder--or help--us as skiers.

 

In the mean time, remember: you made great strides toward conquering and mastering your fear a couple weeks ago in Big Sky. Celebrate that! And look for opportunities--everywhere--to do it again.

 

Best regards,

Bob

                                             EPICSKI ACADEMY — Discover the Expert in You!
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#7
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Quote:
Originally Posted by Bob Barnes View Post

Hi Pandita--

 

 

The real antidote to fear is confidence--and courage. Mark Twain said, "Courage is resistance to fear, mastery of fear - not absence of fear." Confidence comes with practice, focus, mileage, and discipline--which can very much include visualization, as Nolo points out.

 

Hopefully, we'll be able to get Mermer Blakeslee (author of the great book, In the Yikes Zone--a conversation with fear) back sometime as an EpicSki Academy coach. If you can find a copy of her book, grab it! Another classic book that I recommend is Inner Skiing, by Tim Gallwey and Bob Kriegel. Both of these are easy to read, with practical and intriguing advice for dealing with the many fears that can hinder--or help--us as skiers.

 

In the mean time, remember: you made great strides toward conquering and mastering your fear a couple weeks ago in Big Sky. Celebrate that! And look for opportunities--everywhere--to do it again.

 

Best regards,

Bob


I'm glad you posted this Bob.  

I was thinking about this after I read pandita's thread starter and was trying to figure out how to reply with some of my own testimony, but you nailed much of what I believe.

 

Pandita, the idea is to nibble at your fears in a way that pushes the limits of your comfort zone while still being capable of being in control.  Each time you push the envelope a little bit more as your confidence grows.

 

You don't lose your fear of getting burned by jumping into a volcano.  You lose your fear of getting burned by letting the embers warm you.

 

A favourite quote of mine from Maya Angelou:

Root out timidity by daring!

Surviving is essential, thriving is incredible!
EpicSki Academy

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#8
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 Great post Bob, and +1 on In the Yikes Zone.  It is a great book, relevant to many things besides skiing.  Among other things Mermer is an author, not just someone who wrote a book. One of the best I've read (and I have a shelf full of books on skiing.)

We are all the same distance from infinity.
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#9
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Pandita:  I understand your fear of speed while skiing.  I think the speed factor is experience specific. I have been road biking for years. I have no problems flying down a mountain pass at 55-60 mph on my road bike, however, I used to put the brakes on while skiing the moment I felt I was going "too fast".  In my opinion, the key to skiing faster is to put in lots of mileage on skis using offensive movements. 

 

I had a great learning experience with Bob Barnes last year at Aspen.  It can be the skidding and braking movements that make us feel we are going too fast. If you are making offensive movements, you can go faster, feel in control and not realize how fast you are actually going.    It takes committment to making offensive movements - not just skiing faster.  For me, it was most helpful to back off the speed and steepness and slowly ramp up the volume. 

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#10
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Maybe, your are afraid of speed because when you ski fast your equipment does not allow you to stay in control.

 

Being STUPID, I don't recall the last time I had a fear of speed while skiing.  I do remember being afraid while taking a corner on a motorcycle at about 180 kph in the rain while beveling my boots, but I think the fear was more induced by the back tire slipping out as it crossed the yellow-painted centre line under power, than by just speed.  I wasn't the least bit afraid before I had to struggle for control, but when that control wasn't all there I got quite a scare.

 

However I do remember that speeds that were very relaxing and unremarkable on my 208 cm long Kästle Super-G skis felt stupid fast on a pair of Atomic SX10s, last time I checked them out.  

 

My daughter had a similar experience; switching from Head Lightning rental/demos to Volkl Porches cured her of all inhibitions to ski at speeds that she would typically achieve carving on blues and easy blacks (Though she still kept her speed down around hills crowded with other skiers due to her respecting and staying within her limits so as not to not run into anybody).  The Head Lightning skis had her going very slowly indeed, and being reluctant to ski steeper terrain that would induce upper level speeds (say faster than 2/3 the people on the slope).  I spent a lot of time waiting for her. 

 

What are (or were) you skiing on?

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#11
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Bob made a nice post. (in fact so nice the forum software INSIST I quote it when I hit "reply" ;-] ).
 
I second skier31 though. I road bike, I mountain bike. I'm not fast on bikes but by no means slow. Yet when it comes to skiing, I AM SLOW.
 
But in my case, I know the reason for my being slow is I don't have good enough control when going fast. So the fear is actually at the right level. It tells me I'm skiing the right speed, FOR ME. Despite being slower than the majority of epic bears.
 
Though between 2007 and 2009, I noticed (actually noticed by other bears I skied with) I'm skiing faster now. And that's because I have better control now after ESA! I no longer FEEL (nor fear) I'm going quite so fast so I'm not scare as much.

 

The same actually happen to my cycling in years past. I now don't use the brake half as often as I used to. I simply "got used to" the higher speed as my experience improves.  

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#12
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Pandita, I'm going to offer you a little different perspective on the fear issue. 

 

The most important tool in overcoming the fear of speed is developing the skills that let you dump speed quickly and safely at any moment you desire,   Learning how to ski any slope skillfully and gracefully at any speed you desire.  Discovering that you can change speeds at the drop of a hat.  Learning how to maintain perfect balance on any hill, through every turn.  The simple knowledge that you can do all that is confidence inspiring.  Getting there is not as difficult as you may think, and once you arrive your perception of skiing will change for good. 

 

Usually, the fear you're speaking of here is rational.  Most skiers intuitively know when they reach a speed that puts them in the danger zone.  When their speed is greater than their skills.  When their skills are just not up to the task of reacting or correcting with ease.  Pushing even deeper into that danger zone is not the answer to overcoming that fear.  That often just embeds the fear more deeply. 

 

Learning the needed balance and edging skills is the answer you seek.  Discover how to shape a turn properly.  Experience the acceleration that happens through the top of a turn when you do that.  By means of employing a broad set of steering skills learn how to come to enjoy that period of acceleration,,, on any pitched slope.  It's a pretty simple formula that works for even the most timid skiers, and gets them skiing faster than they ever have before, while feeling safer and smiling wider. 

 

This is not something you can do over the summer.  It takes skill building time on snow, using a specific progression.  What you can do over the summer is learn what the program entails, and devise a plan for pursuing it when the snow flies. 

 

 

www.YourSkiCoach.com

 

 

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#13
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Rick, great post.

I wish you could have seen the leap in skill and confidence Pandita took at ESA BigSky.

 

I think she is well on her way to building skills and courage to do what she has her sights on.

 

Go Pandita!!!! 

Surviving is essential, thriving is incredible!
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#14
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Her smile after totally ripping up the Stump Farm the second time down on Thursday was that of a woman who had done it good. I saw no whoa down from you on that run, Pandita.

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#15
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Why do you want to go fast? The faster you're going, the more it's going to hurt when you fall down.

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#16
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Originally Posted by telerod15 View Post

Why do you want to go fast? The faster you're going, the more it's going to hurt when you fall down.

 

This thread is starting to remind me of Redbelt.

 

 

Imagine David Mamet and  Randy Couture digressing on the topic:


DM : ...

Many times they were people with great talent but they were just such a fine instrument.


RC: I kinda liken that to athletes.   See, a ton of talent that athletes put but... they can't go out in competition and overcome that fear of failing and use the gifts and tools they actually have, the physical things they're capable of doing.    Because psychologically they can't get over the hump. of potentially not coming out on top, not being successful.  .


DM:   Well, a lot of people too - I was always astounded to see this - A lot of people too, you put them in front of a camera, they go to pieces.    You know, actors - you put them in front of a camera they fall apart, because, and as you say it's that fear of failure and "Oh my God, the pressure is on".. but .. So, you've gotta be able to do it when the pressure is on or you ain't doing it.     Which is why I say a lot of fighters -- perfect example -- a lot of fighters can become really terrific actors, because it don't count unless the pressure's on.

Now on Mondays.

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#17
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Without putting words into Panditas mouth(post) I think that speed is relative.

She is at a really fun place in her progress where she is picking up speed because her skill level is improving, and even though her skill is ready for the next shift in gears, perhaps her head is not wrapped around it just yet. 

Quote:
Originally Posted by telerod15 View Post

Why do you want to go fast? The faster you're going, the more it's going to hurt when you fall down.


Example:

My sisters think that I ski with (in brandi's words) all balls out, yet when I ski with the likes of Phil, Tog, Rio, ....etc, I'm sucking hind tit.  Speed is relative to the skier level and comfort zone.

Surviving is essential, thriving is incredible!
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#18
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Or, you can just do like I do and ski with really, really nice guys who don't mind waiting for a minute at the bottom of the run.  ;)

 

 

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#19
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Quote:
Originally Posted by Bob Barnes View Post

 ...

What you want is to gain confidence in your ability to perform in spite of fear. You want your fears to produce good judgment about what you can and cannot do, and how much risk you're willing to take. Helping make good decisions is the good side of fear. But once you decide to do something, you want to eliminate the negative consequences of fear--the excess tension, negative self-talk, shortness of breath, doubt, worry, and distraction that fear can produce. You want fear to sharpen your wits, not overload them--to quicken your pulse, not stop your breathing.

 

Right? These things come from flirting with fear, pushing your limits a little at a time--and from then looking back and "recalibrating" once you've accomplished what had once frightened you. Remind yourself that "I can do that"--as having done it is irrefutable proof! As you know, it can be an invigorating and seductive experience. There's a lot of satisfaction in looking back up at the steep terrain off Big Sky's Challenger lift and saying, "wow--I skied THAT!"...isn't there?    Just remember to move your confidence peg up the appropriate number of notches, and update your self-image to recognize that you are a person who can, in fact, do that!

Summer - try rock climbing. The little I've done seemed to be mostly about fear.  Even though you're on belay, you really don't want to fall, it's not 'natural'. I also noticed that rock climbing is probably one of the best motivators for weight loss.  When I had to haul myself up, I start thinking how much easier it would be if I weighed a lot less.

 

Winter - half pipe!  Just going up the wall and down is dealing with fear. It's a much safer environment than some steep trail or chute too. Even skiing on the top of a big half pipe is an odd fear inducing experience since both sides usually are steep drop offs.

(Note Okemo actually outclasses Big Sky in half pipe dept...)


Edited by Tog - 4/17/2009 at 07:42 pm GMT
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#20
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Gosh, thanks everyone... This has given me a lot of perspective.  I will definitely look for thise books  I think some of it is a confidence, and ESA especially the Challnger lift run and the bowl runs and stump farm really showed me what I could ski and what fun it could be.  I am definitely formulating a plan for next ski season and what to do over the summer to prep. 

 

Thanks again to everyone this has been very helpful

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#21
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So I have found copies of both books, thank you Bob for the book suggestions.

 

 I will try and post some review once I read them - I have a big test to become a certified Pediatric Critical Care Registered Nurse that is requiring some review now, I take my test in May... so after I take that test I will have some free reading time that is non nursing related, thankfully, and probably a little more fun.

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#22
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Pandita,

   I have faced fear personally over and over as a skier so I wanted to add my thoughts to this thread.  I think you've been provided very good advice but have to say that what rings true for me based on personal experience more than anything else is Rick's post about gaining skills to know you can handle speed, feel confident that you can cut it when needed.........i.e the biggest confidence builder is skill development combined with time on snow.  I skied much faster than I had before at Cubefest but because I felt so solid (well positoned?), my confidence was high.  I wasn't afraid.  This was a focal point of Cubefest but I have to say that breakthrough came at Cubefest but was the result of work done over a long period of time. (Bumps are another story.)  I ski lots of runs that used to terrify me.  The transistion was not instantaneous at all but over time skills improve for the terrain involved. 

   I think there are lots of things that may peripherally help you but skill building, IMO, is the center point for confidence building.

 

     

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#23
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The Winter 2009 issue of 32 Degrees, the PSIA/AASI professional magazine, has a good article titled, "Fearless: How to Teach Confidence," by Steve Thomas. Unfortunately, you must be a member to access the article, but it contains some quotes that are part of the knowledge pool that might be helpful, particularly considering the sources:

 

H. Jackson Browne:

Don't be afraid to go out on a limb. That's where the fruit is.

 

Abraham Lincoln:

If I had eight hours to chop down a tree, I'd spend the first six sharpening my ax.

 

Helen Keller:

Avoiding danger is no safer in the long run than outright exposure. The fearful are caught as often as the bold.

 

Eleanor Roosevelt:

You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do.

 

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#24
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I like those quotes -- particularly the one by Eleanor Roosevelt. 

 

There's an excellent article in the Premium Article section titled "If You Can See It, You Can Do It" about visualizing in great detail how you would successfully do something you're afraid to do.  The author is someone named Joan Rostad (sorry if spelling wrong)----great article!

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#25
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Quote:
Originally Posted by nolo View Post

Remember Robin's story about the stunt pilot whose body couldn't stand the g-forces to do a lot of real-time practice and so had to use his powers of visualization to rehearse the appropriate sequence of movements in order to perform them smoothly and accurately in real-time?

 

It could be that visualization could be of similar help to you: If You Can See It...

 

 

Quote:
Originally Posted by Ski Spirit View Post

I like those quotes -- particularly the one by Eleanor Roosevelt. 

 

There's an excellent article in the Premium Article section titled "If You Can See It, You Can Do It" about visualizing in great detail how you would successfully do something you're afraid to do.  The author is someone named Joan Rostad (sorry if spelling wrong)----great article!

Great minds, eh?

Surviving is essential, thriving is incredible!
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#26
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Thanks TC -- it could also be short term memory loss/early onset Alzheimers on my part!  Too many head bouncing falls (thank goodness I had my helmet on!!).

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#27
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You have nothing to fear but fear itself. There is alot of truth to this statement. You see I look at fear a little diferently than most people. Fear is nothing more than a thought in your mind which creates doubt in what you are doing or fixing to do in that moment. To overcome this try to stay positive in your thoughts if you talk to any real athelete they are not saying I hope I don't do this, they are saying I hope I do this well enough to meet my standards or I am going to do it again and again until I am satisfied. They never think of failure or fear. Pandita you showed alot of this when you went down that bowl the second time you see you wanted to push yourself to accomplish your goal. Remember stay positive and have the mindset you can do this then just do it.

 

Remember a real athelete doesn't think before they do soemething they just rely on what they have been taught and their instincts just like you did the last time you came down the bowl. 

 

You can always use my philosphy I'll try anything once !!!

 

I don't know alot about Skiing but I have learned a few things about Life and sports you only live once so don't regret it just learn from it!!!!    

 

 

 

Bob Great post very good info and advice!!!          

(Attitude is 10 % of what happens to you and 90 % of how you react to it)

Epic Attendee 

Aspen 09Big Sky 09

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#28
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From Maya Angelou

 

 Want it more than you are afraid of it! 

Surviving is essential, thriving is incredible!
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#29
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All of these are great.  It is really motivating for next year.  Ever since I have come back I have started my prep for next ski season and have kept up with it.  I can't wait to tackle the bowl and that run off of challenger and of course stump farm.

 

 

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#30
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Quote:
Originally Posted by Pandita View Post

All of these are great.  It is really motivating for next year.  Ever since I have come back I have started my prep for next ski season and have kept up with it.  I can't wait to tackle the bowl and that run off of challenger and of course stump farm.

 

 

 

Be careful with that. 

 

 It is easy to keep enthusiasm up for 10-12 weeks but **very** difficult to keep it going for 40-50 weeks.

 

Find something you like to do for its own sake, something that is rewarding in the short-mid term (5 - 10 weeks) or burnout is a real possibility.    Save the willpower for the intensity of the last weeks just before the season.

Now on Mondays.

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