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Winter Workouts - Maintaining the Flow

post #1 of 14
Thread Starter 

We have had threads on workouts almost all year that have been very interesting.  Skiing has started or will be starting soon for many of us, so it is probably time for a change of focus from preparation to maintenance and enhancement.  The topic of this thread is....


What type of exercise do you do during the ski season to maintain and enhance fitness in addition to skiing?

post #2 of 14

Since I'm a weekend warrior, my Monday workout usually involves stretching, foam rolling to repair the damage from the weekend before. Tuesday and Thursday are weight training. I take Wednesday and Friday off or just light runs (2-3 miles) to maintain my cardio.

post #3 of 14

I will continue to lift weights 3 days a week but be sure to keep heavy leg work on days I don't plan to ski.  I also will incorporate movements that will help on the slopes.  Here is a video of an exercise I plan to try called the mogul jump.  Looks like it should translate well.

post #4 of 14
2 fold: cover the gap w some quality VO2 work outs & plenty of easy spin flush the system post ski stuff.
post #5 of 14

It's necessary to classify what a given day on snow is, in terms of output and energy systems used.  This for most people can be similar to the "perceived exertion" scale, in that you don't need precise data so much as an honest assessment of what you did.  That day on snow then fits within your overall workout plan, assuming you have one.


A day of sidecountry, e.g., could be similar to 3 hours or so of rolly XC MTB.  A day teaching can be similar to a mellow hike or bike where your pulse may or may not ever get real high. 


Weekend warriors have somewhat different needs in that they generally are lacking a good aerobic base and also have technique issues that lead to distorted muscle exertion and soreness.  A weekend on the slopes can already be the high exertion part of their week.  The best thing for them will often be two or three sessions of low-intensity running or biking, but it's tough for many people to work this in.

post #6 of 14
Originally Posted by CTKook View Post

...The best thing for them will often be two or three sessions of low-intensity running or biking, but it's tough for many people to work this in.

I should have added "ideally with a movement component that has some carryover to the slopes, i.e. trail running over a varied surface (which can be steps and curbs in addition to stones and hills and tree trunks) or MTB on something other than a fire road."  This will address some of the balance and "core" issues that many have as well.  Flexibility won't get addressed by this, of course, and for some may still be a remaining need if they have time.  Too late for me to use edit versus a new post...

post #7 of 14
Skipped skiing this past weekend, just not set up enough yet.
Today: am spin session, 10 of core thumping work & kettlebells.
post #8 of 14

As noted above, it really depends on how much and what type of skiing you do. If you are on snow 5-7 days per week, your in-season needs will be different from someone who is only skiing on the weekend. 


For the heavy skier, I think a low dose mobility and strength program is ideal for in-season. Could be 2-3 sessions per week, each about 45 minutes long, with 1/3 to 1/2 that time spent on rolling, corrective exercise and warmup type exercise. Note that just because an exercise is "corrective" or for warm up, does not mean it won't be challenging and demanding. After that, I aim for the same type of balanced full body strengthening exercise as I do in the off-season, but just less of it. It might be 2 sets for 6 reps of 6 exercises. Reps are low enough that we're building strength (or replacing depending on the situation), and the weight should be heavy enough that it's a challenge. But only 2 sets means we're not getting to physical or central nervous system (CNS) fatigue. 


For the weekend warrior type, I'd still suggest 2-3 workouts per week, but up the duration and intensity, and make sure there's some conditioning in there somewhere.



post #9 of 14
Today's hill run as tracked via Garmin / twitter:

@AlpineAthlete: Hill run by AlpineAthlete at Garmin Connect - Details
post #10 of 14
Originally Posted by canadianskier View Post



What type of exercise do you do during the ski season to maintain and enhance fitness[emph added]  in addition to skiing?

One other thing that ski season does is suck a lot of time -- time on slopes, for most people transit time, even sleep for the weekenders. 


For some competing activities, it gets tough to maintain sport-specific fitness for them, at all.  One option is to just not worry about it, and have a 6 week or so transition in the spring.  Another is to try to get at least some type of relevant workout in consistently.  For me, surfing is a good example.  The type of paddling you do for surfing is pretty sport-specific, different from what gets worked on the slopes, and to avoid being a really sad case whenever I do get to the ocean, I have to figure some way to get 2-3 sessions in a pool each week, and then pay attention to upping volume before a trip. 


So, part of dealing with the season can be sorting what other activities you really do want to stay fit for, and budgeting time accordingly. 

post #11 of 14
I could really appreciate all the off season core work & ongoing while riding the slaloms today!
post #12 of 14

Who is still going after it?
Hardcore vs. Hard Core?!
post #13 of 14

I'm now transitioning from surf, to skate and MTB, as off-snow emphases for the near term, though I'll still do some weekly pool time because muscles are very vindictive if you don't call and talk from time to time.


In terms of specificity, mtb and shortboard surfing are pretty good complements to on-snow ski and ride imo, and skating is in some ways, and is not in others.   Balance for skating is different enough that while it is good crosstraining, it imo is in a different couple categories (shortboard skating, longboard, and pump-focused skating I'd really put in three categories, in fact). 


I will also be getting in a couple trampoline sessions over the next couple weeks, and it will be interesting to see how much I've lost.  The crossover in terms of air awareness from the summer tramp work along with some cliff jumping and diving has actually been good, if at a low level.


To add to the clutter, I am breaking in a new dog.  What that really means is that a portion of my aerobic base is done with the dog one way or the other, wether jogging, on the bike, steep hikes, or the dog towing me on a skateboard.  I'd be doing most of this anyway, but probably have been a bit more aerobic even than my norm because of the dog variable. 


The clutter is not optimal in terms of fitness, but keeps it fun for my short attention span.

post #14 of 14

Well, found out I likely will be in CA again and able to log some surf time, so it is a good thing I didn't stay out of the pool.  Hope to drop five-ish pounds between now and then, for surfing the difference can actually be noticeable.  For whatever reason, it seems to be less noticeable in powder on snow.

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