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Preseason training and the role of resistance training

post #1 of 13
Thread Starter 
I am of the age group (45+) where skiing at the "8" level or higher would be impossible at higher altitudes without off-season preparation. I am weight lifting at the YMCA and cross training with other activities.

I plan on skiing the Italian Alps and Utah this year. I live in Chicago and need to be in top condition or I will be limited in my alpine activities. I am combining weight training with other activities since weight training is the most efficient way to rebuild muscle mass. I will start using the book “The Ultimate Guide for Weight Training for Skiing” by Robert G. Price at Sportsworkout.

I am also following recommendations in an article by LisaMarie, an Epicski supporter for more information;

http://fitness.articleinsider.com/2...h_training.html


I also considering the importance of exercise and cardiovascular health & aerobic capacity (VO2max) as related to aging described in this article;

http://www.hmpcommunications.com/cg...eID=article4014

Finally, the importance of cross training to improve strength, balance, agility, aerobic capacity (VO2max) are all important to skiing, or any other demanding activity. I consider any activity from walking the dog to circuit training to be a positive contribution to physical fitness.

My favorite cross-training is Rollerblading, I often do 30 miles a week.

Any suggestions concerning dryland training in preparation for the ski season would be appreciated.

Best regards

Barrettscv
post #2 of 13
Sorry I didn't return your PM. We've been at the Grand Canyon with limited internet access. Check out The Athletic Body in Balance by Gray Cook.
post #3 of 13
Sounds like you have a good base plan. To customize your training is difficult without knowing your target areas. Since you blade try moving away from cross lateral activities like diagonal striding and replace it with bilateral movements like parallel blading. Since this still requires a commitment to the new turn you will gain the ability to project your center of mass (core) into the new turn. As you gain confidence with this on flat and slightly downhill terrain move onto uphill parallel blading. Don't worry too much about the simultaneous vs sequential leg use at first. As you gain experience move in that direction though. A tip that helps is to skate in a slightly lower stance to allow more leg push into the new turns. Especially in the finishing phase. The important thing is to simulate the ski movements instead of just striding.
post #4 of 13
Cross training is a good idea because it makes use of different muscle groups and movements. I find that anything I can do to stay motivated helps, and mixing your activities is a good way to keep from getting bored.
I try to get at least two full body workouts with weights in a week. Sometimes during the ski season I'll only get one in a week, but even that is enough to maintain a reasonable level of fitness if you've done your homework in the off season.
I'll also do a combination of mountain and road biking. Usually I'll start with the mountain bike in the spring until the weather starts getting nice, and then I'll hit the road. I'll try to get 2-3 rides of anywhere between 25-35 miles per week, which I can usually fit in after work, and will occasionally do some longer rides over the weekends. I'll try to maintain that into the fall as long as weather permits, and even through the winter, although thats not always practical. But if there's not too much snow on the ground I can usually get into the woods with the mtn. bike.
Cross country skiing is a great way to maintain your aerobic level. I'll occasionally make a weekend trip to a friend's in NH. We'll do downhill one day and Xcountry the next.
When the weather is bad, I'll hit the Nordic Track in my basement, or combine that with a weight workout.
Point is, almost anything that you can do is going to help, as long as you stick with it. And the older you get, the more important it is (I'm 53). People that think that they are going to ski themselves into shape are only kidding themselves. I know that last season I put a lot of miles on the bike, and it really made a huge difference in my skiing. Also noticed a big difference at altitude. The first day I arrived at Park City I was greeted by a foot of powder, and I could actually make it top to bottom without having to stop and catch my breath.
post #5 of 13
Mac,
Cross training is great stuff and it sounds like you do activities rather than just a gym regimine. However, what I was suggesting is a specific type of body movement not cross training activities.
Running, walking, regular skating (diagonal striding), XC skiing all use cross lateral based movements. As one leg goes forward the arm on the opposite side of the body makes a counterbalancing move forward.
Try walking but instead of allowing the counterbalancing arm movement, move the arm on the same side of the body forward. (Left arm forward as the left leg goes forward). Or try moving both legs forward at the same time.
Alpine Skiing, rope skipping, pogo sticking, two footed lateral hops, and parallel rollerskating/blading are all examples of the activities using bilateral movements.
Adding some bilateral based activities makes your training more sports specific. Which should help you take your alpine skiing to the next level without even being on the snow. Enjoy!!
JASP
post #6 of 13
Thread Starter 
Thanks LisaMarie, Mac, and “Justanotherskipro”

Lisamarie, I look forward to reading “Athletic Body in Balance by Gray Cook”. I will be using a few books and plan on cross training, using ideas from the authors. Part of the fun is learning the various philosophies involves.

“Justanotherskipro”, I’m going to do more bilateral movements. I often wonder to what extent rollerblading relates to skiing. In terms of balance and fitness it’s should be very positive. I feel the same king of “sweet spot” underfoot with rollerblades as in skiing. My balance, confidence and efficiency have made huge strides (pun intended) since I started on the blades regularly. My lower legs are both leaner and stronger than before.

In terms of technique, rollerblading does not duplicate ski movements well. I remember skating as a USSA competitor both out of the starting gate and stepping up to improve my line in the gates. I also know that stepping in and out of turns is a “gimmick” that smooth skiers should not have to use.

I expect the rollerblading will not alter my technique much. Gravity and I are good friends, and I look forward to being on snow in November.

Mac, I do plan to vary the cross training further. Wet and freezing weather will force me to run and I will also take out the bike again in the fall. The Chicago lakefront jogging/biking paths are perfect for rollerblading. The lake, the skyline, the beautiful and young goddesses enjoying the park. Small wonder I feel younger after a little exercise!

Any more advice? I’m open to further suggestions.

Barrettscv
post #7 of 13
Quote:
In terms of technique, rollerblading does not duplicate ski movements well. I remember skating as a USSA competitor both out of the starting gate and stepping up to improve my line in the gates. I also know that stepping in and out of turns is a “gimmick” that smooth skiers should not have to use.

I expect the rollerblading will not alter my technique much. Gravity and I are good friends, and I look forward to being on snow in November.
Sounds like cross lateral movements which have a limited use on skis. Gaining the ability to produce locomotion without stepping or striding is different than these movements.
A lot of people confuse allowing the CM to move away from the feet with pushing the feet away from the CM using a strong leg extension. As a beginning point it is alright to push with the legs but as you become more proficient think about refining this and allowing the CM to fall forward (towards the middle of the next turn) instead. The legs extend as a consequence but only to the extent that they keep the feet in contact with the ground. I know I am doing the movement properly when I feel like my feet are a little behind the rest of my body and I need to pull them forward (underneath me) to avoid actually falling forward. Again I caution you to work up to this in steps, gain a feel for the movement before exploring how far you can project your CM. I can tell you from experience that cement is not where you want to do a face plant.
post #8 of 13
Thread Starter 
Quote:
Originally Posted by justanotherskipro
Sounds like cross lateral movements which have a limited use on skis. Gaining the ability to produce locomotion without stepping or striding is different than these movements.
A lot of people confuse allowing the CM to move away from the feet with pushing the feet away from the CM using a strong leg extension. As a beginning point it is alright to push with the legs but as you become more proficient think about refining this and allowing the CM to fall forward (towards the middle of the next turn) instead. The legs extend as a consequence but only to the extent that they keep the feet in contact with the ground. I know I am doing the movement properly when I feel like my feet are a little behind the rest of my body and I need to pull them forward (underneath me) to avoid actually falling forward. Again I caution you to work up to this in steps, gain a feel for the movement before exploring how far you can project your CM. I can tell you from experience that cement is not where you want to do a face plant.
Justanotherskipro,

I logged 12 miles today on the rollerblades and I spent part of the time getting the hang of lateral movements. They seem easier when I already have some momentum and I just keep both feet on the ground and parallel. At first, it felt like I was slalom racing with my boots unbuckled, but as I got it down if found it possible to maintain speed on most terrain.



Thanks! This feels a lot more like skiing (even if it might look a little funny).



Barrettscv
post #9 of 13
Can't help you much when it comes to rollerblading. I've thought about giving it a try, but have never gotten into it. Have always been an ice skater and hockey player, which I believe uses similar movements, but had to give up the hockey league a few years ago because it always conflicted with skiing.
I'll occasionally get out and do some jogging in the winter, but have never been able to make myself do it consistently. Guess I just wasn't cut out to be a runner. That's why I got into cycling, because I needed to do something areobic that I would stick with. And, like skiing, it's a gear oriented (and expensive) sport when you really get into it, so if you're a gear junkie it gives you another summertime hobby.
If you're looking for something that simulates skiing movements, why don't you check out the Harb Carvers. I hear that they are the closest thing to real skiing that you can do in the off season, but I can't say for sure, as I've never used them. It seems to me that there was a thread about them over here not long ago, and I know that Harb has a website for them.
post #10 of 13
Thread Starter 
Hey Mac.

The rollerblading works for me. Easy to transport, and Chicagoans will bike and rollerblade the same "bike" paths with no problem. I like the balance and coordination challenge also. If I lived in hill (or mountain) country, I would probably bike more.

I do have a 1972 Paramount in full road race trim in mint condition. It sees a few hundred miles a year in the fall and spring. Time to get it out, once the leaves fall.

I am reviewing a couple books on training for skiing, I also look forward to our future discussions. I’m you age group, and I look forward to “skiing Park City from top to bottom, after a foot of snow”. Not too many skiers of any age can say that.

Thanks for the advice,

Barrettscv
post #11 of 13
Quote:
Originally Posted by barrettscv
Justanotherskipro,

I logged 12 miles today on the rollerblades and I spent part of the time getting the hang of lateral movements. They seem easier when I already have some momentum and I just keep both feet on the ground and parallel. At first, it felt like I was slalom racing with my boots unbuckled, but as I got it down if found it possible to maintain speed on most terrain.



Thanks! This feels a lot more like skiing (even if it might look a little funny).



Barrettscv
I also was out playing on the blades. I agree that it is easier to do this once you have some momentum. My cub found a way to make the whole thing easier. She added the old high hands/teacup drill which quieted down my flailing arms and directed their mass in the same direction as my CM. When we attempted GS turns and constant radius sl turns we noticed the projection became a lot more diagonal and less lateral. About a thirty degree projection instead of fourty five to fifty degrees. Additionally, the transition became a lot longer, almost the two thirds we use on skis. Watching the difference between pushing off and falling forward (for lack of a better term) I noticed a really smooth transition and a more active pelvis. At some point we will film both so we can make the contrast and comparison job easier.
Anyway I didn't mean to hijack your thread, Sorry. Weight training applies to this in that I noticed that one legged squats or lungs would make this movement easier.
post #12 of 13
The part about skiing "top to bottom without stopping" may be an oversimplification, but the point I wanted to get across is that I don't remember having to stop, unless I wanted to check out the scenery, look at the trail map, plot my next line, etc. I never had to call it a day because I was too tried to keep going, or because of aches and pains. Of course, luck plays into that somewhat, as anyone can sustain an injury, regardless of how good of shape that you're in. I've been following a pretty regular workout program now for over twenty years, and I'm reaping the rewards from it. One of the main reasons that I do it, at least now anyway, is the fear that if I don't keep it up that I won't be able to continue to do the things I want to do as I get older. I think it's a fair assumption that if I hadn't stuck with an exercise program when I was younger, that I wouldn't be able to do the things that I do today, or at least not to the extent that I do. I find that most people who are more than casual skiers realize the importance of staying in shape in the off season, it's more or less a way of life.
post #13 of 13
Quote:
Originally Posted by Mac
I find that most people who are more than casual skiers realize the importance of staying in shape in the off season, it's more or less a way of life.
Exactly! Use it of lose it...
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