Author Topic: Get in shape for ski season!  (Read 1692 times)

BrakeForTurtles

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Get in shape for ski season!
« on: November 07, 2017, 12:08:05 PM »
November is upon us, and I have flurries of snow flying outside my window as I type. Some fortunate souls on other parts of the continent are already knee deep in the stuff. Every year I go through the same rigmarole with my skiing: it hurts for the first few times and therefore takes longer to get my "ski legs". Whether you ski every day, every week, or once a season, getting in shape beforehand makes the experience much more enjoyable, safe, and lets you focus on drinking beer for your après ski and not writhing about in pain.

So, I propose a daily workout for getting your legs into shape for ski season! Suggestions for exercises welcome, as is feedback on how your skiing is affected. I like this guide for strength exercises and this guide for cardio/explosive exercises

My plan today:
Wall sits (I have bad knees so I find a wider wall sit with my legs further apart than hip distance works better)
Weighted lunges (up and down my apartment hall)
Calf raises
Squats
Run up and down my apartment stairs a few times (the benefits to living on the third floor)
Glute exercises (not sure what the official name is, my physio app calls them "clams")

Who's with me?!

Daisy

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Re: Get in shape for ski season!
« Reply #1 on: November 07, 2017, 12:37:04 PM »
I am with you.

I also add inline skating to my routine.

Askel

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Re: Get in shape for ski season!
« Reply #2 on: November 07, 2017, 01:59:49 PM »
I am in. Although most of my "get in shape" issues can be resolved by strict adherence to the "Limit: 4 beers per week" thread.  I'm too fat to ski as hard as I'd like. 

I find the first two exercises on your list quite helpful in the preseason. 

Also need to keep up with the cardio since most of my skiing doesn't involve lifts.  Need to get out on the bike over the next month no matter how dark or cold it is.

BrakeForTurtles

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Re: Get in shape for ski season!
« Reply #3 on: November 07, 2017, 03:59:22 PM »
By skiing that doesn't involved lifts do you mean cross country, or backcountry? Both of those are way too much work for me in my current state, but I am looking to get more into xc this season as there's more of it where I live. And it's cheaper.

Askel

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Re: Get in shape for ski season!
« Reply #4 on: November 07, 2017, 04:34:58 PM »
A little from column A, a little from column B. 

I'll hit the local nordic center on weeknights for some pure XC skate skiing. I don't really enjoy skate a whole lot, but it's the single best form of exercise I've ever encountered. 

My preferred skiing is getting lost in the woods on the weekends, far away from groomed trails.  I tend towards hilly areas with wooded glades, so you could call it BC if you wanted, but I rarely tackle anything requiring skins, so I'm more towards the XC side of the equation. 

TartanTallulah

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Re: Get in shape for ski season!
« Reply #5 on: November 09, 2017, 01:18:12 AM »
Following!

I'm looking at going skiing in January (very low season in Europe). DH and I used to pride ourselves on being fit and strong enough to stay on the slopes from first lift to last lift. We haven't skied since 2014, and the last time before that was 2011, and I don't want to go all that way and find myself needing a nap after lunch.

After a lazy summer (lazy only in the sense of having to work long hours and having no time for exercise) I'm back on it. Winter training will involve as much biking as time and weather permit, some running and hiking, and a little resistance work.

We don't have an indoor ski centre within easy reach, but that's not a priority. The technique will come back within an hour on the slopes, it's just a matter of getting fit again.

BrakeForTurtles

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Re: Get in shape for ski season!
« Reply #6 on: November 09, 2017, 11:46:41 AM »
I definitely find if my legs aren't strong enough my first day skiing is hell - ending in a nap or a long sauna session while the lifts are still running. My most notable example of "a time I should have worked on my legs before my ski trip" was when I went to Japan. The powder there is so intense you end up sitting right back all the time, so my quads were on fire. I don't have to worry about that situation ever happening here in Ontario, but being prepared still helps!

I've taken to doing lunges around the house instead of walking. And I did a bunch of weighted calf raises this morning, enough that I'm sure my legs will be sore tomorrow.

Askel

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Re: Get in shape for ski season!
« Reply #7 on: November 09, 2017, 06:45:16 PM »
Whelp, I skied today. 

Guess it's no longer the preseason. :D   

I hope I'm in shape.   

Daisy

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Re: Get in shape for ski season!
« Reply #8 on: November 14, 2017, 01:07:05 PM »
I have started with squats, lunges, and calf raises (on stairs) over the last week. I am just using body weight for now. My legs can still feel soreness from this, so I definitely need to keep doing this to get in ski shape.

In other good news, I went inline skating yesterday for the first time in 2 years. It's like riding a bike. It all came back smoothly. I skated for 12 miles over 2 hours. Yes, I am slow. I've found this is probably my best training for skiing. On the walk back home, I used the skates as arm weights and worked on bicep curls, lateral shoulder raises, and triceps.

Pretty soon I plan to start the wall sits once the squats and lunges strengthen my legs more.

How is everyone else doing?

BrakeForTurtles

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Re: Get in shape for ski season!
« Reply #9 on: November 14, 2017, 03:26:42 PM »
I did weighted lunges the other day (weighted with a 1 gallon jug of water from the fridge) and my butt muscles hurt for 2 days afterwards! So clearly my glutes need work. I have been a bit slack with quad stuff, though I generally do a wall sit while cleaning my teeth. I've also made a physio appointment for later this month to talk about my bung knee and see if I can do some exercises to keep that going over the season.

TrMama

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Re: Get in shape for ski season!
« Reply #10 on: November 14, 2017, 03:36:33 PM »
Joining in. Our season starts in early December. So far progress has included, getting the winter tires put on the car, acquiring equipment for my ski buddies (aka my kids) and doing this workout exactly once. https://www.skicanada.org/fit-to-ski/

Oh, I'm also trying to bike to work more often. That seems to really help.