If you’re reading this, you’re probably as excited about the upcoming ski season as I am. Whether you’re a backcountry skier, weekend warrior, or someone who hits the slopes 100+ days a season, this guide is for you. I’m Luke, and I want to share what I believe is the optimal training mindset to prepare your body for ski season.
Skiing can take a toll on your body, so I focus on three main aspects: strength, mobility, and cardio. Throughout the year, I rate my physical health somewhere in the middle of the triangle, and it shifts depending on my goals. Living in Tahoe means I stay active with skiing, backcountry adventures, mountain biking, dirt biking, cliff jumping, trail running, and swimming.
Strength
Spend time in the gym. I usually follow a three-day split, but as fall approaches, I pay more attention to my legs and accessory muscles for skiing. Some of my favorite workouts that target ski-specific muscles include barbell Bulgarian single-leg squats, Nordic curls, squats on a slant board to hit the quads, and hip thrusts, calf raises, and jumping rope.
Mobility
Consider booking a hot vinyasa class. Not only will it boost your mobility, but it can also add years to your life. Of the three things that have a high chance of killing you: sugar, gravity, or stagnation, this fights stagnation. A studio like Mountain Lotus in Tahoe City is perfect because you can jump in the lake afterward. Cold plunging after hot yoga is a fantastic recovery method for reducing inflammation and feeling great. If you’re new to yoga, take time to assess your knee and hip mobility. After years on a bike or in the gym, you might discover you’ve become a bit immobile, like I did.
Cardio
Personal preference plays a big role here. If you can tolerate the treadmill or stairmaster, go for it. But if you’re lucky enough to live in Tahoe, get some dedicated trail running shoes and hit the trails. Biking is another no brainer for low impact and wildly fun exercise. Remember, running downhill strengthens your quads, while uphill work targets your hamstrings. For the longest time, I thought uphill running was all I needed, but downhill training is just as crucial for skiing. You can even take the tram up at Squaw Valley and run down, it’s an experience you’ll appreciate.
Learning about your body is a journey. Getting in shape has greatly impacted my happiness and my ability to ski 100+ days each season. Always listen to your body, track your progress, and have a clear goal in mind. I hope you found this insight useful, and I’ll see you on the slopes! Let me know your feedback!
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