How To Make The Most Out Of Your Ski Trip
Sadly, the Aussie ski season is all too brief, so spending half of it laid up with an injury would be nothing short of devastating (ask poor Gwenyth, she lost a whole half a day after the hillside collision which saw her wind up in court!).
Preparing your body in advance and on the day is the best way to maximise your season—don't sit on the sidelines due to exhaustion or injury. If you already work out, a few tweaks to your routine will have you slope-ready. If you're new to exercise, it's never too late to start; something is always better than nothing!
In this article we’ll focus on:
Strength
Balance
Muscular Endurance
Cardio Fitness
Let's hit the powder with enthusiasm and stay injury-free!
Strength
You guessed it, snow sports, especially skiing, are all about the legs. You want to get those lower body muscles pumped and primed, plenty of squats, deadlifts and calf raises. Oh, and of course don’t forget those lateral ski jumps.
Muscular Endurance
Endurance builds slowly over time so start where ever you are and gradually increase the number of reps each week. Spice up your Squats by adding a 2-sec hold or a pulse at the bottom of the squat.
Balance
Great balance comes from a strong core. So hit as many bridge, crunch, and plank variations as you can. Be sure to mix it up and add some rotations to get those obliques firing. It’s important skiers have strong abdominals to help absorb the impact as they bounce down the slopes. Core muscles are also key to protecting the lower back and spine from injury.
Cardio
Like it or not snow sports are gruelling workouts, and you want to be able to show up every day of your pass, so you need to be fit. 30 mins at a 5 or 6 out of 10 effort, 3 times a week for 6 -8 weeks should hold you in good stead for a great season. Choose cardio you enjoy or perhaps mix and match, running, cycling, and HIIT are all great options. Interval training is awesome prep for snow sports, the quicker you can recover, the quicker you can get back up the slope ready to go again.
Slope Day Prep
Day one is super exciting, but before you rush to launch yourself down a black run, take a few minutes to stretch and warm up. Cold muscles significantly increase your risk of injury. Here are some great exercises to get you ski fit:
Lunges - Front, Reverse, Lateral and with rotation
Squats - Standard, Sumo, Lateral, and Pulsed
Deadlifts - double and single leg
Crunches - with and without rotation
Glute Bridges
Lateral Ski Jump
Resistance band wood chop
Choo-Choo Trains
Bear Crawls
A Few More Tips for a Successful Season
Don’t overestimate your ability: It can be tempting to follow more experienced friends up the slope, and while watching you tumble uncontrollably down the hill, will probably give them a few laughs, ultimately it will ruin your trip and theirs. Start on the easier slopes with skiers that have similar abilities to yours. Don’t worry, your mates can always join you on a less challenging run which can prove great fun for everyone.
Take a lesson: If you are new to skiing, take a lesson. There is no shame in being a beginner, everyone has to start somewhere. Learning the fundamentals from the start will make you a better skier in the long run and hopefully make your progression faster and your ski trip more enjoyable.
Protect yourself: Invest in buying or hiring the right protective gear. There is some hot-looking gear out there this season, but unfortunately looking good doesn’t count for much if you have a decent stack. Make sure your gear is suited to the task and your ability level. Always wear a helmet and consider knee pads for extra protection.
Fuel the machine: It can be easy to forget to drink enough water when it’s so cold outside but your body needs to be well hydrated to fuel and recover from your adventures. It also won’t run on an empty stomach so be sure to have a hearty breakfast before you head out, pack a snack for along the way and refuel at the end of your day.
Recovery is key: Look after yourself. Use recovery tools like foam rollers, massage, and hot and cold therapy between ski sessions. Pushing through the pain and skiing sore will generally only increase the pain and make the injury worse. Plan ahead and book a mid-trip massage or spa treatment - even if you are not sore, indulging in treatment can never be a bad thing.
Find a ski buddy: Snow is always an extreme weather event and the slopes can be dangerous, especially if you are inexperienced. Find a friend with similar abilities and stick together and always make sure someone knows where you are headed for your fun day out.
Ski smart: Enjoy your time off the slopes. The resorts offer a great place to party but never hit the slopes if you are under the influence or a bit dusty from the night before.
Snow trips are incredible but they do require a little bit of preparation and planning to get the most out of them. These tips should set you up for a fantastic season so get out there, get cold and wet and have fun!