Ski Life Fit

Ski Life Fit

As a coach I’m passionate about movement and skiing is no exception. With skiing and snowboarding you need to stay loose, be agile, be quick to respond, and have fast reactions. After long days on the slopes, fatigue will undoubtedly set in, other factors that will also have an impact on your performance on the slopes are hydration and food choices.

Life

  • Is the steak hache et frite enough fuel?
  • Will you wash it down with a cheeky beer?
  • Is this the ideal fuel for your body to keep you going?
  • Probably not, but this trip is about holiday time, right?! 
  • It’s not about excelling your personal performance?

 

Well, not until after lunch time when the competitive edge starts to appear and you reach for your phone and log into the Ski Tracks app and start comparing split speeds, descent times and overall speeds. This might sound like a few people you know! 

 

 

Chair Lift Avoriaz

Chair Lift Avoriaz

 

Be mindful of your food and drink choices out there, it's a dangerous place . I'm not just talking about the mountains, I'm also talking about the Food, other Ski Track junkies and the bank balance. 

Be safe,be seen, be hydrated, be alert and you will limit your chances of Injury.

 

In the UK, a boom in short skiing holidays abroad is leading to a rapid increase in knee injuries, particularly for women. More than 9 out of 10 of the injured skiers were women, with an average age of 40. Women aged over 25 are 2.5 times more likely to tear their anterior cruciate ligament than any other group. Fitness, or the lack of it, plays an important role in general.

Lets talk about the training…

 

Take time to prepare your body for the slopes to give yourself the best possible chance of staying injury free so you can enjoy your time out there.

In order to avoid this, skiing/snowboarding requires planning routes and factoring in stops that you are going to make. Even the regular skier will always look at which route to take. 

 

Skiing can be great fun but it does put a lot of strain on your body, which means aching limbs on day 2. This can, in turn, reduce ski time for the days ahead or, even worse, result in an injury which prevents you from skiing.

 

All this can be avoided with some basic strength & conditioning exercises suited to skiing, or by attending a ski fitness class. This will strengthen your ski specific muscles and increase muscular endurance, allowing you to ski for longer. It is often the increased flexibility that helps to reduce the risk of injury.

 

Ripping it up with Justin, Tony and Wendy

Ripping it up with Justin, Tony and Wendy

A few good exercises to start with include: static wall squats, which will boost endurance in the thighs; side lunges to help the legs strengthen the adductor and abductor muscles as there is a great deal of side to side force applied to the body during down hill skiing. Both of these exercises will also help strengthen the muscles which support the all important knee joint, which is commonly injured on ski holidays. 

 

Other factors to consider:

  • You need to stay sharp
  • Work on good peripheral vision
  • Have an awareness of other people 
  • Be mindful of your own ability
  • Warm up accordingly - to avoid injury
  • Stay hydrated - makes for good decision making and alertness

 

Upper body and core strengthening exercise are also involved in keeping you stable and upright. This all works towards building your confidence in being ready to encounter any possibility that the slopes might dish out. 

 

Finish every day on the slopes knowing you couldn’t have done anymore, and more importantly enjoy that rewarding après ski beer. Plus a water : -) 

Igloo Bar Avoriaz

Igloo Bar Avoriaz

 

Last tip: When you get back to the chalet, don’t forget to get on that foam roller. Trust me, your body will thank you for it. 

 

 

 

Resources - http://www.kneeclinic.info/knee_sports_injuries_skiing.php