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SKIING POINTERS
Conditioning for skiing trips should start at least six weeks prior to your departure. Running, biking, and aerobic activities that emphasize your thighs and back muscles are most beneficial. Most of us do not exercise continuously for six hours a day as we do when we are skiing. Therefore, enjoyable skiing will partially depend on your preparation. The caloric expenditure in skiing is very high, and thus it is very important to eat a diet high in carbohydrates. You should drink plenty of water and avoid or minimize alcohol consumption.
Be in tune with your body! Take time to stretch in the morning before your first run, after you get off the first chair lift and again during the day as needed. The majority of injuries come at the start of the day when skiers are stiff and at the end of the day when skiers are fatigued. When you stretch, do gentle relaxation stretches as opposed to "bouncing". Do not ski the "bumps" until you are thoroughly warmed up.
It will take a few days for you to acclimate to the altitude. Take it easier at first to allow this to occur. Also, be conscious of the possibility of high altitude pulmonary edema. If you have a sustained increase in heart rate, shortness of breath, headache, etc., you may need to see the local medical physician.
STRETCHING EXERCISES
NECK - roll your head from one side to the other, and
forward and backward. If a specific area is tender it may need
a massage. As with all exercises - inhale through your nose and exhale through your mouth. Remember to wear a stocking cap for warmth and also to help prevent head lacerations, etc.
SHOULDERS - make large sweeping motions, raising your arms above your head and grasping one hand with the other behind your back.
KNEES - generally, with weights, you should only do a half position squat. A good strengthening exercise is to stand against the wall and go into a half squat until your thighs "burn". Except to gently stretch, do not go into a full squat. Do knee extensions on machines from 45 degrees (half bent) to straight.
BACK - stand and twist your torso to the right and left side, and forward and backward. Lean over as far as you can bend to try to touch your toes. This will stretch not only your back, but also the muscles in the back of your legs.
CALF/ACHILLES STRETCH - with one foot approximately three feet in front of the other, stand with your hands against a solid object and bend both knees. Keep the heels on the floor. You should feel a stretching in the back leg.
EXERCISE ON SKIS
SKI HURDLE POSITION - stand on one ski and bring the other ski forward and stick it in the snow vertically. Bend your torso forward and feel the pull in the hamstrings in the
back of the leg.
QUADRICEPS STRETCH - This should only be done if
you have good balance on skis. Stand on one ski and bend
the other knee up as far as it will go. You can get more stretching by pushing down on the tail on your ski which
is now in front of you.
EQUIPMENT - remember to constantly check your equipment. Make sure that bindings are working and you can manually get out of your bindings. Check to see that there is no ice frozen in the bindings. Try to avoid putting your hands in any type of straps or enclosed grips.
Remember, whether you are a double diamond skier or on the bunny hill, it is important to take the time to stretch. Be in touch with your body and stop if you should become too fatigued.
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