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  • Pre-season work-outs

    I don't like getting hurt, especially on the first day of skiing which may be only days away. With that as my primary focus it is time to move around and get in ski shape. In the past I've done a variety of routines on a nearly daily basis beginning on September 1 for an Oct 15 start date. Last couple years it was lap swimming which was pretty good stuff but that got boring. Before that I would ride my bike up the pass daily. I ended last ski season by jumping into road cycling immediately and training for a few races, but by July I was exhausted, performed badly and tossed my bike to the side and rested about a month. But I know the risk of injury is too high in a long ski season, so every fall I get on the stick. My injury record is pretty clean in early season and it's all because of this annual rite.

    I haven't been in a gym in nearly 35 years. Back in HS and college I spent way too much time in weight rooms and never returned once I discovered snow, skins, and Alaska. Actually the Xfit routine looks much like the workouts I did in wrestling. Same short intense sh!t, with someone always coming up with something better or not. So without a coach yelling at me, perhaps I could enter a room of iron again and actually enjoy it.

    A few years ago they built a nice community "wellness" place stocked with the latest and greatest. Finally I resolved to myself to go back the gym with my rope and come up my own routine based on what I have learned about skiing. Rope work is super efficient and not nearly has hard on bones as running. 20 minutes of rope is equal to an hour run. Been doing this for a month, 5 days a week outside my two long mb rides a week. Not really interest in pumping iron as much as core and cardio at this point. My pack and skis will make up for that once skiing starts.

    Rope
    Crunches (3 different)
    Telemarks

    Group Two (no break)
    Standing Crunches
    Burpees

    Here's my embarrassing video. Note: I'm wearing a Voile shirt(send me free gear) and I reshot the "burpees" today as fresh snow fell in Valdez last night.



    Anyone else doing something special for skiing. Please no Vonn videos…….
    Last edited by Valdez Telehead; 5 October 2014, 05:43 PM.

  • #2
    I find that some 12oz curls are just as important as hiking up into the hills for a few hours of trail work a few days a week. Upper body and core make the skier and rider happy....

    Whatever the workout, some post-exercise stretching while hydrating is efficacious
    Go for adventure, take pix, but make certain to bring'em back alive!

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    • #3
      Road bike 20-30 miles 2-3x/week 20-21mph avg on fairly flat New England roads, otherwise run - suburban boston area. P90X mostly pullups/push-ups/chin-ups for climbing, lots of ab ripper. Tweaked my wrist in huntington ravine last week... Hoping won't be in a splint for 6 weeks. Lots of curls... Wine, whiskey, beer

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      • #4
        VT,

        Completely agree jumping rope is one of the better things we can do to prep for skiing. Builds aerobic capacity and balance and rhythm. Like the crunch routine you have. May have to adopt that.

        ain't no turn like tele!

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        • #5
          There is one "jump" were you hop side-to-side/both feet ( like p-turns) that I saw on a video, but I can only do it for about 20 secs. Gonna keep working on that. I've never had to work on my gut til……recently, so hyper crunches are new to me other than thte easy yoga ones.

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          • #6
            I like riding my road bike, every day 14-16 miles weather permitting. Easy on the back and knees. I have generally kept this up all summer. Anything else is boring . Not too many hills with one descent where I can hit 35 mph or so.. I average 14-16 mph, except when the winds get strong. Today was getting cooler at 55F, so I have to wear bike shorts (knickers?) that cover my knees and a shell.
            I should try jumping rope, but I might skip right off my deck..
            Last edited by chamonix; 5 October 2014, 10:31 PM.

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            • #7
              rope skipping on a bosu would be a toughie..

              Rope skipping is in fact awesome. Jump Rope for Heart programs are pushing that in schools...fun and cardio. (http://www.heart.org/HEARTORG/Giving...ubHomePage.jsp)

              Another good one is human chariot, best done with some elasticity in the rope. Two person workout, one person tries to walk (run) while the other holds the ends of the rope that is looped around the first person's waist while offering resitance to their walking (etc.). As experience is gained, looping the rope higher on the torso helps core for the "walker".
              Last edited by RobRoyMeans; 6 October 2014, 06:50 AM.
              Go for adventure, take pix, but make certain to bring'em back alive!

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              • #8
                VT, good to find someone else who appreciates the rope. I used to skip and work the heavy bag like a maniac in college. I've started again the last several years and found that the heavy bag is great for core strength, rotation and agility (all great for skiing). Not seeing any real ski benefit to skipping rope other than lung power and strong calves. My wife and I do laps up a really steep hill on our road bikes in fall and I found that gets me weeks ahead in ski season conditioning. Burpees and tele-hops to build (semi) explosive power as well. Unfortunately, I've got another 2 months of dryland ahead of me.

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                • #9
                  Originally posted by RobRoyMeans View Post
                  I find that some 12oz curls are just as important as hiking up into the hills for a few hours of trail work a few days a week. Upper body and core make the skier and rider happy....

                  Whatever the workout, some post-exercise stretching while hydrating is efficacious
                  ^This. And or hookers and blow. YMMV
                  "Nobody ever got my name right." - Me

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                  • #10
                    Mondays - warm up on the stationary bike for 10 minutes. On the minute do spinups to 160 - 170 rpm for 8 - 10 seconds. Leg press machine. Sets of 8 reps. 0#, 45#, 90#, 135#, 180#, 200#. Deadlifts sets of 8 reps. 40#, 70#, 80#.

                    Tuesday - Ride to work on the road easy pace 26 miles roundtrip

                    Thursdays - fartleks on the mountainbike in the foothills with the kids (40 - 45 year olds) for about an hour or so

                    Sat or Sun longer slower recreational mtn bike ride, hike, or backpack

                    Will be transitioning this month to 200 squats.com and leg blasters.

                    And I'm still slower than you.

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                    • #11
                      Hey, nice "work" outs.

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                      • #12
                        I put on a red dress and rode my mountain bike up to the top of the ridge yesterday. Had a beer in the bottle cage (rattled a lot and was a quite an explosion when I opened it). The traditional whisky feed station was not there this year; a casualty I fear of increasing scrutiny by state regulators.

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                        • #13
                          Originally posted by Greg View Post
                          The traditional whisky feed station was not there this year; a casualty I fear of increasing scrutiny by state regulators.
                          Produce your rapier.

                          And if that doesn't work, produce your pistol.

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                          • #14
                            or you could cut wood... it helps to tromp around through downed aspen without tripping, backwards and forwards and sometimes on the downed trees. carrying wood works the whole body, loading for the upper body. then the splitting and stacking. plus it heats your house. j

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                            • #15
                              Originally posted by jellero View Post
                              or you could cut wood... it helps to tromp around through downed aspen without tripping, backwards and forwards and sometimes on the downed trees. carrying wood works the whole body, loading for the upper body. then the splitting and stacking. plus it heats your house. j
                              Trail work can have much the same effect.
                              Go for adventure, take pix, but make certain to bring'em back alive!

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