Fitness resources

[JohnF]

I was wondering if anyone has specific gym excercises for Telemark Skiing and Skate Skiing.

I want to be able to print off plans to have in hand when I evaluate and go to a gym.
I have never gone to a gym before.

My goal is to carry over the fitness I have now and have improved power and stability going into next year.

Thanks for your help!

[mulex]

One that helps with that pinky-toe pressure is with TRX:

Facing your anchor with the straps at mid-length, a strap in each hand
First do alternating step lunges, stepping toward the anchor at 45 degrees
Then do alternating jump lunges in the same way

You can really get a similar feel and upper-body angulation by imagining the anchor as your fall-line. Make sure you pressure the pinky-toe on the trailing foot.

Kinda like this, but alternating and more of a tele-stance and back foot pressure:
http://www.youtube.com/watch?v=kCIUgv4K86g

[Todd Eastman]

Nothing special about weight work for skate skiers or tele skiers. Calf raises, squats, hammie curls, some pully work for the inner and outer upper legs, pull-ups, lat pulldowns, benches, butterflys, and tons of core work. Two days per week, one upper body, the other lower body both days for core. Have fun! Did you do the Tug Hill Marathon?

[Sheik Yerbouti]

Moderate wight training seems to keep me ahead of the curve with a lot of my back country ski companions. High reps moderate weights. I do what Todd mentioned with 2-3 sets of 25-30 of what I work my self up to 2-3 days a week. At the 24 Hour Fitness I go to they do a lot of classes that combine weights and cardio, one called Body Pump I dabble with at times, and spin classes are awesome for cardio.

[Greg]

To the suggestions above, I would add plyo exercises like jumping lunges, box jumps, skater taps, etc. Google "leg blaster" for a good example.

[climbhoser]

YES to leg blasters. Body weight squats, too. Oddly enough running has done more for my overall fitness than anything else. When I became a runner the start of my ski season became much smoother and painless. Maybe it's lactic acid management or better VO2 management...I have no idea, but it is definitely the best thing I do.

[Todd Eastman]

As this is John's first time utilizing a gym to up his program, I suggest that he focus primarily on the weights with the 3X range described above and find good technique. Working with a coach familiar with xc skiing is helpful.

I do not think that plyos and other explosive stuff needs to be used until mid-summer at the earliest, and even then very carefully. With running, hiking, and biking there is no great need for the plyos.

[Dostie]

Jumping rope. Builds cardio, rhythm, and if you hop from side to side, also builds muscle memory for turning. Did this when I was racing and am certain it helped me go from the back of the pack on my team to at least finishing in the top 5 by the end of the season. Doesn't help with tele specifically so much, but doesn't hurt either. Doesn't require monthly membership dues either.

[Valdez Telehead]

I avoid gyms like the plague. Maybe it was the 20 year of wrestling and coaching that sport. Been there, done that. Why torture yourself grunting away in a gym? It certainly builds muscles but the cardio with weights is a bit brutal for my mellow mind. Obviously it has its benefits and I'm not knocking that. My wife on the other hand enjoys her gym time. She started a few years ago after I spent some time giving her the basics. I put her on free weights utilizing a "pyramid" routine with 8 basic lifts. 5 sets each. 10..8…6…8..10. Increase weight by 5 pds each set and back off 5 pds on the way back to 10 reps. I like the pyramid as it good for cardio. Military press, front and back curls, lunges with bar on shoulder, chin lifts, leg curls front and back and a few others. It helped her build some more strength outside her triathlon training regime. This works the whole body and takes about 45 min. 3 times a week will produce results in a month.

Get outside and do something like hill hikes, cycling. Cyclist have incredible strength and endurance, perfect for training for BC skinning. When the weather sucks hit the pool for laps as good as it gets compared to gym workout. And don't under estimate diet as it relates to fitness. Follow that gym workout with a ton of processed food might just be deficit in the long run despite your best intentions. You can start by eliminating meat, dairy and other such worthless foods for fitness. Whole foods diet, plenty of exercise of all types, and yes gyms if that's what fits your schedule.

Good morning Craig!

[cesare]

^^^This!^^^

except for the part about eliminating bacon and poutine

[jfb]

Lots of good exercises and routines so far. BUT GO SLOWAND EASY TO START WITH. Start with weights, rates, repetitions, sets, etc. that you can do easily the first day and build up GRADUALLY with each return trip. FWIW, for me, once a week is just barely enough to not lose strength/endurance too fast, I can maintain my fitness levels with twice a week but to get stronger, I need 3 days a week.

[MattB]

I hike or run and ride a singlespeed mountain bike on technical trails. Good for balance, focus, core, upper body, and legs. Plus it's fun.

[JohnF]

Thanks for the replies everyone!

Nothing special about weight work for skate skiers or tele skiers. Calf raises, squats, hammie curls, some pully work for the inner and outer upper legs, pull-ups, lat pulldowns, benches, butterflys, and tons of core work. Two days per week, one upper body, the other lower body both days for core. Have fun! Did you do the Tug Hill Marathon?

This was what I was primarily looking for. I bike and hike lots so I have cardio/aerobic covered there. I am not a competitive skier but I am interested in doing the Marathon at some point.

To the suggestions above, I would add plyo exercises like jumping lunges, box jumps, skater taps, etc. Google "leg blaster" for a good example.

Perhaps this will be good for when I can't get to the gym. The leg blaster looks pretty effective.

... Doesn't require monthly membership dues either.

I avoid gyms like the plague. Maybe it was the 20 year of wrestling and coaching that sport. Been there, done that. Why torture yourself grunting away in a gym?... This works the whole body and takes about 45 min. 3 times a week will produce results in a month.

Get outside and do something like hill hikes, cycling. Cyclist have incredible strength and endurance, perfect for training for BC skinning. When the weather sucks hit the pool for laps as good as it gets compared to gym workout. And don't under estimate diet as it relates to fitness. Follow that gym workout with a ton of processed food might just be deficit in the long run despite your best intentions. You can start by eliminating meat, dairy and other such worthless foods for fitness. Whole foods diet, plenty of exercise of all types, and yes gyms if that's what fits your schedule.

Good morning Craig!

Regarding gyms/fees I am not good at self-discipline. Joining and paying for a gym will encourage me to make the time and go. I spend money on equipment and trips. I spend time waxing skis for good glide. The part I neglect is my fitness for these sports. I think having better fitness will bring a new level of fun and excitement to my skiing.

^^^This!^^^

except for the part about eliminating bacon and poutine

Goes without saying.

Lots of good exercises and routines so far. BUT GO SLOWAND EASY TO START WITH. Start with weights, rates, repetitions, sets, etc. that you can do easily the first day and build up GRADUALLY with each return trip. FWIW, for me, once a week is just barely enough to not lose strength/endurance too fast, I can maintain my fitness levels with twice a week but to get stronger, I need 3 days a week.

Another reason I will be seeking guidance. I want to avoid injury and recover properly.


I was always inspired by the Flyin' Ryan Boyer vids with his powerful style.
I also see plenty of great skiers at the resorts but every once in a while you see someone who just makes your jaw drop. They employ a mix of technique and power that you rarely see.
That's what I am aiming for.

I want to also have fitness that will reduce injury and allow me to enjoy skiing later in life.

[riser3]

I have been spending money on a half hour every week with a trainer. He's a snowboarder, but skiing isn't why I am there. We do a lot of mobility work. He has a PT background, but not licensed or advertised as one. That weekly session gets me excited enough to come in 3 times a week on my own. It has been two months and while I still weigh a ton, I have noticed increased strength (heavier weights in my sets), increased range of motion without pain in some of my joints and better endurance. Lot's to work on. The main point is that appointment every week keeps me from blowing it off. I don't really like classes, however I will probably sub in one of those every other week to bring the cost down and yet still have that appointment. I have found that just having a membership isn't enough to keep me coming in, I usually end up slacking off.

[freeheelwilly]

I hike or run and ride a singlespeed mountain bike on technical trails. Good for balance, focus, core, upper body, and legs. Plus it's fun.

Yeah but what if he's not interested in growing a cheesy goatee and wearing a beret?