The Ski Blog

Ski Fitness Programme: Week 11-12

Here's a comprehensive fitness program for weeks 9-12 of your preseason ski fitness plan. These weeks are crucial for peaking your fitness and preparing you for the demands of your ski holiday:

Week 11-12: Peak Conditioning

Day 1: Cardiovascular Conditioning and Ski-Specific Skills

Warm-up (10 minutes):

• Start with light jogging or jumping jacks to increase your heart rate.

Cardiovascular Conditioning (60-75 minutes):

• Continue ski-specific activities, focusing on challenging terrain and conditions. Work on maintaining control and technique in varied snow conditions and steep descents.

Ski-Specific Skills (30-45 minutes):

• Practice skiing drills to refine your technique.
   
• Work on short turns, carving, and quick transitions.
   
• Incorporate balance exercises on a wobble board or balance ball.

Day 2: Active Rest or Low-Intensity Activity

• Engage in low-intensity activities such as swimming, yoga, or a gentle walk to promote recovery.

Day 3: Cardiovascular Conditioning and Strength Training

Warm-up (10 minutes):

• Begin with a light aerobic warm-up to raise your heart rate.

Cardiovascular Conditioning (60-75 minutes):

• Continue ski-specific activities, including challenging terrain and skiing drills. Focus on improving speed control, precision, and agility.

Strength Training (Dumbbell Exercises - 3 sets of 12-15 reps each):

• Prioritize compound lower body exercises like squats, deadlifts, and step-ups.
   
• Include upper body exercises such as push-ups, bench presses, and rows.
   
• Incorporate core workouts and stability ball exercises.

Day 4: Active Rest or Low-Intensity Activity

• As in previous weeks, engage in light activity or yoga for active recovery.

Day 5: Cardiovascular Conditioning and Ski-Specific Drills

Warm-up (10 minutes):

• Start with light aerobic activity to raise your heart rate.

Cardiovascular Conditioning (60-75 minutes):

• Continue ski-specific activities, exploring a variety of slopes and skiing styles.
  Work on maintaining control during long, sustained descents.

Ski-Specific Drills (30-45 minutes):

• Fine-tune your skiing skills with a focus on quick turns, dynamic carving, and transitions.
  Continue balance exercises for stability.

Day 6: Strength Training and Flexibility

Warm-up (10 minutes):

• Begin with a light aerobic warm-up as usual.

Strength Training (Dumbbell Exercises - 3 sets of 12-15 reps each):

• Perform explosive exercises like squat jumps, box jumps, and lateral bounds to improve power and agility.
   
• Continue with compound lower body exercises.
   
• Include upper body and core workouts for overall strength.

Flexibility and Mobility (20-30 minutes):

• Focus on comprehensive stretching to improve range of motion and reduce the risk of injury.
   
• Include dynamic stretching and yoga poses.

Day 7: Rest

• Allow your body to fully recover. Rest is crucial for maintaining peak performance.

Week 11-12: Tapering and Fine-Tuning

Day 1-2: Ski-Specific Skills and Technique

• If possible, spend these days on the slopes practicing your skiing skills at a dry  or indoor facility. Work with an instructor to fine-tune your technique and gain confidence on the snow.

Day 3: Active Rest or Low-Intensity Activity

• Engage in light activities to keep your muscles engaged without straining them.

Day 4: Ski-Specific Drills and Technique

• Continue practicing skiing drills and refining your technique.

Day 5: Active Rest or Low-Intensity Activity

• As your ski holiday approaches, keep your body active but avoid intense workouts to allow for recovery.

Day 6: Rest

• Prioritize rest and relaxation to ensure you're fully recovered and ready for your ski holiday.

Day 7: Ski Holiday Prep

• Gather your ski equipment, check weather conditions, and make any necessary travel arrangements.

During weeks 11-12, it's essential to focus on maintaining your peak physical condition while fine-tuning your skiing skills. Prioritize rest, nutrition, and hydration to ensure you're at your best for your ski holiday. Visualize success on the slopes, stay positive, and trust in your training to make the most of your skiing experience.

Remember that this is a general guideline, and your pre-season fitness program should be tailored to your individual fitness level, goals, and any specific areas of weakness or concern. If you're unsure about any aspect of your fitness program, consult with a fitness professional or trainer for personalised guidance. Check out Lineham Fitness - for a personalised programme, online or face to face training and great tips and advice on fitness and nutrition.

Always consult with a healthcare professional before beginning any new exercise program, especially if you have pre-existing medical conditions or concerns.

 

 

Ski Fitness Programme: Week 9-10

Here's a detailed fitness program for weeks 9-10 of your preseason ski fitness plan. During this phase, the focus will be on maintaining your peak fitness level and refining your skiing-specific skills to ensure you're fully prepared for your ski holiday:

Week 9-10: Maintain and Refine

Day 1: Cardiovascular Conditioning and Ski-Specific Skills

Warm-up (5-10 minutes):

• Begin with light aerobic activity to increase your heart rate.

Cardiovascular Conditioning (45-60 minutes):

• Continue ski-specific activities, but now emphasise mimicking skiing movements and scenarios. Incorporate simulated skiing drills like lateral movements and quick turns. Maintain a consistent and challenging pace throughout the workout.

Ski-Specific Skills (30-45 minutes):

• If possible, consider taking a ski lesson or working with an instructor. Focus on technique, edge control, and balance drills on a ski simulator or dry-land setup. Practice transitions between skiing stances, turns, and speed control.

Day 2: Active Rest or Low-Intensity Activity

• Engage in low-intensity activities like swimming, yoga, or a gentle walk for active recovery.

Day 3: Cardiovascular Conditioning and Ski-Specific Skills

Warm-up (5-10 minutes):

• Perform a light aerobic warm-up similar to Day 1.

Cardiovascular Conditioning (45-60 minutes):

• Continue ski-specific activities with a focus on controlled, dynamic movements.
• Include intervals of high-intensity bursts to simulate quick changes in skiing speed.
• Challenge yourself with complex skiing drills.

Ski-Specific Skills (30-45 minutes):

• Continue working on technique, edge control, and balance.
• Experiment with various skiing scenarios, such as skiing through gates or mogul runs if available.

Day 4: Active Rest or Low-Intensity Activity

• As in previous weeks, engage in light activity or yoga for active recovery.

Day 5: Cardiovascular Conditioning and Ski-Specific Skills

Warm-up (5-10 minutes):

• Perform a light warm-up similar to Day 1.

Cardiovascular Conditioning (45-60 minutes):

• Continue ski-specific activities, now integrating more challenging terrain.
• Focus on maintaining control and precision during descents.
• Incorporate drills that require rapid decision-making.

Ski-Specific Skills (30-45 minutes):

• Continue refining your skiing technique, especially in areas where you feel less confident.
• If possible, practice on slopes with varied terrain to simulate real skiing conditions.

Day 6: Strength Training and Flexibility

Warm-up (5-10 minutes):

• Begin with a light aerobic warm-up as usual.

Strength Training (Bodyweight and Dumbbell Exercises - 3 sets of 12-15 reps each):

• Focus on functional strength exercises, such as squat jumps, lateral leg raises, and core workouts.
• Push-ups (standard or on knees).
• Side plank (each side, 60-90 seconds).

Flexibility and Mobility (15-20 minutes):

• Emphasize stretching exercises for the entire body, with a particular focus on legs, hips, and lower back.
• Include dynamic stretches and balance drills.

Day 7: Rest

• Allow your body to rest fully. Rest is essential for recovery and maintaining peak performance.

During these weeks, it's crucial to maintain proper form during strength exercises and gradually increase the intensity of your cardiovascular sessions. Continue to prioritize your skiing-specific skills and technique, especially if you have the opportunity to practice on snow. Ensure you maintain proper nutrition, hydration, and sleep to support your training and prepare for your upcoming ski holiday.

Remember that this is a general guideline, and your pre-season fitness program should be tailored to your individual fitness level, goals, and any specific areas of weakness or concern. If you're unsure about any aspect of your fitness program, consult with a fitness professional or trainer for personalised guidance. Check out Lineham Fitness - for a personalised programme, online or face to face training and great tips and advice on fitness and nutrition.

Always consult with a healthcare professional before beginning any new exercise program, especially if you have pre-existing medical conditions or concerns.

 

 

Pre-Season Ski Fitness: Weeks 7 & 8

Here's a detailed fitness program for weeks 7-8 of your preseason ski fitness plan. During this phase, we'll focus on maintaining and refining your cardiovascular endurance, strength, and flexibility to ensure you're in peak condition for your ski holiday:

Week 7-8: Maintain and Refine

Day 1: Cardiovascular Conditioning and Strength Training

Warm-up (5-10 minutes):

• Begin with light aerobic activity to increase your heart rate.

Cardiovascular Conditioning (45-60 minutes):

• Continue ski-specific activities, incorporating steep inclines or challenging terrain if possible.
  Maintain a steady pace throughout the workout.

Strength Training (Bodyweight and Dumbbell Exercises - 3 sets of 12-15 reps each):

• Continue with advanced strength exercises, such as single-leg squats or pistol squats.
• Push-ups (standard or on knees).
• Planks (60-90 seconds).

Cool-down (5-10 minutes):

• Perform static stretching for major muscle groups, focusing on the lower body.

Day 2: Active Rest or Low-Intensity Activity

• Engage in low-intensity activities like swimming, yoga, or a gentle walk for active recovery.

Day 3: Cardiovascular Conditioning and Strength Training

Warm-up (5-10 minutes):

• Perform a light aerobic warm-up similar to Day 1.

Cardiovascular Conditioning (45-60 minutes):

• Continue with ski-specific activities, maintaining a steady pace.
   
• Add brief intervals of high-intensity effort to challenge your cardiovascular system.

Strength Training (Bodyweight and Dumbbell Exercises - 3 sets of 12-15 reps each):

• Reverse lunges or dumbbell lunges.
   
• Push-ups (standard or on knees).
   
• Side plank (each side, 60-90 seconds).

Cool-down (5-10 minutes):

• Focus on stretching and releasing tension in the muscles used during strength training.

Day 4: Active Rest or Low-Intensity Activity

• As in previous weeks, engage in light activity or yoga for active recovery.

Day 5: Cardiovascular Conditioning and Flexibility

Warm-up (5-10 minutes):

• Perform a light warm-up similar to Day 1.

Cardiovascular Conditioning (45-60 minutes):

• Continue ski-specific activities, incorporating uphill sections or challenging routes.
   
• Maintain a consistent pace on uphill segments.

Flexibility and Mobility (15-20 minutes):

• Focus on dynamic stretches and mobility exercises to enhance your range of motion.
   
• Include balance drills, such as single-leg squats on an unstable surface.

Day 6: Strength Training

Warm-up (5-10 minutes):

• Begin with a light aerobic warm-up as usual.

Strength Training (Bodyweight and Dumbbell Exercises - 3 sets of 12-15 reps each):

• Incorporate exercises that mimic skiing movements, such as lateral leg raises or squat jumps.
   
• Push-ups (standard or on knees).
   
• Side plank (each side, 60-90 seconds).

Cool-down (5-10 minutes):

• Concentrate on stretching the muscles worked during strength training.

Day 7: Rest

• Allow your body to rest fully. Rest is essential for recovery and maintaining peak performance.

During these weeks, it's crucial to stay consistent with your workouts and gradually increase the intensity of your cardiovascular sessions. Continue to prioritize proper form during strength exercises, and listen to your body to avoid overtraining. Ensure you maintain proper nutrition, hydration, and sleep to support your training and prepare for your upcoming ski holiday.

Remember that this is a general guideline, and your pre-season fitness program should be tailored to your individual fitness level, goals, and any specific areas of weakness or concern. If you're unsure about any aspect of your fitness program, consult with a fitness professional or trainer for personalised guidance. Check out Lineham Fitness - for a personalised programme, online or face to face training and great tips and advice on fitness and nutrition.

Always consult with a healthcare professional before beginning any new exercise program, especially if you have pre-existing medical conditions or concerns.

 

 

Pre-Season Ski Fitness: Weeks 5 & 6

Here's a more detailed fitness program for weeks 5-6 of your pre-season ski fitness plan. During this phase, we'll focus on ski-specific training to further enhance your endurance, strength, and stability:

Week 5-6: Ski-Specific Training

Day 1: Cardiovascular Conditioning and Strength Training

Warm-up (5-10 minutes):

• Start with light aerobic activity to raise your heart rate.

Cardiovascular Conditioning (45-60 minutes):

• Incorporate activities like stair climbing, hiking, or using a step machine to simulate the leg endurance required for skiing.
  Maintain a steady pace, incorporating inclines if possible.

Strength Training (Bodyweight and Dumbbell Exercises - 3 sets of 12-15 reps each):

• Bodyweight squats or goblet squats with dumbbells.
• Push-ups (standard or on knees).
• Planks (45-60 seconds).

Cool-down (5-10 minutes):

• Gentle static stretching for major muscle groups, with a focus on the lower body.

Day 2: Active Rest or Low-Intensity Activity

• Engage in low-intensity activities such as swimming, yoga, or walking to promote recovery.

Day 3: Cardiovascular Conditioning and Strength Training

Warm-up (5-10 minutes):

• Begin with the same light aerobic warm-up as Day 1.

Cardiovascular Conditioning (45-60 minutes):

• Continue with ski-specific activities, incorporating interval training.
• Alternate between high-intensity bursts (2-3 minutes) and recovery periods (1-2 minutes).

Strength Training (Bodyweight and Dumbbell Exercises - 3 sets of 12-15 reps each):

• Reverse lunges or dumbbell lunges.
• Push-ups (standard or on knees).
• Side plank (each side, 45-60 seconds).

Cool-down (5-10 minutes):

• Focus on stretching and releasing tension in the muscles used during strength training.

Day 4: Active Rest or Low-Intensity Activity

• As in previous weeks, engage in light activity or yoga for active recovery.

Day 5: Cardiovascular Conditioning and Flexibility

Warm-up (5-10 minutes):

• Perform a light warm-up similar to Day 1.

Cardiovascular Conditioning (45-60 minutes):

• Continue ski-specific activities, increasing the challenge by incorporating uphill sections if possible.
• Maintain a consistent pace during the uphill segments.

Flexibility and Mobility (15-20 minutes):

• Focus on dynamic stretches and mobility exercises to enhance your range of motion.
• Include balance drills such as single-leg squats on an unstable surface.

Day 6: Strength Training

Warm-up (5-10 minutes):

• Begin with a light aerobic warm-up as usual.

Strength Training (Bodyweight and Dumbbell Exercises - 3 sets of 12-15 reps each):

• Incorporate more advanced strength exercises, such as single-leg squats or pistol squats.
• Push-ups (standard or on knees).
• Side plank (each side, 45-60 seconds).

Cool-down (5-10 minutes):

• Concentrate on stretching the muscles worked during strength training.

Day 7: Rest

• Allow your body to fully recover. Rest is crucial for optimal performance and injury prevention.

During these weeks, it's important to maintain proper form during strength exercises and gradually increase the intensity of your cardiovascular workouts. Listen to your body, stay hydrated, and ensure you're getting adequate nutrition and sleep to support your training. Ski-specific activities will help you simulate the demands of skiing and prepare you for the slopes effectively.

Remember that this is a general guideline, and your pre-season fitness program should be tailored to your individual fitness level, goals, and any specific areas of weakness or concern. If you're unsure about any aspect of your fitness program, consult with a fitness professional or trainer for personalised guidance. Check out Lineham Fitness - for a personalised programme, online or face to face training and great tips and advice on fitness and nutrition.

Always consult with a healthcare professional before beginning any new exercise program, especially if you have pre-existing medical conditions or concerns.

 

When should you invest in your own ski gear?

Well-fitted ski boots and appropriate skis are crucial for improving your ski performance, but if you had to prioritize one over the other, a good fitting ski boot would generally be more important. Here's why:

Ski Boots: Properly fitting ski boots are the most important piece of equipment in skiing. They are the direct link between your body and the skis. A well-fitted boot ensures that you have control over your skis, can transfer your movements effectively, and maintain balance. If your boots don't fit correctly, you may struggle to control your skis and your skiing performance will suffer. Badly fitting boots can also lead to discomfort, pain, and even injuries.

Skis: While skis are essential, they come second in priority after boots. The choice of skis depends on your skiing style and goals. However, with good boots, you can adapt to various ski conditions and terrain using different skis. Skis can enhance your skiing experience and performance, but they don't have as direct an impact as boots.

In summary, if you're looking to improve your ski performance, start with properly fitted ski boots. Once you have a good boot, you can then consider upgrading or selecting skis that match your skiing style and preferences. A combination of well-fitted boots and suitable skis is ideal for achieving the best skiing performance. Consulting with a knowledgeable ski shop or boot fitter can help you find the right equipment for your needs.

A good ski boot fit is essential for an enjoyable and safe skiing experience. A properly fitted ski boot should feel snug and secure while providing comfort and control. Here are some characteristics of a good ski boot fit and the reasons behind them:

• Snug but not overly tight: The boot should feel snug around your foot without causing pressure points or discomfort. It should hold your heel firmly in place to minimize heel lift, which can affect control and lead to blisters or discomfort.
• Toes touching the front: When you first put on the boot, your toes should lightly touch the front of the boot liner. When you flex your knees forward, your toes should pull back slightly from the front, creating a small gap. This ensures that your toes won't be jammed against the boot when skiing downhill.
• Proper width and volume: The boot should match the width and volume of your foot. Ski boots come in various widths (last widths), and the fitter should assess if you have a narrow, medium, or wide foot to recommend an appropriate boot model. Volume is also essential to prevent unnecessary pressure points or empty spaces within the boot.
• No excessive pressure points: A good boot fitter will check for pressure points or discomfort and may use custom insoles or boot modifications to alleviate them.
• Secure calf and ankle fit: The boot should provide a snug fit around your calf and ankle to ensure proper control and power transfer while skiing.

A skilled ski boot fitter will ask you a series of questions to determine the best fit for your specific needs and skiing style. Some common questions might include:

• What is your skiing ability level? (Beginner, intermediate, advanced, expert)
• What type of skiing do you primarily do? (Alpine, backcountry, freestyle, racing)
• Do you have any specific foot issues or previous injuries that need to be considered?
• What is your foot width and shape? (Narrow, medium, wide, high arch, low arch)
• Do you prefer a more performance-oriented or comfort-oriented fit?
• What's your typical terrain and skiing conditions? (Groomed slopes, powder, moguls, park)
• What is your budget for ski boots?
• Have you ever had a ski boot fitting before, and if so, were there any issues with your previous boots?

The boot fitter will also measure your foot's length and width and may use a footbed scanner or other tools to assess your specific foot shape. They will then recommend a selection of boots that match your preferences and needs. Trying on multiple boots and assessing the fit while skiing in them is a crucial part of the fitting process to ensure you find the perfect match for your skiing adventures.

 

Ski Fitness - Suggested programme for Weeks 3-4

Here's a more detailed fitness program for weeks 3-4 of your preseason ski fitness plan. These weeks focus on building endurance, strength, and mobility to prepare you for the physical demands of skiing:

Week 3-4: Building Endurance and Strength

Day 1: Cardiovascular Conditioning and Strength Training

Warm-up (5-10 minutes):

• Jumping jacks, brisk walking, or light jogging to increase heart rate and warm up your muscles.

Cardiovascular Conditioning (30-45 minutes):

• Choose your preferred cardio activity (cycling, running, or elliptical) and maintain a steady pace.
• Incorporate 1-2 minutes of high-intensity intervals (e.g., sprinting) every 10 minutes to challenge your cardiovascular system.

Strength Training (Bodyweight and Dumbbell Exercises - 3 sets of 12-15 reps each):

• Bodyweight squats or goblet squats with dumbbells: Hold a dumbbell close to your chest while performing squats.
• Push-ups (standard or on knees).
• Planks (30-45 seconds): Gradually increase the duration.

Cool-down (5-10 minutes):

• Gentle static stretching for major muscle groups, especially legs and chest.

Day 2: Active Rest or Low-Intensity Activity

• Engage in light activity such as walking, swimming, or yoga for active recovery.

Day 3: Cardiovascular Conditioning and Flexibility

Warm-up (5-10 minutes):

• Same warm-up as Day 1.

Cardiovascular Conditioning (30-45 minutes):

• Continue your cardio activity, focusing on maintaining a steady pace with brief high-intensity intervals.

Flexibility and Mobility (15 minutes):

• Dynamic stretching and mobility exercises.
• Incorporate yoga or Pilates to enhance flexibility and balance.

Day 4: Strength Training

Warm-up (5-10 minutes):

• Same warm-up as Day 1.

Strength Training (Bodyweight and Dumbbell Exercises - 3 sets of 12-15 reps each):

• Reverse lunges or dumbbell lunges.
• Push-ups (standard or on knees).
• Side plank (each side, 30-45 seconds).

Cool-down (5-10 minutes):

• Focus on stretching the muscles worked during strength training.

Day 5: Active Rest or Low-Intensity Activity

• As in previous weeks, engage in a light activity or yoga for active recovery.

Day 6: Cardiovascular Conditioning and Flexibility

Warm-up (5-10 minutes):

• Same warm-up as Day 1.

Cardiovascular Conditioning (30-45 minutes):

• Continue with your chosen cardio activity, striving to maintain or slightly increase intensity.

Flexibility and Mobility (15 minutes):

• Continue to work on dynamic stretches and mobility exercises.
  Include balance-focused drills for improved stability.

Day 7: Rest

• Allow your body to rest and recover fully. Rest is essential for preventing overtraining and injury.

As you progress through weeks 3-4, aim to increase the intensity of your cardio workouts gradually and add more challenging variations to your strength exercises. Stay hydrated, get adequate sleep, and pay attention to your body's signals to ensure you're progressing safely and effectively. This phase of training will help you build the endurance and strength necessary for skiing.

Remember that this is a general guideline, and your pre-season fitness program should be tailored to your individual fitness level, goals, and any specific areas of weakness or concern. If you're unsure about any aspect of your fitness program, consult with a fitness professional or trainer for personalised guidance. Check out Lineham Fitness - for a personalised programme, online or face to face training and great tips and advice on fitness and nutrition.

Always consult with a healthcare professional before beginning any new exercise program, especially if you have pre-existing medical conditions or concerns.

 

Get fit for skiing programme - Weeks 1-2

Week 1-2: Establishing a Foundation

Day 1: Cardiovascular Conditioning and Strength Training

Warm-up (5-10 minutes):

• Jumping jacks, brisk walking, or light jogging to get your heart rate up.

Cardiovascular Conditioning (20-30 minutes):

• Choose an activity such as brisk walking, cycling, or swimming.
  Start at a moderate intensity for the first half of the session and gradually increase the pace.
  Focus on maintaining a steady pace and breathing rhythm.

Strength Training (Bodyweight Exercises - 2 sets of 10-12 reps each):

• Bodyweight squats: Stand with feet shoulder-width apart, squat down as if sitting back into a chair, then return to the standing position.
  Push-ups: Perform them on your knees if needed. See a demo of knee press up or full press ups 
  Planks: Hold for 20-30 seconds, gradually increasing the time as you progress. See a demo here!

Cool-down (5-10 minutes):

• Gentle static stretching for major muscle groups (hamstrings, quadriceps, chest, and shoulders).

Day 2: Active Rest or Low-Intensity Activity

• Consider a light activity such as walking, swimming, or yoga to promote recovery and reduce muscle soreness.

Day 3: Cardiovascular Conditioning and Flexibility

Warm-up (5-10 minutes):

• Choose the same warm-up as Day 1.

Cardiovascular Conditioning (20-30 minutes):

• Use the same activity as Day 1.
  Focus on maintaining form and improving endurance.

Flexibility and Mobility (10-15 minutes):

• Dynamic stretching exercises for legs, arms, and core.
  Examples: leg swings, arm circles, trunk rotations.

Day 4: Strength Training

Warm-up (5-10 minutes):

• The same warm-up as Day 1.

Strength Training (Bodyweight Exercises - 2 sets of 10-12 reps each):

• Reverse lunges: Step back with one leg and lower your body into a lunge position.
  Push-ups (or kneeling push-ups): Perform with proper form and control.
  Side plank (each side): Hold for 20-30 seconds.

Cool-down (5-10 minutes):

• Focus on stretching the muscles worked during strength training (legs, chest, and core).

Day 5: Active Rest or Low-Intensity Activity

• Similar to Day 2, engage in a light activity or yoga to promote recovery.

Day 6: Cardiovascular Conditioning and Flexibility

Warm-up (5-10 minutes):

• Same warm-up as Day 1.

Cardiovascular Conditioning (20-30 minutes):

• Continue with your chosen cardio activity, aiming for improved stamina.

Flexibility and Mobility (10-15 minutes):

• Focus on improving range of motion.
  Include dynamic stretches and yoga poses.

Day 7: Rest

• Allow your body to recover fully. Rest is crucial for your muscles to repair and grow stronger.

Remember to listen to your body and adjust the intensity or duration of exercises as needed. Stay consistent with your workouts during weeks 1-2 to build a solid foundation for the more challenging phases of your preseason fitness program.

Remember that this is a general guideline, and your pre-season fitness program should be tailored to your individual fitness level, goals, and any specific areas of weakness or concern. If you're unsure about any aspect of your fitness program, consult with a fitness professional or trainer for personalised guidance. Check out Lineham Fitness - for a personalised programme, online or face to face training and great tips and advice on fitness and nutrition.

Always consult with a healthcare professional before beginning any new exercise program, especially if you have pre-existing medical conditions or concerns.

 

Start your ski fitness programme and see the results on your next ski holiday!

Preparing for a ski holiday requires a combination of cardiovascular fitness, strength, flexibility, and balance. A pre-season fitness program should ideally start 8-12 weeks before your trip to build the necessary stamina and strength for the slopes. Always consult with a healthcare professional before beginning any new exercise program, especially if you have pre-existing medical conditions or concerns.

Weeks 1-2: Establish a Foundation

• Cardiovascular Conditioning: Aim for 20-30 minutes of low to moderate-intensity cardio exercise (e.g., brisk walking, cycling, or swimming) 3-4 days a week.
• Strength Training: Perform bodyweight exercises like squats, lunges, planks, and push-ups 2-3 days a week. Start with 2 sets of 10-12 repetitions for each exercise.
• Flexibility and Mobility: Incorporate basic stretching exercises targeting major muscle groups. See these two links for useful warm up stretches stretch 1 -  and here stretch 2 . These videos have been provided by Chris at Lineham Fitness.
Contact him for excellent guidance and a personalised fitness routine!

Weeks 3-4: Build Endurance and Strength

• Cardiovascular Conditioning: Increase the duration of your cardio sessions to 30-45 minutes. Add interval training to improve stamina, alternating between high-intensity bursts and recovery periods.
• Strength Training: Continue bodyweight exercises and consider adding light dumbbells for added resistance. Increase to 3 sets of 12-15 repetitions for each exercise.
• Flexibility and Mobility: Introduce yoga or Pilates to improve flexibility and balance. Stretch after each workout to increase range of motion.

Weeks 5-6: Focus on Ski-Specific Training

• Cardiovascular Conditioning: Incorporate exercises like stair climbing or hiking to mimic the leg endurance needed for skiing. Maintain interval training.
• Strength Training: Begin to integrate sport-specific exercises like squats with a stability ball or step-ups. Add resistance bands for lateral leg strength. 3 sets of 15-20 repetitions.
• Flexibility and Mobility: Prioritize dynamic stretching to mimic skiing movements. Continue yoga or Pilates sessions.

Weeks 7-8: Peak Conditioning

• Cardiovascular Conditioning: Increase the duration of cardio sessions to 45-60 minutes. Focus on maintaining a high level of fitness.
• Strength Training: Progress to more advanced strength exercises, including single-leg squats and deadlifts. 3 sets of 15-20 repetitions with increased resistance.
• Flexibility and Mobility: Prioritize dynamic stretching. Include balance exercises like single-leg squats on an unstable surface (e.g., a Bosu ball).

Weeks 9-12: Maintain and Refine

• Cardiovascular Conditioning: Continue high-intensity cardio sessions. Implement sport-specific drills, such as agility ladder or cone drills.
• Strength Training: Maintain a well-rounded strength program, emphasizing lower body strength and core stability. Add plyometric exercises like box jumps for power.
• Flexibility and Mobility: Continue dynamic stretching and balance work. Incorporate foam rolling to release muscle tension.

Additional Tips:

• Maintain a healthy diet to support your training efforts.
• Stay hydrated, especially if you're training at higher altitudes.
• Consider taking ski lessons or working with a ski instructor to fine-tune your technique.
• Allow for rest and recovery days to prevent overtraining and reduce the risk of injury.

Remember that this is a general guideline, and your pre-season fitness program should be tailored to your individual fitness level, goals, and any specific areas of weakness or concern. Gradually progress through the program, and don't push yourself too hard to avoid injuries. If you're unsure about any aspect of your fitness program, consult with a fitness professional or trainer for personalised guidance. Check out Lineham Fitness - for a personalised programme, online or face to face training and great tips and advice on fitness and nutrition.

To inspire you to get going take a look at some of the behind the scenes work put in by Mikaela Shiffrin, the greatest alpine skier of all time!

La Plagne high altitude skiing - exciting developments for the future!

What’s new in La Plagne for 2023-24?

There is huge change happening this year for La Plagne’s high altitude skiing, and we are very excited to see the first phase of that coming to fruition writes Johanna at Ice and Fire .

Live3000 is an ambitious 26 million euro development project between Plagne Bellecote and the La Plagne glacier which aims to improve access to the 3000m high altitude skiing in La Plagne.

Opening for the 2023-24 winter season, will be the new 10-seater Glaciers cable car. Starting from the Roche de Mio, the new cable car will climb to a mid-station at the Col de la Chiaupe and a summit at an altitude of 3000 metres, offering a panoramic view over the Vanoise glaciers. La Plagne is just one of a handful of resorts in the area with altitudes up to 3000m so making this area more accessible is an important strategic decision for the resort.

Work has already advanced well with the lift stations and pylons in place. The cabling has been added recently, and we hope that we’ll see them working within a few weeks. The cable car will be open to visitors from early December.

The new glacier cable car will provide faster, more reliable access to the glacier with a much larger visitor capacity. For 2023-24 the pistes surrounding the glacier will have been redesigned to maximise the usable space and improve the visitor experience. Non skiers haven’t been forgotten and it will be possible to use the cable car to access a 3000m experience on foot. La Plagne intend to use this facility to educate children, families and students about the mountains, glaciers and the global warming which is affecting them.

Tempted to go and try it? Ice and Fire offer catered chalet holidays in the La Plagne ski area.

 

Télécabine des Glaciers - Déc 2023 from Compagnie des Alpes on Vimeo.

The Three Valleys and its Three Snowparks

Based full time in the Three Valleys for over 20 years, Clare from Ski Magic has brought up her two children here, with winters spent exploring this huge ski area (and of course that means plenty of time hanging around the various snowparks and fun areas!)

Here’s her guide for anyone planning a ski holiday with older children, teens or people whose idea of fun is flying off jumps or sliding along rails.

Where are the best Three Valleys’ snowparks?

There are several snowparks across the Three Valleys which are dedicated to freestyle fun. Each has its own ‘personality’ and style, and each one has an area for beginners, intermediates and experts so you can gain experience and confidence just like on the pistes.

The actual elements (the jumps/things to do) in each snowpark changes during the season, depending on the amount snow and the creative inspiration of the team that builds them, so you can’t guarantee there will be the same things each year, but usually the snowparks are located in the same places which are shown on the Three Valleys piste map.

Not sure what some of the freestyle terms mean? Scroll down for our lingo explainer!

Here’s our guide on where to get your kicks in the 3 Valleys for freestyle.

Courchevel Family Park

From the name “Family Park” you’d think this was a bit tame, but actually a lot of local freestylers come here instead of heading to Meribel. Stronger beginners and intermediates will definitely enjoy the boardercross (to the right as you go through the entrance), with its rollers and hairpin turns. Go one at a time, or race between two (any more than that and it’s a bit crowded!)

At the Family Park you’ll also find kickers rated S, M, L and XL, and often within these graded routes are rails and boxes.

The site itself is not enormous but actually that makes it easy to do a few quicker laps using the drag lifts Sources/Rocher de l’Ombre, or Biollay chairlift.

There are also two Big Air Bags alongside the Family Park – one is for skiers/boarders, and there’s also one for sliding down whilst sat in a tractor inner tube style ring. There are a few picnic benches at the bottom so you can watch the jumpers or have a snack.

How to get to Courchevel Family Park: Located in Courchevel 1850. Take the Verdons gondola lift or the Sources/Rocher de l’Ombre drag lifts. It runs parallel to the blue Verdons piste so anyone that wants to avoid the snowpark can do that and meet up again at the bottom.
Laps: Sources/Rocher de l’Ombre drag lifts.

Meribel Snowpark

Meribel’s Open Park is much bigger than Courchevel Family Park, and has loads of different features for all levels with some really challenging elements. The route starts with a half pipe, then there are kickers, boxes and rails in Small, Medium and Large, with a quarter pipe lower down. You’ll also find a ski cross run to the left. The ‘Experts’ zone has the biggest XL jumps, which are for ‘experts only’ as the signs say.

How to get to Meribel Snowpark: At the top of the Plattières bubble.
Laps: on the chairlift Chatelet.

Val Thorens Snowpark

The original Three Valleys snowpark is in Val Thorens, and it’s still a good one! There are several elements and features for different levels: a boardercross, three freestyle zones depending on how big you want to go, plus rails, boxes and a half pipe.

You’ll also find an airbag next to the Le Roc drag lift at the Rond Point des Pistes and is open in the afternoons.

How to get there: Via the Moutière chairlift.
Laps: on the Plateaux drag lift.

What are the fun areas for younger children in the Three Valleys?

The Three Valleys is well set up for smaller children too. There’s the Elements Fun Park at the top of the Legends chairlift from Meribel Chaudanne, as well as Inuits and Yeti zones. Courchevel’s Family Park has a boardercross which is nice for kids who aren’t yet ready to fly off the the jumps but want the sensation of flying!

In Meribel there’s also the Piste des Animaux with info points and sculptures of the local animals, like eagles, marmottes and wolves.

How to stay safe in the Three Valleys snowparks:

• Start small, and try out the S jumps to get a feel for it, especially if it’s your first time, or your first day back on skis/a snowboard.
• Once you’re ready to try the M kickers, wait at the top to watch others hit them first, so you can get an idea of the speed needed to clear the jump – the last thing you want to do is go too slow and end up landing too short.
• In general, snowparks are busier after lunchtime once the snow has become softer and nicer to land on. If it’s busy, you know conditions are ideal!

Freestyle ski and snowboard lingo explainer:

Features/Elements: The fun parts of the snowpark, ie. the jumps, rails etc.

Kicker: a jump

Rail: looks like a handrail, made of metal. For sliding sideways on.

Box: A long metal/plastic ‘box’ with a flat top. Slide either forwards, backwards or sideways.

Boardercross/Ski Cross: a route with ‘rollers’ - little hills - to go up and down. You can ski or snowboard on it.

Air bag: A huge inflatable cushion – slide down the kicker and fly into the air, then land safely on the bag.

Park rat: Someone who hangs out at the snowpark a lot.

Switch: Skiing or snowboarding backwards

Flip: back flips or front flips can be done on the largest kickers.

180 or ‘one eighty’: A spin to face the opposite direction, ie. if you’re skiing forwards and do a 180 jump, you’ll land in switch (backwards!)

360/720 etc.: If you do a 360, you spin all the way round, 360 degrees. The numbers go up, the further you spin, ie. 540, 1080…. It’s usually said ‘three sixty’ etc. rather than ‘three hundred and sixty’!

Grab: Whilst in the air, grab different parts of your skis or snowboard and hold for a couple of seconds until you start to descend back to the snow.

Send/sendy: if it’s a big or sendy jump, you need to send it, to make the landing.

Butter: putting all your weight onto the tip or tail of your skis or snowboard to slide and spin.

Stack: If you don’t land a jump, you’ve ‘stacked it’!

Steezy: Looking good (think style + ease)

Gnarly: A person or a jump can be gnarly. Basically means terrifying!

 

Thanks to Clare for all the valuable tip and insights! Ski Magic have catered and self-catered chalets in Courchevel, La Tania and Meribel. With tons of experience and expertise they have been offering amazing ski holidays in the Three Valleys for over 20 years! Check out their chalets here!