The Ski Blog

Chalets Direct… ain’t no mountain high enough

Ski holidays & summer holidays in the mountains

  • 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.

     

  • 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.

    1

    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!

  • The best Pre-Ski fitness tips!

    1

    With the ski season upon us it's time to make sure your body can handle it. If it's been a while since you've worked out it's never too late to get started on a safe, effective fitness habit.

    Our fitness guru, Chris Lineham, is ready to get you up to speed for the winter ahead, and to keep it going so that whatever your sport, you can stay injury-free and strong. Fitness is for life – not just the ski season!

    Why fitness needs to be a regular habit

    Rushing into a full blown exercise routine for 6-8 weeks before a skiing holiday will increase your risk of injury dramatically and that could ruin your holiday. 
    • By making fitness a lifestyle, your body has time to adapt gradually to exercise and efficient recovery (like going up in gears in a car).
    • When you make little progress you are more likely to give up. Fitness takes time and patience but the life changing results are worth it. 
    With these two facts in mind when you do make it a lifestyle you feel good all year round. On top of that, feelgood hormones are released by the brain that give you a natural high.

    You live pain free! Your muscles are stronger, this results in less tension and inflammation on the joints, ligaments and tendons. Your other sporting hobbies improve. Focus and reaction time improve because you are not distracted by your lack of fitness. And you can experience fat loss all year round. Why drop fat for winter when you can look healthier for summer too?
     
    As a taster, see these two useful pre-ski stretches to warm up the muscles.

    For more information on Chris' bespoke fitness programmes take a look at www.fitnesscoachcheltenham.com or email him at health@chrislinehamfitness.co.uk. Find him on Instagram @linehamfitness

  • Why Yoga gives skiers an edge – and not just on the slopes!

    Honi
    It’s official David Beckham, Jennifer Aniston, Russell Brand, Ryan Gosling. Lady Gaga they are all doing it. And world famous ski racers…….do not pass a day without a practice. Lorraine Clissold explains the benefits of yoga and how it can help your skiing.

    1) FLEXIBILITY

    The obvious one –  and a major factor in injury prevention.

    My experience is that most yoga students first come to class to work on their flexibility or strength. And that they feel the benefit of a regular practice very quickly.

    As a recreational skier it is possible to reach a reasonable, or pretty accomplished, standard without being particular fit or flexible. And that is great if all is going well. But it is when you catch that edge or hit that bump that your flexibility, or lack of it, will make the difference. Most often it is the knee that takes the brunt of any mishap but the accident more often than not will be initiated at the hip.

    Because modern life for most people involves moving on one plane, sitting, standing, or if you are lucky, walking, tightness or limited movement in the hip area is common. Moreover it is frequently accompanied by a degree of inflammation or lower back pain which makes movement uncomfortable and then exacerbates the problem.

    In yoga we work with the whole body, usually starting by moving the spine and releasing any tensions there and then mobilising the joints before stretching the muscles and opening the hips.

    Not only will a fit flexible body be able to weather an impact more easily than a tight fit one but it will be less likely to tense up when that impact take place. Which leads me on too…….

    2) BREATH CONTROL

    Where yoga becomes more than an exercise class

    The breath is the only physiological process which is both consciously and subconsciously controlled. Thus it links the two parts of the mind. So the greater the awareness of the breath the more we are able to control thoughts and actions. Pretty useful in all areas of life – and the real bonus on a black run.

    Yoga teaches awareness of the rhythms of the breath and also specific breathing techniques or ‘pranayama’. Rhythmic breathing leads to rhythmic skiing. It is usual in yoga to breath in to lengthen and out to release or twist. Perfect for linked turns. When the breath falters so does the body. So the ability to keep the breath steady will help a skier recover from a sticky patch.

    And for the anxious types then there are pranayamas which will help calm the mind before hitting the slopes.  These can be a simple as taking deep breaths into the whole of the torso, focusing on a three part inhalation or exhalation.

    3) PHYSICAL AWARENESS

    Bringing the body back into balance

    Yoga is a totally holistic practice which helps you become aware of imbalances or blockages. These might be causing pain or discomfort or simply preventing you from performing as well as you might. Many of us are very one sided which can make skiing a challenge if you hit that big mogul or patch of ice on your weak side.

    In a good yoga class you will soon become aware of imbalances in your posture or the way you walk which might impact knees, hips back or shoulders. Many issues start with badly aligned feet. It fact it is amazing how many aches and pains can be reduced by mastering the Tadasana or Mountain pose which looks so simple – just standing still!

    The psoas muscle which connects the your spine to the legs, can also cause alignment issues, along with back problems and other pelvic issues. It is a particularly difficult one to deal with too as a lot of the tension it holds can be subconscious. Hence a holistic practice like yoga has more chance of sorting it out than hours spent pumping iron at the gym.

    And of course a yoga practice will include one legged postures, which, once your body is in alignment, will help improve your balance and therefore your chances of staying upright on the slopes.

    4) MENTAL AWARENESS

    Put your mind in your body

    My yoga teacher always said ‘You don’t put your body into the pose – you put the pose into your body’

    When you truly practice yoga your mind is in your body. The student who has perfect alignment but who is thinking about what he will have for dinner is not doing yoga. While the person who is struggling to touch their hip but is feeling what is holding him back and where his strengths and weakness are is on a journey.

    Knowing how your mind and body work together, both where they do it well and where they need improvement, is a big leap forward in any training programme. And once you have mastered that you can begin …

    5) BREAKING HABITS

    Come out of the grooves

    Habits are not always bad (though some are better than others!). What they do, however, is to create grooves, our impulses find it very comfortable to run along them. Ever noticed how you tune in to the piece of music that you listen to often? It’s literally in the grooves.

    Once we reach adult age we will undoubtedly have adopted a lifestyle which involves a large amount of repetition. Our minds and bodies are stuck in the grooves. Helpful, perhaps to get us to work on time, but not so great if trying to improve in a sport such as skiing.

    Yoga breaks habits. We turn upside down; put our legs in the air; twist, turn and balance. Even more of a change for some, we slow down, we tune into our breath. And as we learn to break habits on the mat, we find it easier to break them in life. And on the slopes the difference between a good habit and bad could mean a more comfortable run, a safer descent, and less stress on the body so a longer day's skiing. 

    6) BEING IN THE MOMENT

    Any good athlete, and skiers are no exception, is totally in the moment. This is a skill that may be easier to perfect on the yoga mat than when racing down the slopes. And once mastered it will improve not only your ski technique but every aspect of your life.

    A fellow yogi and long distance runner once told me her best performance always comes when her only thought was ‘I am running’. Not ‘am I running my best?’ ‘Or am I going to win?’ Simply running with her whole being. Any ski racer will tell you the same. 

    This concept is closely related to the idea of putting your mind into your body but perhaps an easier one to take off the mat. It can also enhance your enjoyment of every second spent on the slopes.

    7) LETTING GO

    Put in the work and enjoy the journey

    The most important lesson that yoga teaches is from the ancient yogic text the Bagada gita: ‘Do your best and let go of the outcome’. A difficult one to take on board, particularly for the more competitive in nature. But so transformative when adopted. Success is transitory and once achieved at best leads to the desire for more success; at worst it can lead to a hollow feeling of ‘what was all the fuss about’.

    Whether your ambition is take the fall line with a series of linked parallel turns, or to bounce through the powder with abandon, put the work in and enjoy the journey. But if you find that instead of turning heads you are about to land on your bottom then let it go. You’ll fall more comfortably anyway.

     

    YogaLorraine Clissold is a yoga teacher, Ayurvedic coach and partner at Yogandspice at Valley View, a small retreat centre near Whitby North Yorkshire, recently listed as one of the UK's best wellbeing holiday retreats in The Guardian. Find out more about Yoga and Spice Retreats in North Yorkshire

    She is also the proud mother of Honor Clissold, GB Alpine ski racer. 

  • Ski Fit – It`s not Rocket Science.

    Dave Murrie is developing a new BA degree in Snowsports Industry Operations and is also the author of the Amazon Kindle ebook `Ski Conditioning for Injury Prevention & Performance` – get it here ! Here he gives us the heads up on getting fit for skiing – and preventing injury. 

    When an untrained person starts any exercise program, he or she gets fitter, almost no matter what the program is (as long as they do not get injured). Anyone can get out of breath, get muscles sore and get sweating with a bit of effort (and many people can make it fun). Anything done that's physically a bit more than what has been done previously constitutes a new stress and an adaptation will occur (positively if recovery is appropriate). Hence, all gym schedules initially work with varying degrees of efficiency. This is why everybody thinks their fitness programme works, why you find testimonials for every short term and generic programme, and everyone knows about getting fit.  Although all exercise has some effect, training actually produces a specific adaptation to the imposed demand.

    Fit for what? It`s great to be `fit`, to feel fit, but snowsports involve using muscle patterns that are not common in everyday activity or fitness exercises. There are many components to fitness, including aerobic, anaerobic, speed, agility, strength, power, strength endurance, suppleness, balance and `core` stability but there is little hope of transfer of performance benefit from (fitness) activities that are not stressing the body in the demands of the sport. Even endurance and strength have multiple types. Alpine skiing and riding uses muscles and joints in ways that are not matched or well developed by generic fitness strategies and fitness cannot be stored (but it can be maintained).  The more motor control you have and the more skilful you are the less physical fitness you need for the same performance, especially less aerobic fitness.

    Snowsports, especially at high performance, can put a great deal of stress on the knees and lumbar spine and their control in particular.  In fact the most common injury sites are the knee and lumbar spine.  Injuries or weaknesses, in the knee and lumbar spine are particularly debilitating to even normal everyday movement: your knees and spine are key joints for lifelong freedom of movement. Tendon and ligament injuries are long lasting problems too. Consider that ACL and back injuries are both serious and a ubiquitous problem in ski racers, snowboarders, skiers and ski instructors.  So give your movement machine an `MOT` in relation to the demands you are inflicting on it with your performance and performance aspirations.

    Then bear in mind that knee and back problems can be significantly reduced by special, specific conditioning including regular practice of high quality dynamic, neuromuscular control activities. Moreover, the same (effective) resisted coordination practices for your joints are performance enhancing. Sports science and sports medicine (in particular applied biomechanics) can tell us a great deal about how to prepare and protect the weakest links, and control their movements to best performance effect. 

    The nature of snowsports holidays and of skiers and boarders, regularly results in complaints of muscle stiffness and soreness, particularly with beginners or learners. Typically after the first morning on skis, muscles unused to such activity become stiff and sore; and the soreness can last a full week, which unfortunately, happens to be the length of the average ski holiday. Any unaccustomed exercise usually results in muscle soreness; calf and quadriceps muscle groups are particular areas that the nervous can find overused and the limited flex and stiffness of ski boots can exacerbate the problem. The key factor in the cause of muscle soreness is the level of specific exercise in relation to the performer`s fitness for the exercise, and it is avoidable (but not by your typical 6 weeks pre-season programme). Once you know the performance demands of your sport and your goals, you can evaluate your current status in relation to these demands. Then you can take into account your commitments, age, development, physique, past injuries, personality, motivation etc. and plan to progress by going beyond your comfort zone: What do you want? Where are you now? What could you do? And moreover, what intelligent training will you do…?

    Do the most effective (& then efficient) training to support your objective(s), enjoy the process (and how it enriches your life). ‘Fit for purpose’ is dependent on the overlapping components of; skill (including techniques, coordination and balance), psychology, tactics, and the 4 broad physical aspects of strength, endurance, suppleness and speed (beware though of overemphasising the performance benefit of extra generic training for flexibility or speed of limb movements per se).

    Snowsports do not produce the same demands on the body as swimming, running, tennis or even cycling for example. A power lifter’s fitness is not really relevant, nor a marathon runner`s. While all activity has an aerobic component (if only for recovery) and the body has a need for basic cardiovascular fitness for health and daily activity; most riding and skiing, even at altitude, places limited demand on your aerobic capacity. Similarly, if you have bad flexibility it can impair your movement potential, and make you feel old, but snowsports do not require high levels of flexibility per se. If your day job is sedentary or you spend a lot of time at home sitting, you probably do need to improve your aerobic fitness and your mobility but there is more to it than that. If you do not have a specific (asymmetric) deficiency then to benefit your on snow time it is not stretching, nor walking, or aerobics that is going to transfer a significant difference to your performance, safety or enjoyment.

    Generally what produces fatigue in snowsports is your local muscular endurance and anaerobic limits. You are looking to create and control speed & direction, steering the equipment, effective riding (dynamic posture & balance), resistance to G forces and injury plus coping with nerves, altitude and cold. The demands are largely anaerobic, in multiple bursts over a lengthy period of time with good coordination, structural integrity, leg power and spinal isometric endurance. You use specific muscle groups in more intense ways, through different ranges and movement patterns and with more significant use of eccentric muscle contraction than found in everyday activity, and moreover in common fitness programmes. You slide for 30 seconds to a few minutes, take a short stop, set off again, have 5 times and more rest time on the lift before repeating the process for a couple of hours then take a break, and do it again, maybe all day, all week. Think decelerations, think rotation, think relatively short, repeated bursts on the stepper or running downhill; all with great postural control and alignment.

    It`s not about how fit you are, but how you are fit that counts.

    It`s not rocket science: 

    You are far more complex, far more fragile and far more adaptable, than a rocket.

    Dave Murrie. 

    Ski1

    Dave Murrie is developing a new BA degree in Snowsports Industry Operations and is also the author of the Amazon Kindle ebook `Ski Conditioning for Injury Prevention & Performance` – get it here ! 

     

  • Top Tips to Prepare for your Ski Holiday

    Whoa how did that happen? Suddenly we're approaching mid-October. Ski Shows, Halloween and winter are round the corner. It's the ideal time to start thinking about getting ready for skiing. Whether you're taking the plunge for the first time or an experienced skier, a little bit of preparation and planning will make everything go a lot smoother. 

    1. Holidaying wth beginner kids? Get them some lessons. 

    Dreamstime_xs_11762530It's hard for intermediate/experienced adults to remember how unfamiliar and strange everything was the first time you clipped into bindings. Cumbersome boots and planks under your feet is something we obviously don't experience everyday. Factor in your age and if you're under 10 the weirdness element can be mutliplied by 10.

    So what can you do to avoid a first day fall out – when you go to pick up the kids from ski school and find them in tears and vowing never to return?  If you can, get them some pre-season lessons. Snow domes, snow centres and artificial ski slopes all over the country offer beginner lessons aimed at children from as young as 3. This can make an enormous difference to how successful the ski experience will be in resort – and will often allow your children to improve quicker once they're on real snow.

    The UK Snozones for example, based in Milton Keynes and Castleford, offer the SnoAcademy for kids from the age of 3. It consists of weekend sessions and the emphasis is on fun and play whilst developing new skills. The Snow Centre in Hemel also offers group lessons for juniors (from age 4) and during school holiday periods, 2 day courses – you can book now for the upcoming half term week.

    Whilst it may seem like an unecessary expense think of it as an investment. By the time you get them into resort and onto snow they'll know the deal and will be excited and raring to go, rather than scared!

     2. Physical Preparation.

    Ok so you say it every year about this time – I must get fitter for skiing. But somehow, with the pressure of work, family, social life, the best intentions get forgotten. Then suddenly you're at altitude and trying to negotiate something steep and you wish you'd taken the time to do just a bit more. Make this the year that you do something about it! Just stepping up your regular fitness routine by about 10-20% will pay dividends in a month or two – so by the time you're on the slopes you'll feel the benefit.

    Just googling "exercises for skiing" will give you a great range of resources and tips. Start easy and adapt exercise to your level. It's never too late to start.

    3. Do Some Research.

    So you may have already booked your holiday or are looking around to see what's available. The main thing is to choose a holiday which meets your expectations. if you're a seasoned skier you'll have a good idea of what to expect and what you want. If you're not (or even if you are), spend the time and make a list of what's important to you. Do you need a short transfer? Some airports can be 3 hours or more away from mountain ranges. Do you want chocolate box charm? Do you want a lively resort with lots of apres ski?  Do you want a good swimming pool, gym, ice rink, bowling alley? Are you looking to  tour the local area – what are the roads like for driving? Is there public transport? What's your budget – do you want the best of the best, or cheap and cheerful? In your accommodation is wifi essential? how about a hot tub or sauna?

    If you're organising the holiday, whether for a large group,  family or just you and one other, it's a good idea to set the guidelines so that nobody is disappointed. If you haven't found your holiday yet then you could try The Solutions Room – that's where you can ask all your questions and see what offers/answers/solutions come back.

    4. Learn about Snow Conditions

    If you're an experienced skier/snowboarder chances are that you will at some point be skiing off-piste. Modern skis make it much easier for relatively inexperienced skiers to try the powder – and snowboarders have been doing it for years. So if you are going to do that it makes sense to learn more about the environment. During the autumn Henry's Avalanche Talk runs regular sessions in partnership with Ellis Brigham and the Ski Club of GB. 90% of avalanches are triggered by the victim, and in many cases the situation could have been avoided with a bit more knowledge. The HAT Autumn Tour kicks off in Manchester on November 29th. If you're an off-piste regular you owe it yourself and your ski/snowboard buddies to go along.

    Dreamstime_s_21224341

     Will you be jumping for joy on your next ski trip?

  • Great Pre-Season Fitness Tips and Exercises

    Pre-season fitness tips and exercises for better skiing by ski guru and elite instructor Mark Gear.

    Mark skiing

    Ski Tips by Mark Gear

    There
    is no better physical training for skiing than skiing itself. The
    majority of people who ski partake in the sport for 2-3 weeks per year.
    So its probably safe to say that more enjoyment can be had by most
    skiers, if they physically prepare for those precious days on the mountain.

    This
    is not intended to be a set programme, but aims to provide insight for
    how to train more specifically for skiing. To take your dry land ski
    training more seriously, head down to your local gym and ask for help
    from the professional staff to design a personal programme. This really
    can do wonders for your skiing. It's best to be in good physical shape
    before starting a strength training programme. Check with your doctor
    before starting a physical fitness programme.

    Programme duration

    Any
    exercise you can do before your ski trip will certainly help. However,
    an 8 – 10 week ski specific programme of 3-4 training sessions per week
    can help dramatically. Starting with strength training and ending with
    plyometric training. This will help prevent your legs from burning
    half way down the slopes and reduces the risk of injury. More about
    Plyometric training later.

    Cross training

    Cross
    training through different sports is a great way to improve general
    fitness for skiing and will help most recreational skiers. Any sport
    that involves moving the legs and getting the heart and lungs working is
    a good place to start. Running, jogging, cycling, swimming and tennis
    are great sports to prepare yourself for the coming season.

    Flexibility

    Flexibility
    is an important part of training for any sport and can help reduce the
    risk of injury. It is important to take the time to stretch straight
    after each training session, whilst the muscles are still warm.

    Skiing specific training

    This
    kind of training includes initially strength training with weights and
    secondly plyometric training. Once strength has been increased,
    plyometric training can later be used to improve speed, agility and
    power. Ski specific training, as the name implies, aims to target the
    muscle groups used in skiing and to use them in a similar way to skiing.

    Some skiing specific strength training exercises

    The
    following exercises not only increase strength, but also balance skills
    which are important for skiing. The exercises should be performed in
    repetitions and sets. Again it's best to ask a fitness trainer for help
    at your local gym to design a personalised programme.

    Free weight squats

    Free
    weight squats (no machine), for improving whole body strength and
    balance. This exercise really targets the legs and core which are
    important muscle groups to strengthen for higher performance skiing. It
    is important to perform squats with the correct technique. Care should be taken as poorly performed squats can cause injury.

     

    deepsquat

     

    Some useful tips for free weight squats

     

    • Warm up first with low weight or no weight.
    • Use someone to spot you.
    • Face a mirror to check your technique
    • Keep your back straight and parallel to your lower legs through each squatting movement
    • Keep your head up and look forwards with eyes open.
    • Keep your chest pushed out in front.
    • Keep your feet in a comfortable symmetrical stance.
    • Keep your feet flat on the floor through each squat.

     

    The Lunge

    The
    lunge also targets the major muscle groups used in skiing. Precaution
    should be used to ensure correct technique. The emphasis should be on
    quality, balanced and smooth lunges without too much weight.

    barbell-lunges

     

    Some useful tips for lunges

     

    • Warm up first without much weight.
    • Use someone to spot you when lifting more weight.
    • Stand with one foot forward, the other back.
    • Both feet should be facing straight forward.
    • Be sure your front knee is over your front ankle.
    • Lower your back knee almost to the floor, and rise up again.
    • Concentrate on squeezing to push yourself up, keep the abdominals tight and the lower back in a neutral position.
    • Maintain the body in an upright position with a straight back to avoid leaning forward.

     

    One leg squats

    One
    leg squats can be more difficult to perform as balancing is more
    challenging. It's best again to start with low weight. When
    comfortable with the technique, weight can be held in each hand or on a
    bar held behind the neck. Try placing a cushion under the front foot to
    really target your balancing skills. This helps to strengthen the
    little muscles used for balance in the legs and core.    One-leg-squat

    Some useful tips for one leg squats

     
     

    • Use someone to spot you when lifting more weight.
    • Stand with one foot forward, the other placed behind on a bench
    • Keep your back straight
    • ensure your front knee does not pass in front of your toes

     

    Plyometric training

    Plyometric
    training involves high-intensity, explosive muscular contractions that
    encourage the stretch reflex (stretching the muscle before contraction
    so that it contracts with greater force). Sounds complex although most
    plyometric exercises are simple. The most common plyometric exercises
    include hops, jumping and bounding movements. This type of training is
    typically done after a strength training programme. Plyometric exercises
    can enhance agility, speed and power which are important components of
    higher performance skiing.

    plyo-jumps

     

    A skiing specific plyometric exercise

     Lateral jumps

    Lateral
    jumping simulates many movements that are used in skiing. Bending and
    stretching of the legs with agile lateral movement, including flexing of
    the ankles, knees and hips. Aim to keep good control and balance,
    landing and taking off with both feet.

    Control leg symmetry in lateral jumps. Aim
    to keep your knees and feet the same distance apart. This is an ideal
    stance for skiing. Developing this kind of control can really help build
    stability and symmetry into your skiing stance.

     

    lateralvertical2

     

    By Mark Gear  Head ski coach at All Mountain Performance Chamonix.

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