“The best training for skiing is skiing.” For a long time this rule was applied by world cup athletes. Yes, skiing is a good workout for you. However, it is advantageous to include other training methods in your regime, particularly when you are not participating in winter sports.
What needs to be considered?
The more you move, the better it is. However, in these hectic times we live in, we know it is not always easy to do regular exercise. To prepare as well as possible, you need to consider the following three areas:
- Coordination: You can improve this with exercises using roller-boards, slackline or Yoga, as Julia Dujmovits does.
- Strength: Besides classical weight training, you have endless possibilities to improve your strength. Whether it be from climbing, crossfit or freeletics, the important thing is that you have utilise your major muscle groups. You should focus on the legs and glutes.
- Endurance: From cross-country skiing to swimming, cycling or jogging. A solid foundation is what lets you enjoy a day skiing. You can improve your performance with interval training if you do not have the time for a longer low intensity work out.
How should I work out?
Start early enough and gradually increase the intensity. It is completely up to you where you train. We will not suggest a specific training plan at this point. Regardless as to whether you train in a gym or participate in other sports, strong legs and glutes will help you become a stronger skier. Regular endurance sessions are good for your cardiovascular system and will enable you to enjoy long descents on long ski days with fewer breaks. In order to be an agile and adaptive skier, you can improve your coordination with exercises on one leg, roller-boards, slackline, blindfolded or similar.
How much do I need to train?
Our advice is that you train at least three times a week for about an hour. This will help to keep you fit and ski days should no longer be a problem for you. If you work a lot and/or have a family you will need to schedule your workouts. Training pays off, because it can reduce the risk of ski-related injuries. You should also factor in rest days to give your muscles time to regenerate.
How important is stretching?
Stretching increases your range of motion. This can also benefit your skiing. When and how to stretch is explained by the eGym Blog in their 9 Answers.
Let us know in the comments how you prepare for your ski holiday.