© Ischgl
Do you mentally kick yourself every year when ski season starts and you find yourself huffing and puffing after only a few runs? Do you wish you could improve your technique and last longer before giving in and drowning your sorrows in glühwein? Skiing and snowboarding work practically every muscle in your body, and the reduced oxygen level at the high altitudes push your stamina. These snow sports require high levels of endurance, agility, cardio and proprioception and it just seems like so much to ask! But we’ve got good news for you: with a little work on your fitness this summer, this super-you is within reach.
Nothing beats the adrenaline rush of whizzing down fresh powder on those alpine slopes. But with a little poking around, you can find plenty of summer activities that offer a palatable alternative. Surfing and roller blading both mimic the movements that you perform when snowboarding and skiing. Cycling (especially uphill) is another great choice, as it works your quadriceps and helps with cardio – but it should be combined with some kind of exercise that will help develop your hamstrings as well. Other activities such as swimming, hot yoga, stand-up paddling, martial arts, tennis or climbing can help not only your strength but also your stamina, flexibility and coordination. Consider kayaking to work your core muscles. Of course, running is one of the best ways to improve your cardio; hill running and interval training is especially useful for skiers and snowboarders.
Mountain biking at Nevis Range, Scotland © Nevis Range
If you really want to get in shape for ski season, simply stamina won’t be enough. You can complement your cardio training with muscle-building exercises that will help you make leaps and bounds in technique when you finally get back on the slopes. Try exercises like squats, lunges and jumps to build your leg muscles. Sit-ups, crunches, planks and exercises with medicine balls will strengthen your core muscles, ultimately improving your balance. Weight-lifting is helpful for building muscle, and if you get creative with the weights (consult a professional first!), you can also use weight-building to practise perfecting the centre of balance you aim for while skiing.
If the thought of spending all summer in a gym depresses you, check out the many outdoor options available in Britain. Scotland and England have an extensive network of gorgeous mountain bike trails, and while the water may be a little frigid, Britain also has a few great surf spots. And, of course, there are several glacier ski areas in the Alps and the southern hemisphere where you can ski in summer if you’re just dying to get back out there!
© Em Bhoo, Wikimedia Commons/ Flickr
You can exercise as much as you want, but all your efforts are going to be in vain if you don’t eat healthy! That doesn’t mean you can’t indulge in the odd schnitzel now and again for nostalgia’s stake, but in general, you should try to incorporate a balanced, nutritious diet into your lifestyle. Even just shedding a few pounds can help you feel lighter and help increase your stamina on the slopes.
If you own your own skis or snowboard, there’s a lot you can do over the summer months to increase your equipment’s longevity. You should be drying your skis or snowboard anyway after each time you use them. If you’ve gone spring skiing on slushy snow, your skis or snowboard probably picked up some dirt and grime – rinse and dry them to prevent rust forming. At the end of the season, sharpen the edges if needed, then give them a good wax to prevent the bases from drying out. If you’re not experienced with sharpening edges or applying wax, take your skis to a professional tune-up shop and ask them for a summer wax. Over the summer, store your equipment in a dark, dry place.
© bikepeddlar
The ideal off-season training program will incorporate a blend of cardio and muscle-building exercises. With a little time and dedication, you can set yourself up for the best ski season ever! But don’t overdo it – know your fitness level, set realistic goals and be sure to consult your doctor before making any hard-core changes to your exercise regime. Always remember to warm up and down and stretch to prevent injury. See you on the slopes!
© Ischgl
Do you mentally kick yourself every year when ski season starts and you find yourself huffing and puffing after only a few runs? Do you wish you could improve your technique and last longer before giving in and drowning your sorrows in glühwein? Skiing and snowboarding work practically every muscle in your body, and the reduced oxygen level at the high altitudes push your stamina. These snow sports require high levels of endurance, agility, cardio and proprioception and it just seems like so much to ask! But we’ve got good news for you: with a little work on your fitness this summer, this super-you is within reach.
Nothing beats the adrenaline rush of whizzing down fresh powder on those alpine slopes. But with a little poking around, you can find plenty of summer activities that offer a palatable alternative. Surfing and roller blading both mimic the movements that you perform when snowboarding and skiing. Cycling (especially uphill) is another great choice, as it works your quadriceps and helps with cardio – but it should be combined with some kind of exercise that will help develop your hamstrings as well. Other activities such as swimming, hot yoga, stand-up paddling, martial arts, tennis or climbing can help not only your strength but also your stamina, flexibility and coordination. Consider kayaking to work your core muscles. Of course, running is one of the best ways to improve your cardio; hill running and interval training is especially useful for skiers and snowboarders.
Mountain biking at Nevis Range, Scotland © Nevis Range
If you really want to get in shape for ski season, simply stamina won’t be enough. You can complement your cardio training with muscle-building exercises that will help you make leaps and bounds in technique when you finally get back on the slopes. Try exercises like squats, lunges and jumps to build your leg muscles. Sit-ups, crunches, planks and exercises with medicine balls will strengthen your core muscles, ultimately improving your balance. Weight-lifting is helpful for building muscle, and if you get creative with the weights (consult a professional first!), you can also use weight-building to practise perfecting the centre of balance you aim for while skiing.
If the thought of spending all summer in a gym depresses you, check out the many outdoor options available in Britain. Scotland and England have an extensive network of gorgeous mountain bike trails, and while the water may be a little frigid, Britain also has a few great surf spots. And, of course, there are several glacier ski areas in the Alps and the southern hemisphere where you can ski in summer if you’re just dying to get back out there!
© Em Bhoo, Wikimedia Commons/ Flickr
You can exercise as much as you want, but all your efforts are going to be in vain if you don’t eat healthy! That doesn’t mean you can’t indulge in the odd schnitzel now and again for nostalgia’s stake, but in general, you should try to incorporate a balanced, nutritious diet into your lifestyle. Even just shedding a few pounds can help you feel lighter and help increase your stamina on the slopes.
If you own your own skis or snowboard, there’s a lot you can do over the summer months to increase your equipment’s longevity. You should be drying your skis or snowboard anyway after each time you use them. If you’ve gone spring skiing on slushy snow, your skis or snowboard probably picked up some dirt and grime – rinse and dry them to prevent rust forming. At the end of the season, sharpen the edges if needed, then give them a good wax to prevent the bases from drying out. If you’re not experienced with sharpening edges or applying wax, take your skis to a professional tune-up shop and ask them for a summer wax. Over the summer, store your equipment in a dark, dry place.
© bikepeddlar
The ideal off-season training program will incorporate a blend of cardio and muscle-building exercises. With a little time and dedication, you can set yourself up for the best ski season ever! But don’t overdo it – know your fitness level, set realistic goals and be sure to consult your doctor before making any hard-core changes to your exercise regime. Always remember to warm up and down and stretch to prevent injury. See you on the slopes!
Born and raised in the ski paradise of Vancouver, Canada, I learned to ski before I can remember, balancing precariously on my parents’ skis as they sailed down the hill. I started snowboarding in my teens and am now delighted to be exploring everything Europe’s ski scene has to offer!
