A ski fitness plan for next season.

A snowHead

I took a couple of lessons during my most recent trip, after a six year lay off, and was completely embarrassed by my lack of conditioning. I mean, seriously shown up. First lesson with with a lovely lady, Katerina, 2nd day of the trip. She was late 50's, techinically without question and skied me off the mountain. A week later I had a race session with a chap, Harry, 55, ex-national team coach (Austria), the same scenario.

I'm going to commit the next 10 months to getting in the best shape for the next season. And then to keep that condition to get my Austrian qualifications within the next few years.

I'll document the whole thing, from my planning to the actual workouts and exercises, to the real snow results in January next year.

My stats - 44 years old, 45 in June - skinny (5"11' - 70kgs), need to work on lots of 'skiing' muscle, flexibility, agility and cardio-endurance - need to pack in a 20 a day smoking habit.

I already have a basic plan - Slowly start to build leg and core strength and pay attention to overall body balance. Meanwhile, quit the smokes and start to hit the cardio side of things. Introduce plyometrics and look at the explosive elements of skiing once the strength and endurance side can let me really go for it.

My aim is to hit the slopes in January 2014 in the best shape I've been in for 20 years. My goals are to hit pre-specified markers along the way. I'll be using Chris Fellows 'Total Skiing' as a guide.

Who's in?

I'll be starting in two weeks.

A snowHead

I'll follow this. Been planning to do some work on my fitness every year for the last ten years of my last seven (yearly) ski hols. In all seriousness though something simple and easy to follow would be helpfull. (I've reviewed this post twice, but still submitting it)

Well, the person's real but it's just a made up name, see?

AsterixTG, I've been 'in' for the last 8 months ...knee rehab... and the extra fitness has really paid off. I follow a programme based on the one set out in Wimbledon Clinics Facebook page. I'm not strong enough for the full programme yet but I'm aiming to get there before next season.

Good luck

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I'm in- sort of. Am on my own Project 2016 ( a two year programme of self improvement prompted by wearing braces) (what is it with us mid forties peeps?), and improved fitness is one of the things, I'm not in bad shape, but could do more. Post what you do and I'll think about it!

Anyway, snowHeads is much more fun if you do.

Hi AsterixTG I can relate to your embarrassment, I'm 52 in April, 6'2" (1.88m) and about 13 stone (85 kgs), skinny-ish, binge drink, have asthma and smoke 20 a day, 3-4 kebabs a week, get the lift going up (but use stairs coming down - not totally lazy), basically a doctor's nightmare and a heart attack waiting to happen.

Went to Val d'Isere in December managed to keep up with the group but it was a struggle particularly walking up the steps to the funicular, well jiggered, the journey allowed me to recover. Have another trip coming up in April so need to get to my act together.
The December trip was a wake-up call, I must admit getting myself motivated is difficult, particularly in this bad weather.

My fitness plan (apart from reducing the obvious) run 1 mile every morning except weekends, when I got it down to 6 minutes, I gradually built up to 6 miles, plus spent a couple of days on weights. It has sort of worked. Though don't go every day now. But I do feel much better in myself and feel that I'm less of a risk of doing my ligaments in. But still haven't been able to reduce my smoking or the take-aways. See how I feel when I skiing.

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James Bennett from JJC Training, who if I remember correctly posts on snowheads as jjc_james, was able to share details of the course preparation programme that they recommend their clients take. It is pretty full on, but if you're serious about this I'd recommend getting in touch with him to see if you could adapt it to your own needs.

Personally my view is that for skiing strength training should definitely play second fiddle to balance training and general fitness. Work on your core rather than legs. Giving up smoking will probably make the biggest difference and comes with a whole host of other benefits.

Then you can post your own questions or snow reports...

the JJC programme is too full on at your current fitness levels. squats and lunges are your friend along with hamstrings, core and importantly lower back and lats work imv... general cardio is not that crucial unless training at hight altitude. Take care at your age with plyometrics, flexibility and balance work would be better..

After all it is free

AsterixTG, I'm 2 years older than you, I find a mixture of circuit training (which does core, squats, balance, etc) and cycling really do it for me and are also fun! I'm convinced cycling helps build the muscles all around your knees.

PS why start in 2 weeks, and not now?

kitenski, Work mainly - crazy couple of weeks coming up and I also want to do more research into how I want to plan the stages.

What you say about the knee surrounding muscles make sense Smile

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Join a boxing club and do their recreational fitness sessions. You will be astonished at the rate your fitness progresses. You can still do the other elements of your programme but the boxing will deliver immediate benefits. Oh, and get the smoking and kebabs sorted pronto.

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AsterixTG, I wouldn't exactly say I was 'in' but I have ordered the Chris Fellows book! Well, it's a start. wink

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You know it makes sense.

Eating a kebab while totally drunk is actually more healthy because you lose half of it down the front of your shirt. wink

Otherwise you'll just go on seeing the one name:

Chaps - just to clarify, it's not me on the doners and binges wink

Well, not all the time...

A snowHead

AsterixTG Although I'm a few months older than you, boxing training (they do a quite a bit of leg work, plyometrics and lots of core) along with mountain Biking, hill walking, cross trainer and balance exercises all keep me fit / in shape.

For me mountain biking tends to cause a muscle imbalance between the quads / hamstring so I use this exercise to even things up.

http://youtube.com/v/czf-1snzG2c

Never smoked but spilt a few kebabs in my time Very Happy

http://youtube.com/v/5kquSK9tcXI

A snowHead

DB, I have started doing that hamstring exercise but I don't think I look that good doing it. That is you, isn't it?

Well, the person's real but it's just a made up name, see?

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Anyway, snowHeads is much more fun if you do.

AsterixTG, all you suggest in your first post is sensible - especially stopping the cigs.
But also put exercise back into your every day activity.
Walk to the station, shops, pub. Bike to work. Stop taking lifts and walk up the stairs. Walk up the escalators.
And start gardening. But throw away all those aids: raking and brushing make for a wonderful work-out.
Make exercise a normal part of you every day life.

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Jonpim, He lives in Dubai, he isn't going to be doing any gardening.

Then you can post your own questions or snow reports...

Bit of a weird one - I had a bang on the knee while skiing 3 weeks ago and while I had a bit of overnight swelling on it, but it seemed to be clearing up quickly.

Now 3 weeks later it seems to be getting sore, 'tight' and hot to the touch. I spent all Friday out and about, running around doing stuff and yesterday it was a tad sore - going for a specialist appointment tomorrow to see what's what.

Hopefully it's nothing that will impact my plans too much.

After all it is free

Ah! Thank you rjs.
A google image search for "Allotment Dubai" got me this pic.
But if they can create countless golf courses and a huge snowdome, surely they could find space and resources for Allotments.
I'm sure Sheik Mohammed would be obliging if asked nicely.

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Back from the Orthopedic Specialist.

Poked and prodded, twisted and shimmied, had an X-Ray etc…

No pain other than when pressed directly onto the inside ligament where the impact was.

So, doc thinks it’s nothing more than impact trauma and the ligament is sore. There is still some fluid in the knee which is causing the tightness.

Gave me an anti-inflamatory - Voltfast Powder - with another capsule, Lanzor, to negate any stomach upset) and a gel (Fastum) to rub in.

As a precaution I will have an MRI scan later this week when it’s approved and booked in.

Just got to take it easy, nothing else really – should heal itself in the short term.

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I'm in because Pam W thinks I'm a fat git and that mincing around on some skinny gay skis for a few weeks is going to do anything other than annoy me.

I've joined a gym, own a road bike (shhhh) and a mountain bike and will make a concerted effort to reduce my wine intake.

2 problems so far. 1) My dearest darling wife has broken her arm so joint gym sessions are out of the window and I'll need to help her do most things for the next few weeks. I like soaping her up though so I'm not complaining about that part wink

2) dad is having knee surgery this week so I'll be doing a lot of desk driving over the next month.

I suppose I'll have to get the bike lights out and hit the trails with 2000 lumens whilst my dearest darling wife settles comfortable in front of the TV.

Oh, and this is forgetting the amount of DIY I have on the go...

Basic idea is to eat less and move more, that shouls do it!

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Haha - welcome and good luck

You know it makes sense.

Forget any other fad diets or exercise plans, "Extreme sewing" is the way to go. wink

Otherwise you'll just go on seeing the one name:

DB,

A snowHead

But you need your BATI lvl 2 first.

British Association of Thimble Instructors.

A snowHead

Well, the person's real but it's just a made up name, see?

Definitely getting fitter for skiing will make great improvements on your ability to enjoy your holidays.

I am 51, 6ft 3inches and 93kg. Not a smoker and biggish weekend drinker. Until recently my only sport was sailing and diving so not so arduous. Nothing physical in 20 years. My Pre-skiing practice was walking the Labrador with ankle weights and the odd squat in front of the TV a fortnight before the off. Never had too many problems on piste based holidays.

Admittedly the Labrador is now a geriatric so not much walking before last years holiday. Wife taking exception to squats during Corrie too. Had a weeks off-piste which almost killed me. It really does require a different level of fitness.

Booked two off-piste orientated holidays this year so wanted to up my fitness (good for the fatty liver and bad back too). Joined the local gym in October and had a few sessions with a Personal Instructor. Initially aiming at cardio, core and legs. Fair bit of balance training too which is difficult.

Effectively do 15 minutes cross trainer, about an hour of mixed weights, cable machine and leg exercises. Also 10 minutes rowing. Stretching at the end. Do this three times a week and 5 minutes squats etc at bed time. Have a protein drink to help recovery after the gym. Would love to do Pilates too but no time....

Had a week in Avoriaz in awesome conditions in January. Fitness was no longer an issue and ran my 25 yr old friend ragged.

DO IT. Will look better and if you give up the fags may get to enjoy your pension too Laughing

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Anyway, snowHeads is much more fun if you do.

No Problem Ms.W, I do know I'm a bit chunky and know exactly what to do about it, the plan this week with my son being away with school was to cut out the wine 100%, gym every other day and ride bikes inbetween. In reality this week has taken the following course...

Monday:- dinner at friends house.
Tuesday:- Dinner at daughters house
Wednesday:- Out for dinner
Thursday:- Mum round for dinner as dads having his knee opp.
Friday:- Mates round for chillie & beer.

Not a good start rolling eyes

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homers double, Sounds like a great week though!
...and you'll be staring on Monday instead Very Happy

Then you can post your own questions or snow reports...

Exercise is great and very necessary. However diet I feel, is more important in the first instance.
Eating 5/6 regularly spaced meals/snacks during the day will definitely make a difference.
It is difficult to start off with, as is starting a fitness programme, but if you want to give yourself the best chance of success, then start to eat only what your body needs.

There is a great app called Myfitnesspal (there are probably others) which lets you check in what you eat each day as well as what exercise you do and look at goal weights if you want to.

It is amazing what a difference actually recording what you eat and what exercise you are doing on a daily basis has.

Use it don't use it - each to their own! Smile

After all it is free

Touchguru, agree re MyFitnessPal. I lost 36lb.

holidayloverxx, All diets shoul start on a Monday, it's picking which one that's the problem.

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Help!!

A ski fitness plan for next season.

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