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Best ways to keep ski-fit throughout the summer

 Poster: A snowHead
Poster: A snowHead
So now that the season is over i was just wondering what all you guys to keep fit during the summer… i typically just go to the gym once a week or so but I'm looking for any new, more interesting ways to keep fit for skiing - I always find when i go to ski at the start of the season i feel like i haven't worked those muscles since end of last season.

Any ideas for exercises or machines/weights to do/use would be greatly appreciated!

Hope you have all had a great season! Very Happy
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 Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
Fell running, roller skiing, cycling, hill walking, mountaineering all good. Just finding the time is the real problem.
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 Well, the person's real but it's just a made up name, see?
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@ben.metherell, once a week ??!!

3 times a week required.

Mix of running, skating, nordic rolling (if I buy the kit), biking, and hill walking with some squats and kettlebells thrown in.
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Go skiing.
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Anyway, snowHeads is much more fun if you do.
ben.metherell wrote:
i typically just go to the gym once a week or so ....... I always find when i go to ski at the start of the season i feel like i haven't worked those muscles since end of last season.


that's because you haven't Laughing

seriously though look for Wimbledon Clinics on facebook and find their pre-season exercise programme that James Vickers (ski physio) developed
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Whitegold wrote:
Go skiing.
agreed. Dry slope or snowdome.
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Gym once a week isn't really good for anything, except maybe socialising. There are many exercise tips specifically for skiing on You Tube. Look at those and try to follow them throughout the summer. Many you can do at home.
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 After all it is free Go on u know u want to!
After all it is free Go on u know u want to!
ben.metherell, the gym can be a lonely place, and so many reasons not to go.
1. Take up a competitive sport. Squash, tennis, football, anything. Join a team, join a league. Now you'll have team-mates or other guys in the league - squash, tennis, whatever - to bully you into getting out and getting sweaty.
2. Build activity into your daily life. Forget the car, walk everywhere. Or bike to work. Never take the lift. Walk up escalators. If you do take the car, park as far away from your destination as possible. Get rid of all your labour saving devices.
3. Never let a day go by when you haven't done at least some exercise.
You'll feel so much better, and ski so much better as well. snowHead
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@Jonpim, +1
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@Jonpim, +2
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@Jonpim,

The added bonus of parking at the lonely end of the supermarket carparks, you don't then get kids throwing open the rear doors of tatty people carriers on to your pristine paintwork. wink
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OwenM wrote:
Just finding the time is the real problem.

That's just excuse because you don't feel like doing it... seriously! Noone is going to tell me, you can't find 30-45min/day, at any time, to go for little run. I agree I don't have kids, but I have pretty much everything else (time consuming things vise) what normal people have, yet I have no problem finding time to do sport... a lot of it. So getting into running shoes for 30mins/day is just a matter of will not matter of time.
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play rugby
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 You know it makes sense.
You know it makes sense.
@ben.metherell, You've got to have exercise as part of your daily routine, and just do it rather than thinking about it I suggest. Last summer I was a tad lazy compared to previous 3 years when I had a strict routine and it showed as I came into the winter, plenty skiing helped get fitness back though.

My current and weekly routine for this summer is 2 circuits classes, 1 pump class, 1 personal training session, 1 metafit class (or similar HIIT class), at least 6 hours on my bike (road or mtb) and this has to be challenging, and at least 3x45 minutes brisk walks with plenty uphill work. No alcohol through the weeks (with the above you'll not have time), and 8 hours minimum sleep a night, plus eating low fat, low gluten and high fibre diet, plenty greens. The circuits and other classes will be full of burpees, planks, squats, walk-outs, star-jumps, triceps/ upper body stuff. etc. The biking and walking will maintain stamina and build cardio.

I used to be a member at countless gyms over the years and in my opinion they are a waste of time (and money), I spent all my time wandering about pretending to exercise, lifting light weights, low reps, basically avoiding doing any work but enjoyed the saunas and steam rooms (miss them). I don't use any weight machines now, just free weights and a bar......you don't need them, your own body weight and free weights are all that's needed.

I perform best in a class or 1:1 environment, ie; where there's nowhere to hide, supplemented with quality walks/ biking in the countryside (not on treadmills). The classes are a laugh and you meet like minded people, all getting off the sofa - overall its hard work but fun......and costs only £45 a month for unlimited classes.
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 Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
Get a dog, e.g a young Labrador... You will find that you have never walked so much in your life! I find that just walking the dog two hours a day has kept me fit for both skiing and MTB.
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 Poster: A snowHead
Poster: A snowHead
Quote:

You've got to have exercise as part of your daily routine, and just do it rather than thinking about it

+ 1
cycle commuting does it for me - about 90 mins of CV exercise 4 days a week (average) then perhaps a run/swim or a bit of gym work one day at the weekend.
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I suggest that @Markymark29's routine while admirable, may be a bit overkill for anyone who isn't a pro skiier or relying on skiing all day, every day all winter. 15hrs a week of training is pretty serious.

Don't forget that you can and should build up to things. What level are you and how often are you looking to ski next season?
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 Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
primoz wrote:
OwenM wrote:
Just finding the time is the real problem.

That's just excuse because you don't feel like doing it... seriously! Noone is going to tell me, you can't find 30-45min/day, at any time, to go for little run. I agree I don't have kids, but I have pretty much everything else (time consuming things vise) what normal people have, yet I have no problem finding time to do sport... a lot of it. So getting into running shoes for 30mins/day is just a matter of will not matter of time.


That's a very judgmental and patronizing reply when you have no idea of another person's commitments. Actually I meant hill walking/mountaineering which do take up rather more than 30-45 minutes.
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Must say I've never been fitter than when I added 40mins x 2 of properly brisk walking into my daily schedule just to walk to work. Specific start and finish points meant that public transport was slower.

Still did the other stuff though.
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@OwenM, again... there's no commitments that you can't find 30mins a day time. Yeah you have 12 kids, you have 10h/day job, hell you have 12h/day job, yet, you still can get 30mins free time to get a bit of running. Actually... with 12 kids and 12h/day job, you HAVE TO get out for 30mins otherwise you get insane Wink While I agree it's nicer to go running when it's sunny outside, yet it's perfectly fine to go running at 6am or 11pm, when all 12 kids are still asleep. Wink
So no, it's not judgmental or patronizing... as I wrote before, it's just a matter of will and not "lack of time". And yes I agree, it's sometimes hard to find 5h to go mountaineering, that's why I wrote, 30-45min running a day is most of time enough to keep pretty good shape for average person.
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Not sure I agree with exercising *every* day, rest days are important. But you can still go for a walk on rest days!
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[quote="primoz"[/quote]

Where is all this sh*te coming from? The OP asks what people did to keep fit, I answered "fell running, roller skiing, cycling, hill walking/mountaineering and add that's finding the time can be a problem. I didn't say why it's a problem or that it stops me exercising, just that it's not always easy. You now come back with all this 12 kids and god knows what else. I don't know what drugs you're on but I wish you'd crawl back under you slim lined stone and stop dreaming up all this crap.
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After all it is free Go on u know u want to!
@Markymark29The guy wants to get a bit fitter for a week or twos skiing, not take the world title from Tyson Fury! Very Happy
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Quote:

Don't forget that you can and should build up to things. What level are you and how often are you looking to ski next season?

Currently just skiing recreationally with occasional Ski X races but am training to try to get into GB Ski X academy this summer/next season. Been thinking i will probably just try to get an hour or so a day for at least 5 days a week, from what you're all saying sounds like thats about right. Walking or cycling everywhere isn't really an option for me because i live in the middle of nowhere and is a good 30-40 minute drive to get to where I'm in College! Will start that when I'm off to uni in september though! Very Happy
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@Mollerski, If I was wanting to get into the GB Ski X academy I'd be doing a bit more than a bit of this and that, I'd have a proper programme. I've designed mine myself and it works. wink
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@Markymark29, just been to a pt session and told them what my aims are. They've worked out a programme for me to follow, starting off relatively slow but then building it up fairly quickly to aim to be doing 16-20hrs per week once all exams are over this summer
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I try really hard to either go to the gym or ride my bike every day.

The bloke I train with is an ex forces PTI and no one else we know will train with him; it keeps it interesting though and his usual focus is on upper body and core strength. If he can't make it I tend to do a leg focussed circuit or CV.

I'll also walk for about 2 hours around twice a week with the dog/family/mate if the weather's good.
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@ben.metherell, There you go, sounds like a plan! It'll work, I seriously believe you get out what you put in.

@Mosha Marc, Nowt wrong with your fitness mate, last time we were out on the bikes it was me who was unfit, better now but some way to go to match your guns!! wink
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You know it makes sense.
Quote:

Walking or cycling everywhere isn't really an option for me because i live in the middle of nowhere and is a good 30-40 minute drive to get to where I'm in College! Will start that when I'm off to uni in september though!



There are ways around that, e.g.,
1. put a bike in the car, drive part way, cycle the rest
2. drive one way, cycle the next - means leaving the car at work sometimes
3. do the whole cycle there and back once or twice per week
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@ben.metherell, you should find there are loads of opportunities to do a range of stuff at Uni, and it won't cost you much (any) money, either.

Just try not to live on the campus. Live somewhere you can walk or cycle in and don't buy a car.
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 Poster: A snowHead
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ben.metherell wrote:
@Markymark29, just been to a pt session and told them what my aims are. They've worked out a programme for me to follow, starting off relatively slow but then building it up fairly quickly to aim to be doing 16-20hrs per week once all exams are over this summer


If you look at the fitness programme Emily Sarsfield does for ski cross then to stand any chance of being competitive you need to be training at least 20hrs per week with a mix of plyometric, weights and aerobic.

As a minimum get a road bike and go out over hard hilly ground for at least an hour 3 times a week and longer on Sundays. That will at least give you a base you can work on if you do get into the GB cross team.
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Quote:

If you look at the fitness programme Emily Sarsfield does for ski cross

Is there anywhere online that i can find that? Just looked but can't really find much! Be interested to see what sort of things she is doing.
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 Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
When we lived out there we used to cycle pretty much every day during the summer, however, come the 1st week of the season we always felt not "ski-fit" but week or so of actually skiing soon remedied this but come May when we got back on the bikes we found we were "un-bike fit".

Chatting to instructors and pisteurs they all agreed for the 1st few weeks of the season they take it relatively easy whilst skiing, they could still ski the socks off most people if need be but generally took it easy!

We came to the opinion that it really quite difficult to replicate the muscle groups used to ski/board in any way other than skiing/boarding!

So perhaps a proper structured training session at your local dome couples with a general fitness programme on bikes/in the gym would not only help build muscle strength but also fitness.
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@primoz, 'agree I don't have kids, but I have pretty much everything else'

You have no idea.

@OwenM, I think most people would agree with you about time.
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Yeah I have no idea... let's end with this. It's not my problem, so if someone wants to find excuse why they rather lay at home, it's fine with me. But please don't try to convince me, you are so busy, you can't find 30min time at 10pm or 6am to go for little run. Personally, I can still find time for 40-50 hours/month of doing sport... not with 9-5 job but with more then this, but yes with no kids. But yeah I have no idea what means being busy, so lets end with this. Wink
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@ben.metherell, If you are on facebook check our Joe Rix (The Body Coach) he does 20 minute free HIIT sessions, his latest is from Santa Monica and its available now, and its FREE.

Glad you have got a programme sorted, youll not look back!
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Markymark29 wrote:
@ben.metherell, If you are on facebook check our Joe Rix (The Body Coach) he does 20 minute free HIIT sessions, his latest is from Santa Monica and its available now, and its FREE.

Glad you have got a programme sorted, youll not look back!


If you are after HIITS I'm a big fan of 8fit it's an app that is free for the first month or so but £40 for the year.

The app is extremely well designed and def worth the money.

Jonathan Bell
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This is an old thread isn't it but I'm digging digging since my ACL injury. Injury aside, I've always made it a point to use a lot of strength training focusing on hamstrings, glutes, quads, etc. working in a lot of compound movements but also some important single joint movements like Romanian Deadlifts which are great for skiers.

When ski season rolls around and I'm about 6 weeks from skiing, this is what I do:

https://www.backcountry.com/explore/train-eccentric-leg-strength-for-alpine-skiing

Now, if I truly am a coper and can go skiing next year without ACL surgery, I don't know that I'll be using that approach anymore. Jumping lunges + no ACL may be a bad combination. BUT, pre injury, that routine was excellent... a bit of a beater at first but it does a great job of getting your legs in shape for skiing.
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Relax. Eat drink and smoke whatever you want.

Enjoy life.

Then a couple of months before you start skiing again hit the exercise hard. High intensity training instead of long slogs. Dump the weight with a low carb diet.

Life is to be enjoyed.
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I would venture to say that all of what you said can be done while still staying on top of a good fitness regiment. In fact, it helps negate the extra eating and drinking that takes place (don't smoke so can't comment there). I actually find enjoyment in staying fit as it gives the ability to do many of the things I like to do.

Definitely agree about avoiding long slogs... those are tedious.
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