 Poster: A snowHead
|
Hi
I have started skiing in Tamworth and been going every month to get muscles use to it. I am off on hols January, my first ever trip. Heard if you not fit, it can be hard work.
Im back at the gym, and started doing yoga aswell. What should i be concentrating on? Quads etc
Thanks
|
|
|
|
|
|
Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
|
Dals, sounds as though you are already doing loads more than many people - yes, legs (hamstrings too) but also some upper body (poling can be hard work), core strength and general cardiovascular fitness. Where are you going on your hols? You'll get a lot more out of it, having started well in advance to get fit. 
Some gyms run special ski fitness sessions.
|
|
|
|
|
|
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?
|
Dals, It just depends on .. well. so much really. I would suggest you consider Ski Flexibility to be the equal of Ski Strength / Stamina. I would recommend Craig Mc Lean's videos from the Putney Chiro available from Youtube. His advice can be found on Skiclub.co.uk and Warren Smith Academy website. He has consulted /treated the UK's top WC racers too.
It would be easy to say that younger people don't need as much preparation as the older skier, and generally i suppose that's true. The important point is that ALL skiers need key Flexibilities / Strengths in specific joints for acquisition of skiing skills AND to fight (skiing specific) muscle fatigue. Invest in accomplishing the exercises and you won't need to spend in the gym AND (i hope) if you invest in tuition, your body won't be held back by any biomechanical (blocked movement) issues.
I hope you have a great time on your first ever trip.
|
|
|
|
|
|
You need to Login to know who's really who.
You need to Login to know who's really who.
|
|
I would focus on balance, core strength, and joint stability rather than worrying about building muscle groups like quads. If you develop good technique, then recreational skiing shouldn't be putting great strain on your muscles.
|
|
|
|
|
|
Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
|
|
Thanks for advice, hope my techique is ok. Had lessons in Tamworth, my only issue is sitting back too far and not bending knees enough
|
|
|
|
|
|
You'll need to Register first of course.
You'll need to Register first of course.
|
Dals, stick with what you're doing, but maybe add in a bit more CV.
And don't worry about bending the knees; in fact don't think about it too much or you might start squatting 
|
|
|
|
|
|
|
|
Yeah defo upping my cardio slowly. Think i back bottom does stick out abit, normal for a woman i heard 
|
|
|
|
|
|
|
|
Dals, bend your ankles, not your knees. And shag, not sh*t.  It's all about the pelvic tilt.
|
|
|
|
|
|
You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
|
Dals,
Don't expect to have an ache free holiday. However much you prepare skiing for several hours especially on your first holiday will have its effect. As has been said CV and flexibility work will help enormously and should stop the almost impossible to walk downstairs in the hotel issue
You have done the right thing to have lessons before you go. If you are fairly confident and you are doing lessons in the resort make sure you are not put in the complete beginners class oherwise you will waste money watching the rest of the class picking themselves up off the slope
And aspam w says keep that bum in.
|
|
|
|
|
|
|
|
| pam w wrote: |
| Dals, bend your ankles, not your knees. And shag, not sh*t. It's all about the pelvic tilt. |
Fantastic post
|
|
|
|
|
|
snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
|
Thanks guys for the advice 
|
|
|
|
|
|
And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
|
Dals,
At the risk of being accused of advertising I have posted a programme on our Facebook page that has weekly updates.
You can find the Facebook link through our web site http://www.wimbledonclinics.co.uk/
It has been written by James Vickers who worked as physio to Chemmy during last Winter Olympics but is pitched to get the average skier fit and strong enough.
Let me know if you think I can improve it.
Good luck with the program
Jonathan Bell
|
|
|
|
|
|
|
|
|
Dals, Talk to the instructors at your gym, you may get lucky and find one who is a skier who can give you some specific advice.
|
|
|
|
|
|
You know it makes sense.
|
Talk to your yoga teacher too, they should be able to help with stretching and strengthening.
Also be careful not to do too much in the last couple of weeks before you go. Plenty of people injure themselves trying to get ski fit.
|
|
|
|
|
|
Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
|
People do injure themselves trying to get fit but usually because they've left it too late and step up the program too quickly or try to cram too much in. Recovery from the heavy ( strength,power and anaerobic) part of the program should be only three days if you have been building it sensibly. If you are reasonably fit you should be able to make a significant difference in six weeks without injury but if you have more to do leave longer.
It is also important that your program has a significant element if ski specificity . In other words if you are a super fit distance runner you'll still have a lot to do to be ski ready .
|
|
|
|
|
|
Poster: A snowHead
|
| Jonathan Bell wrote: |
| In other words if you are a super fit distance runner you'll still have a lot to do to be ski ready . |
Bu@@er! 
|
|
|
|
|
|
Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
|
|
Tarquin,
|
|
|
|
|
|
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?
|
Good insights here... I suggest explosive exercises (often called "plyometrics") as critical for skiing. The sudden increases in forces that you experience in mid-level and above skiing is quite difficult to duplicate in training, so plyometrics with resistance can be helpful.
As for CV, I recommend HIIT (High Intensity Interval Training), since, again, it comes closer to emulating the anaerobic nature of alpine skiing.
|
|
|
|
|
|
You need to Login to know who's really who.
You need to Login to know who's really who.
|
|
|
|
Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
|
Pedantica,
Apologies it's the only way I could get it on Facebook, given my limited skills set.
I'm going to try and get round to pictures. If you let me know which excercises Claire gave you that you're not sure about will get back to you. We are going to start filming the exercises,in future, to give to Claire's patients. Your post will spur me on to get on with it
Jonathan Bell
|
|
|
|
|
|
You'll need to Register first of course.
You'll need to Register first of course.
|
|
|
|
|
|
CharLisht,
Your knees like ankle flex, so does your skiing.
|
|
|
|
|
|
|
|
|
|
|
You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
|
The most physically taxing part of skiing is the learning phase. In particular, the getting up from the ground, the carrying skis, and the effort required to snow plough and step up and down steep sections. Not to mention the draining mental aspect of feeling like a complete failure when everyone else is zooming past at 50 -100 mph.
When you improve, the effort required is reduced. Particularly if you only ski on piste and take a lift.
Once you have improved to the extent that you can ski parallel turns, and have little fear of skiing down steep blacks or reds, then the physical effort is not significant.
What is more important is that you are flexible, and your muscles and ligaments are supple. Youth helps in this regard, but failing that, stretching and muscle tone is perhaps more important than muscle strength.
If you start going off piste, and climbing up before you ski with skins or skis on your rucksack, then that is a physical challenge which you need a certain type of fitness.
Core body strength and flexibility is more important for people with average fitness. (IMHO)
|
|
|
|
|
|
|
|
|
|
|
snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
|
chaletgirl,
Get stuck in. If any of my FB exercises aren't clear most should be easily found on you tube but I am looking into filming some video links, this year I thought I'd just see if there was interest.
|
|
|
|
|
|
And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
|
| Jonathan Bell wrote: |
chaletgirl,
Get stuck in. If any of my FB exercises aren't clear most should be easily found on you tube but I am looking into filming some video links, this year I thought I'd just see if there was interest. |
Thank you. Will check with physio on tues what she is happy for me to do than have a go at what I can 
|
|
|
|
|
|
|
|
|
|
|
You know it makes sense.
|
".. dynamic stretching is vastly superior" [to static stretching in warming up for skiing]
It has been tested since the 1980s comparing the effects of no stretching, static stretching and dynamic stretching on the connections used when exercising.
Anyone know any skiing specific dynamic stretching useful as a warm up for skiing?
I do not endorse this website, but it appears to have a video which demonstrates dynamic stretches useful for skiing.
http://elsbethvaino.com/2010/01/dynamic-warmup-for-skiing/
|
|
|
|
|
|
|
|
FAQ
, and also got a physio and a sports therapist that both either ski or snowboard 