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Getting fit for ski touring

 Poster: A snowHead
Poster: A snowHead
My husband has a ski touring training week booked for mid-March.

Could anyone recommend a series of videos of exercises that might help him prepare for this? He’s generally fit-ish but COVID x 2 and a recent dose of flu have hit hard. Plays badminton & basketball once a week each plus we’re going a session at a snow dome each week and he does circuits once a week.

Thanks Smile
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 Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
I would recommend the book training for the uphill athlete. Although they have so much information online you can probably get a pretty good overview for free.

Basically lots of low intensity endurance training. Perhaps the best exercise is walking up and down hills/staircases with a weighted backpack. If you don't have hills nearby you can just step up and off an exercise step (boring but effective).
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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?
Thanks - will order it. Smile
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+1 for Uphill Athlete.
They have lots of suggested programmes. The free one for pre-ski season training is very good. You’ll also benefit from spending a bit of £ on subscription to their online Chamonix Mountain Fit strength & conditioning workouts. These are really ideal prep for touring and off piste, esp combined with cardio. My OH and I do them regularly and found them transformative.
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 Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
It might sound weird, but if time is short try a standing cycle ride, by which I mean you go for a ride without sitting down at all. You will need to be in a higher gear than normal, but you will be riding slower. If you haven't tried it is surprisingly hard, and gives you both a tough leg and cardio workout in a short ride, particularly if a hill is involved. When you start doing a mile might be difficult, the longest I've ever done is 10 miles, which was knackering.

You can also wear a backpack while riding to get you used to carrying several kilos.
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@LavaLaura, +3 for uphill athlete
Time however is very short. At under 2 months you may be as well purchasing one of their online 8 week training plans and get cracking immediately
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 Then you can post your own questions or snow reports...
Then you can post your own questions or snow reports...
Stair climber in the gym wearing a weight vest
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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!
@LavaLaura, if you have access to semi decent countryside I would go for a long (14 miles +) and fast walks on the hilliest terrain that you can find with a pack. It's really time intensive but it is probably the most representative activity. A week of ski touring is very much about endurance, he will probably be fine on day 1 but then risks his legs aching so much that days 2-4 just aren't enjoyable. The sports that he does are more about explosive energy, good for the down, but not great for the hours spent going slowly uphill
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It’s true the book the Uphill Athlete is good but he’s not got time to read it all now. It’s quite long. Like @rambotion said the key is activities that build endurance rather than explosive power. Hiking uphill for hours on end, if not got any high mountains in your area then hike the ones you do have twice over (or 3 times) stair climber for an hour or more wearing a weight vest, the best thing would be the hiking because it’s time on feet that matters too.
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 Ski the Net with snowHeads
Ski the Net with snowHeads
Plus he needs to factor in the ski touring will be harder work as a newbie to it.
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 snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
The only way to train for going uphill is to go uphill. Walking 2-3 hours with an altitude gain of 6-900m is ideal but not easy to find in the UK. Laps of your local hill perhaps.
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 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.
Is this an introductory touring week? It sounds like he’s reasonably active already. These suggestions sound like a lot of work to me! I generally get fit enough for skiing/touring by cycling. If the weather’s good, a 2or 3 hour ride at the weekend. If not, a reasonably intense workout on an indoor trainer for an hour or so.

That’s not going to win me a skimo race but it will mean I’m not slowing a group of recreational tourers down unduly
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 So if you're just off somewhere snowy come back and post a snow report of your own and we'll all love you very much
So if you're just off somewhere snowy come back and post a snow report of your own and we'll all love you very much
@LavaLaura, based on your description of his current regime, and my experience as a 50 something part-time tourer… get him on an additional hour of ‘hard’ cardio, and 1 or 2 ‘tempo’ runs. The cardio will work the system and grow heart muscle/get the body used to working hard (which his first tours will feel like, with kit, altitude etc), the ‘tempo’ stuff is 1-2 hours of sustained, ‘can just hold a conversation’ effort… as others have said, the closest thing he can do to replicate ‘touring’… which is faster than walking uphill, and carrying more kit.
Oh, and clearly purchasing ‘carbon’ products (for light-weight) is an important side task….
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 You know it makes sense.
You know it makes sense.
@LavaLaura, Extensive advice from a guide company here https://www.alpine-guides.com/ski/insider-knowledge-ski/fitness-advice/. Fitness and prehabilitation ski fitness programme SkiFit
from
https://vimeo.com/ondemand/skifit/597810417?autoplay=1 developed by Chamonix-based physiotherapist. SkiFit is excellent, sessions start at about an hour and go up to about an hour and twenty minutes.
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 Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
RedandWhiteFlachau wrote:
The only way to train for going uphill is to go uphill. Walking 2-3 hours with an altitude gain of 6-900m is ideal but not easy to find in the UK. Laps of your local hill perhaps.


Laps of stairs (multistorey car park/tall building) can work if in a city, but will definitely get you some strange looks! snowHead
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