Staying in ski shape this summer
Some non-skiers may use the cold, winter months to get ready, fit and in shape for the beach season.
But for those who crave the speed and chill of racing down the pistes of Méribel, keeping in skiing shape during the off-season requires a different fitness regime in a different time of the year. The great thing about increasing your fitness in preparation for the winter months in the summer is you can take part in some great warm weather activities while you do so.
If you are ready to book that amazing ski holiday in France, we are ready to help you get into peak shape so the experience is truly amazing. From expert advice, to basic fitness principles and unique activities to try, this is our guide to off-season ski and snowboarding fitness.
Expert advice
Graham Bell is a former Olympic skier, now TV presenter and journalist. He has offered the skiing community a number of great fitness tips, including working with the Ski Club of Great Britain. Bell says it is easy to forget the sustained energy needed to enjoy a day on the slopes.
“Even with a lengthy lunch stop an average day on the slopes will deliver between 4 and 6 hours of sustained physical activity.” Bell writes for the club.
To be able to ski for more hours and at a higher standard, individuals need to focus on a ski fitness programme that includes endurance, strength, and flexibility, Bell said. While there are a number of programs available, getting into ski shape does not require fancy equipment or expensive gym memberships. Because most skiers and snowboarders enjoy the outdoors, fitness can be attained in enjoyable ways.
"With busy lives, it’s important to see the world as your gym,” said Ollie Martin, a skiing performance coach with over 20 years of experience, in talking with The Telegraph.
Three pillars of skiing strength
Building strength in your posterior chain is key to winter sport fitness. This chain includes the muscles found in the back of your body – the hamstrings, glutes, lower back and shoulder lats. These muscle work in concert to help push faster downhills, offer more stability on un-even terrain, and can help with jumping ability. Some of the best exercises for increasing the strength in the chain are squats, deadlifts, lunges, and lifting overhead weights.
Another key to skiing fitness is to train your whole entire core. From abs to obliques, your ability to balance whilst on skis comes from your core strength. Most experts say to focus on core strength at the end of your workouts, and you will feel the benefits come wintertime.
Exercises for the core include:
• Sit-ups or crunches
• Trunk twists
• Bicycles
• Windmills
There are also some great back exercises including back extensions or weighted back extensions. Isometric or static strength exercises are also excellent to improve core strength, and those include planks, v-sits, and “Supermans”.
With increased back strength and a more developed core, aerobic capacity is the final piece of the fitness puzzle. Skiing requires both stamina and quickness. Interval training is the best way to increase your aerobic fitness. It includes a mixture of short sprints and longer sustained runs. The key in interval training is to keep your heart rate up for anywhere between 15 to 30 minutes. Running hills is also a great way to increase aerobic strength. For more information on interval training, please visit Fitness Blender for some great workouts.
Summer sports worth trying
For those of us who need the great outdoors to help us stay motivated, there are plenty of activities to take part in to help you stay in ski shape.
To tick all the boxes required to improve your pillar of strength as discussed above, you can take part in:
• Hiking
• Swimming
• Rollerblading
• Cycling
When hiking, the mixture of steep climbs, rolling hills, and careful descents – all whilst carrying a backpack – can give you a great total body workout. For the more ambitious, trail running offers a great cardiovascular workout. Possibly the best part is being able to enjoy the fresh air and beauty of nature.
Biking, in all its forms, is also a great exercise outlet. There is road cycling and mountain biking, and both are perfect ways to get or stay in shape. They force you to build some core strength and clearly have an aerobic advantage. One other sport on wheels that could benefit skiers in the off-season is rollerblading. The activity nearly mimics the same muscle movements need when skiing. Done right, rollerblading helps your glutes, quads, and hamstrings gain strength for the upcoming winter season.
Swimming offers so, so many fitness benefits with very little negative impact on your bones and joints. It is great for improving your endurance and swimming laps helps to develop nearly all muscle groups in your body. Putting in time in the pool can greatly increase your stamina, build and strengthen your muscles, and improve your breathing.
