Fitness Exercise -- Bicycling Training

For other non-skiing activities, fitness exercise should be designed to match the demands of the sport of interest, an obvious statement. I have found that bicycling uses much the same muscle groups as skiing, so most of the comments in my prior blogs can apply here, even to obtaining a copy of Michael Geary’s Avalanche Ski Training. Doing regular maintenance on the bicycle is important to make sure all functions work smoothly and correctly, and the tires are sound and properly inflated. Frequent rides with and without wind help “build character” and coordination on riding into a stiff breeze. One should also wear proper clothing to allow for the always present wind chill, and to drink a lot of water to off set leg cramps. Regular leg exercises can help greatly to off set leg cramps. Taking frequent rides will quickly train you to build comfort in the saddle, strengthen the upper body for various positions, and especially your hands as you vary your grip on the handle bars and shifting mechanism. I had problems with my hands going to sleep and becoming numb; however carpal tunnel surgery on both hands relieved this problem for me. Frequent consultation with physicians is important in bicycling. Also, there are a number of good books in the library and bookstores which address many aspects of the wonderful sport of bicycling.
As for other sports mentioned in the first blog, I will reserve comments for future discussions to follow. Thanks for reading this far. LBJ

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Skier Fitness Training -- More Modern Approaches

Many years ago when I was training for a ski team in a school, our skier fitness training started with jogging on a track and on village streets to build cardio-pulmonary fitness. This lasted 30 – 60 minutes, and was followed with inside strength building. They looked at wall-squats, building to 60 second holds followed by various stretching exercises while standing and lying on the floor. The stretches were meant to build strength and agility in the core of the body. While these were effective in building strength and agility, Michael Geary in Avalanche Ski Training has modernized the approach in a number of improved approaches. For example, he does not encourage isometric exercises such as wall squats as being somewhat counter productive in the muscles that are developed. Road work is not as effective as his well-designed exercise sets; however, for me and other seniors, brisk walking, especially at higher altitudes, is extremely valuable for the cardio portion of the training. Note if higher altitude is not available, one should find gentle to steeper hills to walk up and down until the pulse and respiration rate is only moderate and recovers quickly with a short rest.
Core strength can be built with standing/bending stretches, and swinging arms forward and overhead. On the floor, one can raise and bend legs, hold legs about 6 inches above the floor (for abs), twist lower extremities side to side while holding shoulders on the floor, and doing classic push ups. Note that Geary has improved approaches to core training. I recommend his book to all serious skiers.

Click here for Michael Geary's Avalanche Ski Training

Ski Specific Exercises -- Adapting to On-The-Hill Conditions

Now as a senior, I have progressed in my lifetime of skiing from competitive to patrolling, and now as strictly recreational. Since there are mountains in my location, during the off-seasons, I can find roads and trails at higher elevations on which to walk for improved cardio-pulmonary fitness (with approval from my cardiologist). The basic strength agility exercises, which can be done indoors, include half squats with bounces, one-leg balancing while doing a half squat, torso twists with and without arm lifts (with and without some weight), bend over to touch toes (or as close as possible) holding for several seconds, and lying on floor with leg lifts and twists, and pulling knees up to the chest to stretch lower back. If telemark skiing is anticipated, one can stand with one leg in front of the other (2-3 feet), bend knees and maintain balance while doing partial squats or lunges (holding a chair on the side can help maintain balance).

Since skiers must climb hills usually for short distances, one can practice in advance by walking up hills with legs spread apart (like the herring-bone climb), or sideways taking care to stay balanced. To simulate skis, ankle weights could be applied, but I haven't really felt this was necessary. Although these specific exercises have worked for me, a preferred set of exercises is described by Michael Geary in his Avalanche Ski Training E-book. This very modest investment is well worth while for any serious skiers who want to maximize their comfort on the ski slopes.

Click here for Michael Geary's Avalanche Ski Training

Speed and Agility Training -- Another Guide to Fitness

One purchasing the E-book Avalanche Ski Training also receives several wonderful bonus free E-books which provide additional exercises and health training diets and suggestions for weight loss, again using mostly readily available equipment. There are excellent abdominal exercises using a common stability ball, a few weights, and dumbbells. Speed and agility training results from following the suggested work out sequences which start slowly with light stress, and gradually increase in intensity, speed, and mobility. One needs to watch their body’s responses and assure that they are not exceeding the suggested physician’s guidelines.
Many skiers start the season enthusiastically, but find their legs beginning to burn inside and develop cramps as they discover that they are not in the same condition that they had at the end of the previous season. My training milestones are usually my first non-stop run around the same lift, then non-stop runs between the top and bottom of adjacent lifts, then developing skill on bump runs at increasing speeds. Michael Geary’s book and the bonus books aim to short cut the seasonal slow start so you can head right for the deep snow runs much more quickly.
The benefits of speed and agility training at home and on stair steps continue to grow, even during the performance season. By setting personal training goals, one can substantially increase strength, agility and endurance while improving resistance to injuries.

Click here for Michael Geary's Avalanche Ski Training

Speed Agility Training -- A Guide to Fitness

When participating in any athletic activity, one subjects the body to movements which are often in excess of the more frequent resting or sedentary state. For recreational non-competitive activities, one is tempted to ignore important advance speed agility training; however if one strengthens and improves the body and mind with specific exercise and flexibility practice, the recreational activity is substantially more satisfying and rewarding.
Furthermore, the chance of inflicting injury on muscles and joints is greatly reduced through advance speed agility training. It is important to design training programs for your current age and condition. In my experience, speed agility training is appropriate for sports such as skiing, bicycling, golf, swimming, scuba diving, hiking, rock climbing, walking, and a variety of organized sports.
Any physical agility activity needs to be preceded with appropriate stretching and warm-ups to prepare the body’s muscle groups for more intense work outs. I have found that in most sports, some kind of interval training has improved effectiveness in building over all speed and agility. This involves alternating strenuous and resting sessions of one to three minutes each to raise the heart and respiration rates. The number and intensity of the intervals should increase slowly as overall conditioning improves. For example, bicycling on a country road, one can sprint between one or two utility poles, followed by slower resting peddling for one or two poles. Repeating the sequence several times, then a self-reward with a leisurely cruise as heart/respiration rate normalizes. In skiing, Michael Geary’s Avalanche Ski Training describes a number of exercises that can be worked as intervals. This is one of the best books I have seen for building the arms and lower body for skiing. Written by a professional trainer, most of his exercises are done without machines, and at home with sequences that work.

Click here for Michael Geary's Avalanche Ski Training