Issue 01 - Train to Gain for Skiing and Riding
Issue 02 - New Olympic Fever: See World Cup Races
Issue 03 - 10 Age-Old Secrets For Skiing Forever
Issue 04 - Sweetest Ride: Try Custom Boards
Issue 05 - Rockies Family Fun: Make a Great Escape
Issue 06 - Skiing the Rockies: Experts' Top Tips
Issue 07 - Best Snow in 19 Years: Ski Banff National Park
Issue. 01
 

Train to Gain for Skiing and Riding

Summertime and fall are two key seasons for maintaining or improving fitness for downhill skiing and riding. In this article, Alberta experts who help train kids and adults for skiing suggest how to stay on track.

 

Stamina, strength, speed, skill and suppleness (flexibility) are key components of athletic performance for ski racing.

 

George Smith, who is the Calgary Nordic Training Group Team Manager, and Scott Zahn, who is the Performance Level Program Director of the Nakiska Alpine Ski Association, provide some pointers in this article.

 

There is no single fitness regimen or one-size-fits-all routine that’s going to work for everyone. So beware, anyone reading or referring to this article should consult a physician before attempting any of the routines, in order to prevent injury.

 

Prepare for Power: Focus on Adults

Smith has a 12-week optimal preparation program geared to the ski season. It’s very detailed, so we can only touch on some aspects of it in this article. Adaptation requires getting used to the gym two to three days a week for two to three weeks, he says.

 

Basically, you’re looking to build flexibility, core strength, upper body and whole body power. If you want to get a trainer, you might ask him or her to help you focus and train these areas.

 

The major difference between this program and a Masters' cross-country skier workout would be the expectations of twice a week rollerblading with ski poles and once a week hiking with ski poles, says Smith. In Alberta, Smith prefers hiking Sulphur Mountain in Banff National Park – the park where Sunshine Village, Mt. Norquay and Lake Louise Ski Area are located.

 

Get Flexible, Build Core Strength

For flexibility,  stretch the working muscles for holds between exercises. For core strength, you’d do long intervals with moderate-low intensity afterwards.

 

To increase the upper body day strength, you’re looking to increase muscle mass three days a week for four weeks, implementing core strength exercises with long interval, moderate-low intensity afterwards.

 

For leg maximum strength, put another plate on the leg press and do repetitions with longer set rests. Three days a week for three weeks, you’d do core strength between sets, with medium interval, moderate-low intensity afterwards.

 

For a whole body power training day, you’d go faster with lighter weights, followed by a more challenging cardio, with one circuit training day usually sandwiched in the middle of power training  three days a week for four weeks.

Maintenance consists of squats 3 x 6, dead lifts 3 x 8,  lateral glide squats 2 x 20 and pull-up dips 2 x 6 +6. Do core strength bridges, oblique crunches, back extensions and throw in a circuit-training day for variety.

 

Programs for Kids

Zahn helps to develop ski racing athletes. Warning: if you don’t like .pdf’s popping up on your computer monitor, don’t try this link -- it is the official alpine development model put out by Alpine Canada. But if you’re okay with the .pdf format, this is a good link to the overall programs. Otherwise, you can still read on and learn.

 

“It’s a good reference regarding what each age group should be focused on in terms of training, as well as the amount of volume that is suggested,” says Zahn.  “It is an especially great reference for keen parents who want to generally know what and how much their kid should be doing.”

 

Zahn provides a general overview of what they do within the programs. In this article, the programs range from ages 5 to 12.

 
Nancy Greene – Age 5-8
               
We do not offer any supplemental dry land fitness training for this age group in the summer, says Zahn. We strongly encourage parents to expose their kids to as many sports as possible, with particular emphasis on sports that develop coordination, agility, and movement – such as soccer, biking, rollerblading, gymnastics and martial arts.
 
Kinder Development – Age 9-10
               
We offer five-day Boot Camps in July and August for this age group, as well as dry land training (3 x per week) September-November.  One of these weekly sessions is a gymnastics session.  Our main focus for this age group is to establish the importance of a fitness program and to start to instill the ‘full-time athlete’ concept. Most of the training consists of group activities, games and balance/coordination work.  Participation in other sports is strongly encouraged.   
 
K1 – Age 11-12
               
The fitness training for this group consists of 4 x week sessions in June, weeklong Boot Camps in July and August, and 4 x week sessions September–November.  The 4 x per week sessions include one yoga and one gymnastic session per week. 

 

Once again the focus is instilling the importance of fitness training and the ‘full-time’ athlete concept.

 

Workouts are generally focused on building the aerobic base, core strength and flexibility and agility.

 

“We try to keep the workouts at this age level very active and fun while starting to incorporate more competitiveness within the workouts themselves,” says Zahn. 

 

“This is where we start to challenge the athletes both physically as well as mentally.”

 

“This is also where we start to introduce more sport psychology, methodology and nutrition into the off-season program,” he adds. “We still encourage participation in other competitive sports at this age level.”

 

Click here to read more about skiing in the Canadian Rockies.