Every year about this time I feel like a kid in a candy store. I begin thinking about which mountains I’m going to ski, what chance encounters I might have on the lift, the new gear I’m going to test on the slopes and what gear I would like to soon forget…like the snowblades I tried last year-what a disaster! But before I can get to any of that, I need to build my aerobic base (otherwise known as stuff I don’t necessarily enjoy, but perform anyway so I don’t kill myself on “Body Bag” this year in Crested Butte).

My idea of a good time is not hitting the human gerbil wheel, (also known as the treadmill) or sitting on a stationary bike for an hour until my butt goes numb. I tend to enjoy alternative means of base training such as mountain biking on a rocky trail, or hiking a good mountain at a fast clip. Unfortunately, like you, I only have so much time so I have to come up with some creative training solutions so I don’t get bored and can safely hit the slopes and have fun! Below is my favorite training routine to build my aerobic base before I hit the snow in December. I also perform 3 days of total body strength and anaerobic threshold training every week. If you have some other ideas, drop us a line and let us know what you do for your pre-season training.

Andrew’s Pre-Season Aerobic Base Routine (this does not include strength or anaerobic threshold training)

October
Week 1
Running: 2 days x 30 minutes x 80-85% of max heart rate
Indoor Cycling: 1 day x 60 minutes x 80-85% of max heart rate

Week 2
Rowing: 2 days x 35 minutes x 80-85% of max heart rate
Elliptical: 1 day x 60 minutes x 80-85% of max heart rate

Week 3
Running Fartlek: 2 days x 2 minutes fast followed by 1 minute slower (repeat 12 times)
Indoor Cycling: 1 day x 65 minutes x 80-85% of max heart rate

Week 4
Stairclimber: 2 days x 2 minutes fast followed by 1 minute slower (repeat 12 times)
Hilly Run: 1 day x 65 minutes x 80-85% of max heart rate

November
Week 1
Running: 2 days x 30 minutes x 80-85% of max heart rate
Indoor Cycling: 2 days x 60 minutes x 80-85% of max heart rate

Week 2
Rowing: 2 days x 35 minutes x 80-85% of max heart rate
Elliptical: 2 days x 60 minutes x 80-85% of max heart rate

Week 3
Running Fartlek: 2 days x 2 minutes fast followed by 1 minute slower (repeat 12 times)
Indoor Cycling: 2 days x 65 minutes x 80-85% of max heart rate

Week 4
Stairclimber: 2 days x 2 minutes fast followed by 1 minute slower (repeat 12 times)
Hilly Run: 2 days x 65 minutes x 80-85% of max heart rate

If you’re time is limited, check out our 30-minute workouts for a quick and effective way to get in shape this season!