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!

Our mission at FitSkiing.com is to provide skiers with the latest, cutting edge health and fitness information, tools, and advice so they can ski longer and play harder. We are dedicated to promoting longevity within the sport, advancing skier skill levels, and helping snow sports enthusiasts find the gear best suited to help them improve their day both on and off the slopes.

Objectives of Fit SKiing

* Promote skier longevity within the sport by improving fitness and healthy lifestyles.
* Advance skier skill levels through fitness, a healthy lifestyle,and proper instruction.
* Inform the public about the advantages of using equipment best suited for them and the relationship ski equipment has in achieving ski goals.
* Quantify the skiing experience by helping skiers set and achieve specific goals.
* Encourage skier safety through fitness, a healthy lifestyle, and cooperative programs with safety related organizations like National and area Ski Patrols and avalanche safety groups.
* Act as a motivational instrument for all skiers at all levels.
* Encourage interaction among skiers and groups of skiers nationally and worldwide to achieve the objective of a FIT ski world.
* Provide opportunities for skiers to communicate with the FitSkiing Team. (The FitSkiing team is a team of experts and specialists who will provide information, answer questions, and motivate skiers to hit the slopes and be involved in their sport.)

Skiing competes with so many other activities – some require activity while others encourage a sedentary lifestyle. Since the 1980’s, our lifestyle in America has become faster paced – dollar based- and fast-food fed. We think less and less about quality of life and more about quantity in life- work more – spend more and enjoy less. We are not, in the business world at least, referred to as people or humans; we are CONSUMERS or simply the consuming public. We are counted and calculated as numbers within some segment of the world’s global market place.

Some of this we have to adapt to or deal with, but much of it we must learn to reject because it devalues our humanity. Skiers, however are a more independent group, generally speaking. A fit-healthy lifestyle allows one to escape the potential for obesity and become less prone to disease. At FitSkiing.com we take the “get up off your butt and live a life that’s real” approach. Our goal is simple: We want to get you fit and healthy for the slopes so you can ski longer, play harder and stay motivated all year long!

Concussion Discussion

Recently, my dad was skiing through some extreme terrain in Crested Butte, Colorado. He is one of the best and safest skiers I know. So when my father told me he smacked his head on some hard pack and was diagnosed with a mild concussion; my breath, as you can imagine, was sucked right out of me.

While skiing, my dad caught a rough patch, lost his “footing” and landed on his ribs and head, in that order. Of course, my father was wearing a helmet but he still had many symptoms of a concussion. My dad managed to make it back to his home and eventually to see the doctor. My father is doing great now and, of course, cannot wait to get back to making tracks ASAP!

According to Revolution Health (www.revolutionhealth.com), “your brain floats within your skull surrounded by cerebrospinal fluid.” The fluid cushions the brain against light jarring and everyday use; however, it may not be able to accommodate a heavy blow. Wearing a helmet during recreational activities to help prevent or decrease the risk of head injury is recommended.

So, how do you know if you have a concussion? Here are some common signs and symptoms observed or reported following a concussion:

∑ Appears to be dazed or stunned
∑ Is confused about whereabouts
∑ Forgetfulness
∑ Moving clumsily
∑ Answers questions slowly
∑ Loses consciousness
∑ Shows behavior or personality changes
∑ Forgets events prior to fall
∑ Forgets events after fall

Common Symptoms reported by skier:

∑ Headache
∑ Nausea
∑ Balance problems or dizziness
∑ Double or fuzzy/blurry vision
∑ Sensitivity to light or noise
∑ Feeling sluggish or slowed down
∑ Concentration or memory problems
∑ Change in sleep pattern
∑ Feeling fatigued

If you or someone you know experiences the above signs and symptoms take them to the doctor immediately.

Stay Fit Skiing!
Andrew Hooge, CSCS
www,fitskiing.com

Three Foods for All-Day Energy

I receive many questions regarding what types of foods to consume while on the slopes. There’s no one answer to this question. Below are a few suggestions to keep you motoring on the mountain.

-Powerbar Gu: According to Medicine and Science in Sport and Exercise, the performance of “well-trained” individuals increased when carbohydrates were consumed throughout exercise. Before your legs give way try a quick source of carbohydrates.

-Handful of almonds: According to almondsarein.com, just 10 almonds can significantly increase energy levels and decrease hunger. Try consuming 10 or so almonds while in the lift line. By the time you hit the next run you’ll have a little extra fuel.

-PB&J: Yep, you heard right. Peanut Butter and Jelly can be a great source of fuel. Suzanne Nelson Steen, D.Sc., R.D. writes in Gatorade Sports Performance News that PB&J is a great source of fuel while on the go. Try one for a quick lunch before you hit the slopes again. Be sure to give yourself a good 10 or 15 minutes to digest it though.

Stay Fit Skiing!
Andrew Hooge
www.fitskiing.com

Are you Overtraining?

Do you feel exhausted even after a good nights’ sleep? Are your muscles more fatigued than normal after a day on the slopes? If so you might be overtraining.

According to the National Strength and Conditioning Association (NSCA), overtraining can be described as “excessive frequency, volume, or intensity of training, resulting in fatigue.” They explain that overtraining is progressive and occurs in four stages:

1. Overload: Directly relates to the workload an athlete first experiences in a workout
2. Acute Fatigue: Glucose storage (immediate energy source) in the cells is drained in order to accommodate the workload thus limiting performance.
3. Overreaching: Decreased motor control, mood disturbances, altered immune function and altered hormonal concentrations, become evident.
4. Overtraining: Physical ailments such as sickness and infection along with psychological factors that include emotional and sleep disturbances.

The final stage is the one we, as coaches, are most concerned about; however, we as coaches like to prevent this from happening before he or she gets to that point? Below are a couple of insights into what might help you mitigate overtraining:

1. Recovery: Once the muscles have experienced intense levels of exertion (this varies from person to person depending upon conditioning level) and damage, they must have time to recover. For the beginner, a two to three day workout routine with at least one day of rest is a good guide to follow. For an advanced athlete a five to six day plan with at least one day and probably two days of recovery is recommended.

2. Periodization must be included in a proper training routine. The General Adaptation Syndrome (GAS) developed by Hans Selye is a good place to start for basic information. Here are the basic concepts:
-The alarm phase is the first of three phases that make up the GAS model. It is the first response of the body when subjected to intense resistance training or exercise conditioning.
-The second phase (resistance phase) involves the body’s ability to adapt to training loads.
-The third and final phase is the exhaustion phase, when the body loses the ability to compensate for the amount of stress that it is under. This phase can directly be associated with the overtraining syndrome. Thus, your strength and conditioning routine must be carefully assessed in order to prevent overtraining.

Overtraining Questionairre
Use the guide below to help prevent overtraining. It is not the “cure all”, but it may help improve your performance both on and off the slopes.
Record the following on a daily basis:

Weight : Waking Pulse:

Appetite:
(5=very good, 4=good, 3=poor, 2=eat because I should, 1=did not eat)

Sleep Quality:
(5=very deep, 4=normal, 3=restless, 2=bad with breaks, 1=not at all

Tiredness Sensations:
(5=very rested, 4=normal, 3=tired, 2=very tired, 1=painfully tired)

Training Willingness:
(5=very good, 4=good, 3=poor, 2=train because I should, 1=did not train)

Bodyweight Shift:
(3= within two pounds of average, 2=three or more pounds higher than normal, 1=three or more pounds less than average)

Waking Pulse Shift:
(3=within two beats of average, 2=three or more beats less than average, 1=three or more beats higher than average)

Recovery Index Score:

What this means:
5=Training is going extremely well!
4=Training is going well
3=Moderate overtrained state-do not work out until you reach an index of 3.1 or higher
2=Serve overtrained state-do not work out until you reach an index of 3.1 or higher

Resources
1. http://www.nsca-lift.org
2. http://sportsmedicine.about.com