Category Archives: Skiing

Exercise Tips for Getting Fit for Ski Season

02 Sunday Dec 2012

Posted by in Cardio, Exercising, Skiing

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week67aWhile many of us are still enjoying the outdoors in light to medium wear, just last week A-Basin (Arapahoe Basin) in Summit County, Colorado announced it is opened up for the 2012-2013-winter season, becoming the first non-glacier mountain resort to officially open up.

So while it may be time to dust off your boots, get the skis waxed and book your ski travel, more important are you physically in tip top shape to shoot down the mountain trails? If you are shrugging your shoulders and thinking you have plenty of time to get in condition, then think again.

Two of the biggest grumbles I hear from others when on the ski slopes is the aching burning sensation felt in their legs followed by wanting to retire from the mountain only after a mere couple hours due to fatigue. ‘What? Get off the mountain? We just got on, plus we just traveled a very long distance to get here and ski. You can’t quite yet!’ is the thought often flying through my head as I watch their exit from the slopes.

Skiing uses nearly every muscle in your body and ideally requires training year round in order to be in tip top shape for the slopes, not just in the weeks or months leading up. Strong legs and core, solid balance and coordination, and great endurance are key to be able to ski in dominance and tear through the glades with ease and confidence.

To build your endurance, include a cardio program a minimum of three days, but ideally five days, a week consisting of running, the elliptical trainer, aerobics classes or Stairmaster workouts with varying intensities lasting from 30 to 60 minutes. A great add is to include one “long day” workout when your cardio workout is longer than one hour and preferably for a few. This could actually be a fun aerobic activity such as hiking, biking, tennis or swimming to help build and increase your lung capacity and strengthen your legs, abs, back and arms to make you a more powerful skier.

The following are recommended exercises are just a few to help increase and improve your balance, strength, stability and joint agility – all abilities that are challenged maneuvering the trails of a mountain. Perform these exercises on three nonconsecutive days during the week, complimented with your additional routine.

Ski Jumps: Stand with feet together. Bend your knees and jump to one side as far laterally as you can.  Land with soft knees and immediately jump laterally to the other side. Repeat the back and forth movement. Repeat 20 times on each side.

Squats: Place your feet shoulder width apart on a flat floor while standing erect and holding your arms out straight in front of you. Keep your back straight while lowering your buttocks as if you are sitting down and then slowly bring your body back up and stand up straight. Repeat 20 times. Variations: 1) Stand on a BOSU instead of a flat floor and performed as described above. 2) Place a stability ball against a wall and lean your lower back against it. Roll with the ball as you bend your knees into a squat. Rise up and repeat 20 times.

Lunges: Stand on a flat surface with your feet shoulder width apart. Step forward and lay your foot flat on the ground. Your knee should be at a perfect 90 degree angle and lined up with the front of your toes while your thigh is almost parallel to the floor. Never bend so far that your knee extends further than your foot. Bring yourself back up, returning your body to the standing position and and switch legs. Repeat 20 times on each leg. Variations: 1) Stand with feet wide and toes out slightly, hold a medicine ball of comfortable weight at chest level. Lunge to your right, bending the right knee and touching the weight to the floor while keeping your abs engaged, torso straight. Press back to start and lunge to your left, touching the ball to the floor. Do not use momentum. Repeat 20 times on each side. 2) Place a shin on an exercise ball placed behind you while bending your opposite knee. Slowly lower into a lunge. Squeeze through the heels to raise back up, making sure knee is behind toe and torso is straight, abs in.  Adjust the ball as needed to keep your knee behind your toe.  Add dumbbells for more intensity.

Crunches: Lie on your back on the floor or a mat, bending your knees while keeping your feet flat on the floor. Place your hands beside your head with your elbows bent outward. Raise your shoulders up while crunching your stomach and pulling your belly button to your spine. Lie back down and repeat 50 times. Variations: 1) Perform a bicycle pump, touching your right elbow to your left knee. Alternate your legs, pumping your legs as if you’re riding a bike. Repeat 50 times. 2) Lie facing the ceiling with an exercise ball under your mid-back. With your arms and hands in the same position as above, perform the crunch as if you are on a mat. As you curl, keep the ball in a stable position, then lower your back down again. Repeat 50 times.

Additional Exercises: Push-ups are a great way to get your arms and chest in shape for the slopes. Build up your strength by starting with 3 sets of 10 reps, increasing the reps as your push-ups become easier. To assist with building your speed, try sprinting, intervals and/or running up hills. Add ankle weights for added resistance. For flexibility, perform stretches for your lower extremities, such as the core twist. Weight machines for leg extensions, leg curls and leg presses are highly recommended for developing powerful leg muscles to ski hard. Remember to never swing your legs and to keep your movement slow and controlled. Perform 3 sets of 12 at a comfortable weight. Increase the weight when you plateau. Calve raises and hamstring curls are two other important exercises to include in your ski exercise routine to help stabilize your body when moving down the hill.

The above are great workout suggestions to help you carve the mountain all day without fatigue or leg burn and reduce your risk of injury. Remember to check with your physician before starting any new exercise regimen. With the green light go ahead, train hard and ski even harder with the confidence that your body is ready to take on the moguls on the mountains.

Be Fit. Be Strong. Be Well.
Adriana

A Ski Trip to Wintery Breckenridge, Colorado – A Fit and Fun Getaway

07 Sunday Oct 2012

Posted by in Healthy Getaway, Skiing

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Breckenridge. Simply saying this one single word brings a flood of good memories of great times. The mountain. The trails. The hotel where I always stay. The town. The snow. City Market. Giampietro’s. Wow. Just writing about this makes me want to fly out there right now.

I love and miss “Breck” dearly, as it’s affectionately known by the locals. Outdoor enthusiasts like me are drawn year round to Breck for its quiet tranquil beauty and abundant activities. Yes, Break has it all with its many hiking and biking trails, fly-fishing in the Blue River, boating in nearby Lake Dillon, and of course for its excellent skiing.

Now entering its 51st season, the Breckenridge ski resort boasts a summit elevation of 12,998 feet and offers over 2,350 acres of ski and snowboarding trails across four peaks on the Ten Mile Range of the Rocky Mountains. Groomed daily, there are 155 trails with Four O’Clock trail the longest at 3.5 miles, 772 skiable acres in the back bowls, and 25 acres in the terrain parks for borders. The total lift capacity is 37,880 skiers per hour with 31 total lifts, including two high-speed 6-passenger SuperChairs, seven high-speed quad lifts, one triple lift, six double lifts, one 8-passenger gondola, five surface lifts, and nine carpet lifts. Lift hours of operation on the mountain is typically from 8:30 a.m. to 4:00 p.m. with the BreckConnect gondola (named by a friend of mine in a naming contest!) open from 8:00 a.m. to 5:00 p.m. daily.

Breck already has snow as I write this, with opening day just over a month away on Friday, November 9, 2012. If you buy your lift tickets now and before November 16, you can get the 2011/2012 season prices. An adult one-day pass is $67, going up to $76 in mid-November to even increasingly higher costs in late November, December and January when it finally peaks in price. Seasonal passes are available with deep discounts given to those living in Colorado. The 2012/2013 ski season for Breckenridge will close after April 14, 2013, weather permitting.

Now let’s not forget the town of Breckenridge! Named after former Vice President of the United States, John C. Breckinridge, this charming town offers its residents and visitors many restaurants and shops to explore, in addition to theatre, comedy clubs, and hands-on crafts such as pottery painting. There are festivals held year round, such as the Snow Sculpture Championships and the Ullr Fest parade in the winter and the Breckenridge Festival of Film and Jazz Festival in the summer. Plus historical tours, train and boat rides, cycling races, and more. The charming old mining town is also the county seat of Summit County, home of several other excellent ski resorts, including Keystone, Copper and A-Basin, only a short drive away.

So if you are thinking of taking a winter ski trip this year, may it be a romantic getaway for two or a fun family vacation, escape to Breckenridge in Colorado and discover world-class skiing, breathtaking surroundings and an authentic Old West town rich in history. Your adventure awaits you!

Accommodations: Beaver Run Resort and Conference Center, Breckenridge, 620 Village Road, Breckenridge, CO 80424 (970) 453-6000 http://www.beaverrun.com/ for ski-in ski-out access to the Beaver Run Super Chair and the Quicksilver Six chairlifts. Mountain Thunder Lodge, 50 Mountain Thunder Drive, Breckenridge, CO 80424 (970) 547-5650 http://www.breckresorts.com/mountain-thunder-lodge.aspx for cosmopolitan luxury, in a rustic mountain setting. Book early!

Onsite Activities: Beaver Run Resort: ski-in ski-out for downhill skiing and snowboarding, spa, gym, swimming, dinning. Mountain Thunder Lodge: Ski-in / Gondola-out for downhill skiing and snowboarding, gym, swimming, bowling alley, movie lounges, game room, dinning.

Nearby Activities: WINTER – carriage rides, cross-country skiing, ice skating, Nordic skiing, skiing, sledding, snow sculpture contests, snow kiting, snowboarding, snowmobiling, snowshoeing, dog sledding, sleigh rides, tubing; SUMMER – whitewater rafting, hiking, fishing, horseback hiding, biking, triathlons, golf, boat rentals and tours, hot air balloon rides, jeep adventure rides, music festivals, fun park.

Getting There: Breckenridge is located two hours (104 miles) from the Denver International Airport (DEN) with easy access from I-70. All major car rentals are available at the airport as well as shuttle service to Breckenridge. Additional airport options include Eagle County Regional Airport (EGE), about 63 miles away, and Colorado Springs Airport (COS), 110 miles from Breckenridge.

Special Note: Hands down the BEST PIZZA EVER is served at Giampietro Pasta and Pizzeria! Voted by the locals as the “Best Pizza in Summit County” for the past eight years, Giampietro’s has been making its popular New York and Sicilian-style pizzas and Italian dishes for well over 10 years. Everything is homemade and incredibly delicious from their classic baked ziti to spaghetti with shrimp and pesto. You can also build your own calzone or pizza from their huge list of ingredients. Get there early to get a table or be prepared to wait! Giampietro Pasta and Pizzeria, 100 N Main Street, # 212, Breckenridge, CO 80424 (970) 453-3838 http://giampietropizza.com/.

Be Fit. Be Strong. Be Well.
Adriana

Snow Skiing in Mont-Tremblant, Canada – A Fit and Fun Getaway

28 Wednesday Sep 2011

Posted by in Healthy Getaway, Skiing

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I have written before about my passion for downhill snow skiing. It’s a wonderful exhilarating sport that can be enjoyed by all – from the very inexperienced young to the skillful old. I try to make a least one trip to the east and one to the north every year as the snowy multiple peaks with hundreds to thousands of miles of trails calls my name every season. Yes, skiing is in my blood and that fact there is so many physical benefits to the sport is only an additional perk.

Mont-Tremblant in Canada is an internationally-renowned and multi-award winning ski destination, touted as the number one ski resort destination in all of Eastern North America. It is situated about 80 miles north of Montreal in the Laurentian Mountains, in the province of Quebec, and attracts tourists from all over the world, both skiers and non-skiers alike. It is most famous for its ski resorts that sit at the foot of a mountain and postcard picturesque architecture that will make you look in awe when you arrive. Cars are strictly prohibited in town, so be prepared to walk, but there is an open gondola-style lift, called The Cabriolet, which connects the upper and lower parts of the village together. There is also a ski trail running through the village for skiers to access the lower level of the village and gondola.

Ski season begins in November lasts through April with the basic day pass costing $70/day, plus possible high season surcharges. The main resort has more than 650 acres of ski and snowboarding trails in four distinct areas: North Side (Versant Nord), South Side (Versant Sud), Sunny Side (Versant Soleil) and The Edge (Versant Edge). There are over 90 marked downhill trails, including the longest 6 at3.73 miles), 19 designated easy, 31 intermediate, 37 difficult and 10 expert. The total lift capacity is 27,230 skiers per hour with 13 ski lifts, including a gondola, five detachable chairlifts, three regular chairlifts and three magic carpets.

In addition to skiing, the area offers a myriad of outdoor snow activities, such as snowshoeing, horseback riding, dog sledding and ice climbing during the winter and hiking trails, mountain bike races and beach activities through the summer months.  Need something that’s unwinding? There are also plenty of spas, a new casino, Casino de Mont-Tremblant, and plenty of shops to explore in town. When it comes to dining, there are plenty of delicious places to eat in Mont Tremblant. From international dishes to rich fondue, there is something for everyone’s taste bud including a restaurant at the top of the mountain, Le Grand Manitou that is opened in both winter and summer.

Accommodations:Le Westin Resort and Spa, Tremblant, Quebec, 100 Chemin Kandahar, Mont Tremblant, Quebec, J8E 1E2, Canada (819) 681-8000 http://www.Westin.com. Book early!

Onsite Activities: Downhill skiing, snowboarding, driving range, miniature golf, bicycles, swimming, kayak, beach access, spa, gym.

Nearby Activities:WINTER – cross-country skiing, snowmobiling, dog sledding, snowshoeing, snow tubing, ice skating, ice climbing, ice fishing, horse drawn sleigh rides, horseback riding, and paintball. SUMMER – golf, tennis, hiking, mountain biking, horseback riding, helicopter tours, paintball, airplane tours, all-terrain vehicle tours, croisieres, boating, caleche rides, canoeing trips, cycling, dune buggy tours, fishing tours, lake cruises, rafting, rock, via-ferratta, waterskiing and wakeboarding, white-water rafting, and adventure courses (zip lines, suspended bridges and tarzan ropes).

Getting There:The Mont-Tremblant International Airport has seasonal direct flights to and from several U.S. cities. The next nearest airport is the Montreal-Trudeau International Airport in Montreal, about 90 minutes away. Taxis, shuttles and buses are available from both airports. There’s also the option of driving as major roads and highways will get you there. Remember your passport!

Special Note: There are probably more than a hundred restaurants in and around Mont-Tremblant, at all different price points and styles. Two recommendations included the Aux Truffes, a consistent AAA Four Diamond Award winner featuring local game and fish and is a Wine Spectator Award of Excellent recipient, and the Plus/Minus, serving avant garde cuisine described in the menu in the most over-the-top prose imaginable in a rustic but historic country ski cottage. Also, Mont-Tremblant offers “First Tracks,” which is the opportunity to be on the slopes 30 minutes before anyone else.

Be Fit. Be Strong. Be Well.
Adriana

The Refreshing Perks of Waterskiing and Wakeboarding

09 Tuesday Aug 2011

Posted by in Exercising, Skiing, Sports, Swimming

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To me, there is something ever so alluring about water. Put me in a swimming pool, take me to a lake, or bring me to the beach, it is my instant nirvana when my eyes see a body of H20. So it will come as no surprise that I also love to play in the water, even being past 40. Swimming, floating, splashing, chilling, snorkeling … I simply love it all! This also includes boating of all types and its associated activities, such as tubing, waterskiing and wakeboarding.

I remember the first time I went waterskiing. It was down in Florida. I slipped on the vest, slid my feet into the skis and sat patiently at the end of the dock waiting for the boat that would pull me to be ready. I had snowed ski for years. How hard could waterskiing be? When it came time to go, the boat gently took off and I instantly began gliding across the water. All my years of snow skiing came into play as I picked up waterskiing as if I had done it for years. What a great rush!

Last summer was the first time I tried wakeboarding. This time I was at the Jersey Shore. Again I slipped on a vest, but this time I stood on the back of the boat on the water trying different stances. Should I lead with my left foot or right? I thought back to my skateboarding days and knew the left lead felt more natural. When it was my turn, I jumped off the back of the boat with the board hinged to my feet and drifting away while adjusting my rope. I waved to the driver and he slowly placed the boat into gear. What a refreshing surprise when I popped right up out of the water, during my very first attempt, and began swishing side to side as the boat pulled away.

These two water sports are an amazing feel. Since waterskiing and wakeboarding are so much fun, one can easily forget how they also make great workout activities. One of the biggest benefits is that it is a complete body workout, exerting just about every major muscle group from your head to toe, especially once you begin holding yourself up with the taut rope which also improves your balance and coordination. Your quadriceps, hamstrings, calves and gluteal muscles will all be worked in addition to your abductor and adductor muscles from all of the lateral moves across the water.

Looking for a new fat burner? Well, these warm weather activities are also an excellent means to burning calories and fat. A 150-pound person can easily lose over 400 calories an hour. A person with more body mass even more. Waterskiing and wakeboarding will also boost your metabolism and lift your mood … that is as long as you remain up on your skis or board!

Waterskiing and wakeboarding are also excellent ways to stretch and strengthen your leg muscles, particularly in the thighs and around the knees, as well as help with joint mobility. Your endurance will increase, the longer you stay up and more frequent the trips, as will your stamina. These sports also help to build your overall strength and agility, develop long lean muscles, and tone your entire torso.

What is there to loose in trying these water workouts? Even if you do lose your balance and fall in, you are left with treading water and swimming, two more excellent exercises. It’s a win-win situation all around. So the next time you have the opportunity to water ski or wakeboard, give it a try. You might find two more sports to add to your beloved list of activities just like I did.

Be Fit. Be Strong. Be Well.
Adriana

The Surprising Health Benefits of Downhill Skiing

07 Monday Mar 2011

Posted by in Cardio, Exercising, Skiing, Sports

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This month I will be traveling to Sunday River, one of Maine’s largest and most visited ski resorts. It has 132 trails across eight interconnected mountain peaks and 16 lifts. Its highest vertical drop is 2,340 feet; peanuts when compare to the drops out West, but here in the East, it’s pretty decent.

I’ve been skiing since the fifth grade. I got into the sport by chance. My then best friend at the time, Beth Johnson, was just learning to ski. For months during the winter, her dad took us to a nearby ski area. I fell in love with it immediately and have been downhill skiing ever since.

Some might be surprised to think of skiing as a great sport that benefits your body. One could think of it as dangerous, hard on the knees or too exposed to frostbite. While skiing is a strenuous form of exercise, the healthy advantages to downhill skiing are numerous.

One of the biggest benefits of skiing for fitness is that it is great, complete body workout, exerting every major muscle group from your head to your toes and toning your entire torso. This terrific aerobic activity improves balance and coordination and is an excellent way to stretch and strengthen leg muscles, particularly in the thighs and around the knees, as well as help with joint mobility. Your quadriceps, hamstrings, calves and gluteal muscles will all be worked, due to the semi-squat position skiers take, as well as your abductor and adductor muscles from all of the lateral motions.

Downhill skiing is also an excellent cardio workout, strengthening your heart, improving your circulatory system and releasing oxygen to your muscles. It is an excellent fat burning activity, burning 450 to 600 calories for an average 165-pound person while mogul skiing can burn almost 900 calories an hour. Skiing also boosts your metabolism and helps to regulate good cholesterol levels in your body.

Skiing requires a certain level of balance, strength and endurance so pre-conditioning in the weeks and months leading up to the slopes to increase your endurance and lessen a chance of a possible injury is a must. Pilates will work your core before taking on the mountains while yoga is a good discipline to improve your strength, balance and concentration. The Awkward Pose is one of the better positions, which when done correctly, increases your overall strength, tones the muscles of your legs and aligns your skeletal system.

Ski injuries that due occur seem to either happen early in the day when muscles aren’t loose yet or late in the afternoon when the muscles are fatigue. So just like you stretch before a long run, stretch your muscles before heading out to the lift lines. This includes your shoulders and back, but most particularly your legs which will receive the brunt of your workout. To help prevent altitude sickness, stay well hydrated continually and avoid caffeine and alcohol. And always remember to wear your helmet!

What is the best benefit of skiing? That it does not seem like you are working out for six or more straight hours. Instead, you feel like you are eighteen again as you fly down the snowy slopes set against magnificent scenic surroundings. You are able to experience the great outdoors in the cold crisp air, explore endless miles of trails and enjoy the endorphins that kick in right before you hit the hot tub!

Be Fit. Be Strong. Be Well.
Adriana