Change of season means shift to winter ski conditioning
Change of seasons and its accompanying weather forces our hands to mix up the workout routine. Donandamp;#8217;t fight; go with it. We are fortunate to live in a climate with distinct seasons, versus, for example, Southern California, where every day of the year is 70 degrees with a marine layer. Boring. With the motivation of snow-capped peaks nudging us along, itandamp;#8217;s time to shift to ski conditioning. The key to shoulder-season training is motivation to step outside on those gray days, and maintain that superior summer fitness. The goal is to stay consistent, capitalize on the inspiring training opportunities the Sierra affords and gain overall strength and fitness to be at our best when the snow flies. While I am not a huge fan of gyms, they do play a role in the fall shoulder season, and I view them with new appreciation. Keep the gym workouts challenging andamp;#8212; and as we focus on preparing for ski season, incorporate balance and multiple movements into each exercise. Get creative. Challenge the workout. Continue to evolve with the addition of Bosu balls and dyno-discs. These types of exercises sharpen and heighten the neuromuscular response system. And while some contend they do not have balance, donandamp;#8217;t buy it. Balance is a trainable attribute.Take this opportunity to develop and follow a sport-specific core workout. And again think beyond the traditional trunk crunch. Develop a workout that simulates movements of your snow sport of choice. In all of our activities, correct movement is initiated and generated from the center.Fall is the time to commit to yoga and Pilates. With skiing in mind, apply these practices to improve your on-snow propioception, balance, agility, flexibility, biomechanical efficiency and strength.Move it outside, and use all of natureandamp;#8217;s equipment to create a spontaneous workout with an emphasis on using body weight and gravity for resistance. These no-production-required workouts, performed right out your door, place an exclamation mark on functional movement. Find a venue where you can run and then incorporate exercise elements along the way. A general sample workout might include a 15-minutes run, stopping and performing ski-specific movement prep and prehab exercises, then another 15-minute run while stopping to do single lunges and squats as well as dips and push-ups. Continue running another 20 minutes, stop and complete a series of jumping exercises, referred to as plyometrics. Warm down with an easy run back to the start.The recent rain has furnished dreamy trail conditions, just like butter. Hike it, ride it or run it to maintain and build endurance. Let the weather dictate your workout of the day, and use it as time to explore your Sierra back yard. Bag a new peak with weighted pack and ski poles in hand, or mountain bike ride or run a new section of trail.There is nothing like returning home after a dose of that crisp, Sierra fall air to a hot shower, bowl of chili and the last half of football.andamp;#8212; Julie Young is a Truckee resident and owner of o2fitness. She is a former U.S. National Team member and pro cyclist who currently competes in triathlons and trail runs. Contact her at firstname.lastname@example.org.
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