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Pre-Season Body Preparation : Get into Shape

© Michael J. Maassen (The Ski Bum)

I am sitting here at my computer, the sweat beads are running down my face, and I am in dire need of a shower: I just finished a mountain bike ride. This daily ride is part of my pre-season conditioning. Now, I could simply wait for the first snowfall to hit and the lifts to open, and then hit the boards. I would still have an enjoyable ski season, but I like to ski at the max! To do this I have to know that my body is capable of the type of skills and maneuvers I wish to put it through. We all know that a properly conditioned body not only allows us to ski better, but it is also less likely to be damaged or injured because it is stronger, more mobile and flexible, and fatigues less easily.

The hardest part of pre-season conditioning is getting started and staying with a program. Why? Basically because we do not see it as being a fun thing to do; hence, my bike ride. Mountain biking is an excellent form of pre-season conditioning, as it helps to develop the same muscle groups that we use when we ski. In addition to the muscle development, mountain biking also improves our balance. Equally effective is in-line roller-blading and running or jogging. No matter which you choose, you must keep in mind that pre-season conditioning is very specific. This means you want the exercise to resemble the activities and movements you are training for. If we take running as an example, imagine every now and then that you are running a slalom course. This will make you drive off the inside of your feet and strengthen muscle groups associated with skiing, and not only those for running.

Your training program for skiing should be broken into three phases:

1. Pre-ski Phase
2. Skiing Phase
3. Post-ski Phase

In this segment of ski tips we will concentrate on the First Phase (Pre-Ski).

One of the first questions that people ask is, "When do I start?"

This depends entirely on how fit you already are and your normal activity level, but in order to make any significant improvements I would suggest that you allow for a minimum of three months. So, you see, although we are enjoying the summer months now, the latest you should start (depending on your ski season) would be September 1st. During these three months prior to ski season starting, you should concentrate on three fitness areas:

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