Ted Ligety’s training tips
Posted by sibylle in utah, skiing, Europe (Saturday February 16, 2013 at 8:38 am)

Now that Ted’s won Three gold medals in the 2013 Ski world championships, I’m certainly interested in his summer training program.

Here’s his training, at Park City Utah:

Squat jumps -Ted jumps, with weighted squat bar - I struggle in static squats!

Box jumps - jump onto a box

Glute side band walks   - put an exercise band around your legs, and walk sideways. This is  also a stabilizer exercise.

2 sets of 20 yards

Split squats  - get both strength and a stretch with this exercise

4 sets of 10 reps, with or without weights

Glute- hamstring raises - helps prevent ACL injuries by strengthening the hamstrings. Or do Swiss Ball hamstring curls.

3 sets of five

Back extension holds- for endurance of the back muscles

Overhead medicine ball throws

So, if you’re  serious about skiing better this winter or next, try some of these exercises!

Ligety wins third gold medal
Posted by sibylle in skiing, Europe (Friday February 15, 2013 at 8:25 pm)

Ted Ligety won the GS by a huge margin - a 1.31 second lead in the first run - in a race more usually won by tenths, or even hundredths, of a second.

Ligety, who skied a near-perfect run,  is the first man in 45 years to win three golds in a world championships  since Killy in 1968.

His competitors were impressed with his form and technique - so far, he’s been close to unbeatable in his best event, the giant slalom (GS).
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Ligety’s amazing form, that allowed him to win 3 golds

file photo from mail.com

Ligety wins World Championship golds
Posted by sibylle in skiing, Europe (Monday February 11, 2013 at 3:46 pm)

Ted Ligety has already won two gold medals in the skiing world championships - and that’s before competing in his best event, the Giant Slalom.

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Ted Ligety - file photo

First he won the SuperG in Schladming, Austria, - his first win in any super-G.  France’s De Tessieres  placed second, and Norway’s Aksel Lund Svindal, who won three of the four World Cup super-Gs this season, was in third place.

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Ligety in super-G

Next, he won the super combined - an event in which the racer’s times in the downhill and a slalom race (two widely disparate events) are added. Croatia’s  Kostelic  finished second, 1.15 seconds behind, and Austrian Baumann placed third.

Ligety, who won four of the five World Cup races in Giant Slalom s this season, is the  favorite for a third gold medal in Friday’s GS.

Posted by sibylle in skiing, Colorado (Saturday December 1, 2012 at 9:06 pm)

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View of the Beaver Creek finish area

We sat in the first row of bleachers, which gave us a good view of the bottom section of the race course, and of the large-screen video of the races.

The first racer,  Stephan Keppler, crashed and slid  a long distance into the B-net - not the most auspicious  start.

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Keppler’s crash on the screen

Keppler limped away from his crash. The next few racers completed the course, with last year’s overall WC champion, Marcel Hirscher, skiing conservatively after seeing Keppler’s crash.

Then, skiing 10th, Max Franz crashed — and was knocked unconscious, and brought down by ski patrol.

Depsite the two wipeouts, Matteo Marsaglia, skiing 12th, only two runs after Franz’s crash, went all out. He said that “I tried to push  … I had nothing to lose.”

Hirscher, reigning World champion,  whose best event is the GS (to come Sunday) did not ski as aggressively- risking all– and came in over 2 seconds behind Marsaglia.

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close-up of crash - does not look fun

Video of the crash on YouTube - he’s trying to slow down, after he falls, while sliding down the course.
One of my colleagues at Beaver Creek, a race coach, commented that 17 racers out is almost 25% of the field and indicates that something might have been wrong. 

I’m curious to hear if they conclude that there was a problem with the course. Other conditions were ideal –  blue sky, sunshine, good visibility, good surface.

Read more here: http://www.bradenton.com/2012/12/01/4300206/marsaglia-of-italy-captures-1st.html#storylink=cpy
Avalanche-prone snowpack in Colorado and west
Posted by sibylle in skiing, Colorado, Canada and PNW (Tuesday February 21, 2012 at 5:40 pm)

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Snowpack during winter 2012 is much less than normal, but avalanche danger is as high, or higher than, ever.

Four skiers recently died in avalanches in the Cascades, a ski patroller from Keystone was killed near Wolf Creek Pass,    and another near Telluride. The Colorado Avalanche Information Center  warns of considerable avalanche danger.

This year has seen the following avalanche deaths:

Colorado - 6

Utah - 3

Montana - 3

Wyoming - 1

Washington - 4

Canada - 4

It’s not quite as bad as in Europe, which has suffered from mega-cold and snow this winter. One avalanche near Kosovo killed 10 people after it buried an entire house.

I survived an avalanche in  Europe when I was little - maybe 6 or 7. My father had taken his family and some friends on a backcountry ski tour. Suddenly, my mother was screaming my name. the next thing I knew, I was buried to my neck, with only my head sticking out of the snow.

I couldn’t move my arms, or legs. I could still breathe, since my head was sticking out above the snow - which saved my life two ways - I  could breathe, and someone found me.

One of our friends was only partially buried, andwas able to free himself. After that he dug out another of our group, and eventually they got us all free. No one died int hat avalanche, but the memory of my mother’s screams, and of being buried int he snow, completely immobilized, has never left me.

I track ski (classic cross country), and ski alpine at resorts, but rarely ski backcountry since moving to Colorado. We used to do lots of ski tours when I lived in California, with its wet, heavy snow  resulting in a  more stable snowpack, but I’ve really reduced the amount of backcountry skiing since moving to Colorado.

This winter, I’ve taken up ski racing (in gates), partly at my son’s urging, and am finding it’s really, really fun. I’m not good at it ( in fact, I’m lousy) - but it keeps my alive.
Perhaps it’s a good winter for finding other thrills,a nd wait on the backcountry until next year. Or wait for the Sierra in spring.

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Maple Canyon - changing the Stripes
Posted by sibylle in skiing, women, Colorado (Monday November 28, 2011 at 1:48 pm)

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Megan signing the summit register

Ski training, running, and hikes
Posted by sibylle in skiing, women, Colorado (Monday November 21, 2011 at 9:38 am)

The time of year has come when I divide my time between climbing on the last few warm days, skiing after a big snowfall, and training in the gym.

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In Vail’s back bowl looking toward Gore Range

My training the past 10 days consisted of:

rock climb at climbing gym

rest day

weight lift, gym

rest

ski 5 hours: Loveland demo days - try new skis

rest

hike uphill / jog about 1 hour

hike uphill / jog 2 hours

weight lift, gym

hike / jog about 1 hour

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Arapahoe Basin looking toward East Wall

I “hike/jog”  the trail behind my house, Ptarmigan trail, which goes from 9,300′ to the summit at 12,498′. I walk the steep parts, and run the flatter parts and some of the less steep downhill.

The gym workouts consist of basic weight training with the addition of a few ski-specific exercises, involving jumping, lateral agility movement (more jumping!),  core strengthening exercises such as crunches, push ups, or plank,  balance training, and quad strengthening exercises.

Unlike Lindsey Vonn, who  trains 6 - 8 hours daily,  I’m i the gym between 1 - 2 hours. But then, I work as a ski instructor, and she’s a World Champion and Olympic Medalist.

However, for all my ski students, especially the ones from lower altitudes (most of you!), I recommend at least a few days weekly of aerobic exercise, and a few days of strength training.

It’ll make your ski vacation so much more fun, if you can ski all day without being tired halfway through the day, and if your legs aren’t burning after the first few runs.

Today’s a gym day, so I’ll be off to warm up on the exercise bike, and then do my push press,  dumb bell rows, leg press, lat pulls, tricep extension, crunches, and push ups.

When my son Tristan arrives for winter break, I’ll add squats ( I like him to spot me for squats initally, to make sure that my form is correct ) and dead lifts.

Enjoy your workouts!

Dick Dorworth, climber, Skiing Hall of Fame
Posted by sibylle in books, films, photography, skiing, Wyoming, California, Idaho (Monday November 14, 2011 at 7:07 pm)

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Dick Dorworth at City of Rocks, 2010

I met Dick Dorworth in the 1970s in the Cirque of the Towers, Wind River Range, Wyoming. I’d hiked in to the Cirque with big plans and two other girls - Anne Marie Rizzie and Linda Covert. I say “girls” intentionally, since we were teens, and college students.

Dick was guiding a client and had his wife and son with him. After the client, wife and son left, and my two friends departed early, Dick asked me to climb with him.

In my second summer of climbing and leading, I still felt new to the ropes. But, I figured, with a professional climbing guide, what can go wrong?

However, Dick wasn’t planning on climbing an easy trade route. No, he’d been eyeing an as yet unclimbed line on the North Face of Mitchell Peak (12,482′.)

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N. Face of Mitchell Peak

Photo by Jason Funk

We started up early in the morning. Dick led the first pitch, which he’d climbed before on his first attempt on the face (with his client, I believe). At the belay, he pointed up and said,

“Just follow that corner until you reach a good ledge and then belay.”

I was  a teenage girl. This was by far the biggest, and scariest,  wall I’d ever been on.  And the longest route I’d ever been on, by far. I also was used to climbing with my father, and doing what he told me. So I grabbed our nuts and hexes and climbed up the corner until I found a ledge to belay from.

We climbed about four pitches until the weather looked very threatening, and a Dick’s urging, we rappeled down.

A few days later, armed with a waterproof parka I’d borrowed form another climber,  we started up again. After the first four pitches, we entered terra incognito. Dick led the next pitch,  and at the belay, pointed up again.

“Just head up that flake,” he encouraged me.

I was even more nervous. Here I would lead an unknown pitch on an unclimbed route, with no idea of difficult it was. My habit of climbing up anything that someone told me I could do stood me in good stead, and I led the next pitch, which wasn’t too desperate.

We’d now climbed 6 pitches, with the angle and climbing difficulties easing off. However, the weather and nightfall more than threatened, as black clouds boiled up from behind the wall and thunder grumbled in the distance. Dick headed up quickly, and we reached the summit plateau it got dark and all hell cut loose.

Luckily I was wearing the borrowed parka. Dick found an overhanging ledge we crawled under, as hail pounded us and wild lightning strikes lit up the summit.

I’d never been in such a storm in such an exposed place.

“Are we going to make it?” I quavered, sure that we’d be forced to spend the night up here, and not at all sure that we’d survive it.

“I know the descent.” Dick reassured me. ” I f we can find the gully, I know were the rappel anchors are. We carried no headlamps - I didn’t own one, and headlamps in those days were big, clumsy things.

Once the brunt of the storm eased, we  crawled on hands and knees toward the edge, looking for rappel anchors during the brightest lightning strikes.

Somehow we found the anchors and commenced rappelling. After numerous raps on soaking ropes, from which  streams of water ran down our arms, we reached more crawlable terrain.

Eventually, close to midnight, we spied a roaring fire. Our friends,  knwoing we were out there, had built an enormous bonfire to help light our way back to camp.

We happily crawled in next to the fire to dry off, and eat some lunch and dinner.

Dick named our climb ‘the book of Ecclesiastes’, perhaps to commemorate out trial by water and fire.
This year, my friend and mentor, Dick Dorworth,   was nominated to  the Ski and Snowboard Hall of Fame for his world speed record and his many books and articles.

A-Basin Enduro, Imperial challenge - Summit’s adventure races
Posted by sibylle in skiing, women, Colorado (Saturday April 16, 2011 at 9:32 am)

enduro bike.jpg

Snow-bike competitor in Enduro and ski racers riding Pali

Jamie Ober and Ollie Holmes again won the 22nd annual Enduro with 71 runs, one lap short of their record 72 laps.

Tom Fricke and Leon Littlebird of the SnowShow at Krystal 93  had speculated that this year, Jamie and Ollie might set a new record because of the excellent snow conditions.

We skied the Basin that day, and in the morning, blue sky, sunshine, and no wind made for ideal conditions. However,  later that afternoon the wind picked up and  visibility decreased as a storm blew in — all of which would contribute to slower speeds on the slopes.

Ian Borgeson and  Dylan Walczyk placed second with 70 laps, while Wendy Fisher and Johnny Biggers of Crested Butte placed 3rd with 66 laps. Fisher, a former member of the U.S. ski team, and Olympic competitor, won two Extreme Freeskiing World titles.

 Fisher, who skis at Crested Butte, has long encouraged women skiing harder. I’d like to see a team of fisher and two time World Extreme skiing champion  Kim Reichhelm competing in next year’s Enduro!

The #1 women’s team,  Erika Hall and Becs Hodgetts completed 65 laps, while the #1 snowboard team, James Ashley and Shaun Maruna rode 62 laps.

The guys riding the lift in front of us,  bibs #4, are Will Stevenson and Ryan Anthon, who completed 64 laps - so they’re right in among  the top competitors.

Arapahoe Basin Enduro April 13, 2011
Posted by sibylle in skiing, Colorado (Wednesday April 13, 2011 at 9:13 pm)

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Competitors coming down the final stretch to the Pali lift line

Today, A-Basin hosted its 22nd annual Enduro race. Skiers and riders run laps on the Pali face — all double black or extreme runs — from 7 a.m. until 5 p.m. and team that completes the most laps is the winner.

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Team # 4 rode the chair in front of us

Only 40 teams are allowed to race, and racers from previous years get priority.

When my housemate raced the Enduro, he got in as a replacement racer in an already registered  team of two, one of whom was injured.

The record, held by Jamie Ober and Ollie Holmes, is 72 laps.

That’s 72 laps on step, narrow bumps and trees!

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A boarder racing the Enduro

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Pali looked smooth and fast this morning

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Racers got good light, good snow, and good weather

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Racers near the top of Pali face

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