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.

Vail77.JPG

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

A-B E Wall , clint.jpg

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!

4 comments for Ski training, running, and hikes »

  1. Sounds like you’ll be in “peak” form!

    Comment by Laurel Kallenbach — November 22, 2011 @ 9:18 am

  2. Wow, Sibylle, what fabulous shape you must be in! I’m busy getting in shape for pumpkin pie. ;-D

    Comment by Gail Storey — November 22, 2011 @ 1:43 pm

  3. All of your insights to training for the winter ski season are truly inspiring! Thank you so much for the tips! Enjoy your holiday.

    Comment by Kylie Smith — December 13, 2011 @ 10:27 pm

  4. I’m impressed by your commitment to be in shape. I’m hopelessly out of shape. I should be hanging out with you!

    Comment by Chandi — January 25, 2012 @ 7:54 pm

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