As the Ski Season rapidly approaches and we in Boulder, CO drys out from the legendary amounts of rain we have received…it is time to get in shape for the Backcountry. When you are training for long days in the BC but also have to manage a 9-5 job it can be difficult to find the time.
I like to think of off season training as being two fold.
1. During the week focus on high intensity interval work when ever you can fit it in. Here is what I mean. When you are at work try bringing Elastic Bands and Perfect Push Ups for a nice break from staring at the computer screen.
Coffee Break Routine:
20 Body Weight Squats while standing on elastic bands and holding the ends in your hands.
20 Perfect Push Up
Not only will it provide a nice rush of energy but if you do this 5 times a day. That 100 Squats and 100 Push Ups.
When not at work try incorporating these additions if you already work out:
Runner? Stop two blocks before you finish and sprint the first block and do squat jumps for half a block and lunges for the other half.
Cyclist? Do 20 (each leg) single leg dead-lifts (http://running.competitor.com/2013/03/video/monday-minute-single-leg-dead-lift_11983)
100 MTN Climbers
20 Squat jumps
Swimmer? 100 Body Weight Squats, 20 (each leg) single leg dead-lifts
These additions will help you train your fast twitch muscles once you are already tired from your workout (similar to having to ski down after skiing to the top of your run)
2. ON THE WEEKENDS GO BIG:
This is your time to shine. Go out for a long trail run, bike ride or both (I find hills to be the best way to build leg muscles for skiing). Whatever you do on your days out of the office try to have it last for about the same amount of time as you would want to spend out skiing. You need to have your body adjust to being active for an entire day.
These are simply tips that I have found useful in my own workouts and think have made it possible to get the most out of my early season tours.
If you are looking for the gear I mentioned above and apparel that I like to use here are some links:
For running I like to wear Wool (yes Wool). It is fall after all and it might be wet. Wool will insulate even when wet, plus it won’t stink if you wear the same shirt in back to back workouts.
SHORTS: I have found the Synthetic shorts work better for running. Less chaffing and lighter weight.
UNDER-LAYERS: COTTON IS OUT!