Dry Land Training

[speed163]

Landing ourselves in the "off" season, one  has to remain in a reasonable state of fitness.     

 Beyond maintaining both physical and muscular endurance, I"m interested to know from all members if you have any specific exercises that you find personally beneficial for skiing. Any exercises which would facilitate the transition from dry-land to snow??

Suggestions??

Terryl

[jim-ratliff]

Yes.? I practice falling.? In the summertime I do it on a road bike (just took it up last year at the encouragement of the blood sugar and cholesterol readings).

Actually, I have a contrary opinion.? I think it is good to NOT focus only on skiing related exercises.? It's interesting that the gym tools, be it glider or elliptical or treadmill can be good exercise and get the heart rate up, but the muscles still aren't the same ones that I use skiing or biking.? In fact, I haven't really found a good exercise that replicates the ski activity of poling along on flat terrain.? And the same is true of biking, there is general fitness carry over, but it appears that you still have to bike your way into shape.? The same was true of racquetball, it seemed to be mostly fast twitch muscles (a term I learned from Lynn and her triathlete background) and most of the other activities are slow-twitch (or vice versa).

So, focusing on balance and standing on one foot at times while dressing and undressing is probably my most ski-direct activity.

Jim
 ? It's a real challenge to take my panty-hose off while maintaining balance on one foot.?

[midwif]

I have stepped up core work a bit.
More abdominal work.

Also, am doing plenty of leg work. Elliptical or glider machine at the gym for 20-40 min approx 3x/wk.
Add some knee strengthening in once/twice a week.

A yoga class or two which includes strengthing and stretching.

Once the bike is functioning a bit of road riding.

I think MOUNTAIN biking would be tremendously great cross training! Rumor has it you will be doing a bit of that!

I did a 2 mile run earlier this past week. Felt great. Until a few days later. Everything was sore from not having run in 9 mos.
I miss running, but don't know if I should anymore. Too many joint aches.

I like mixing up my workouts. I try to rotate what I do. Keeps it fresher, especially since I am more gym oriented these days, instead of outside oriented.

Remember fondly those cold 6-8 miles in the middle of winter. Sometimes in the snow. The silence except for the sound of your breathe and feet on the ground.
Ah well, time to move on.

[jim-ratliff]

I'll wait for Todd to really respond, but Harb Carvers are a type of skate that mimics the experience of carving turns on skis by allowing you to "carve" your turns on asphalt.

[midwif]

Yes.? I practice falling.? In the summertime I do it on a road bike (just took it up last year at the encouragement of the blood sugar and cholesterol readings).


So, focusing on balance and standing on one foot at times while dressing and undressing is probably my most ski-direct activity.

Jim
 ? It's a real challenge to take my panty-hose off while maintaining balance on one foot.?

Jim, the pantyhose thing. If you're gonna do that, PLEASE think depilatory!!!

Though you should know that garters are MUCH sexier. Not to be confused with garlands, which are a ski exercise.

[ToddW]

I'll wait for Todd to really respond, but Harb Carvers are a type of skate that mimics the experience of carving turns on skis by allowing you to "carve" your turns on asphalt.

Different skiers tend use different skill blends in their skiing.? If you're a skiers who emphasizes edging (aka tipping), lateral balance (angulation), and fore-aft balance over rotary / steering / twisting movements then you'll probably like the Harb Carvers.? They grip very tightly to the "black snow" and give much the same sensations as carving on firm snow.? As an added benefit you get a modest cardio workout skating back uphill -- human powered lift service .? It can take a couple of days at first to learn how to make them really turn.? A middle-aged friend who attended an early season ski camp last year felt none of his usual early season aches or fatigue during the camp and attributed this to his time on harb carvers which he said worked all the little muscles we use in skiing.

If you do give harb carvers a try, wear protection the same as an aggressive inline skater or skateboarder would:? helmet, wrist guards, knee and elbow pads, crash pants or hockey pants, etc.? Also, find some cheap rubber hose or nordic walking pole tips to protect the tips of your ski poles.

Besides playing on harb carvers, I do some ski-specific exercises around 3 themes.

1.? Lateral/side-to-side balance via angulation (counterbalance)

You've seen photos of world-class racers with almost a 90* angle between their torso and legs.? This is an extreme example of maintaining lateral balance.? To maintain good lateral balance, we have to move our center of gravity -- think belly button -- closer to being over the skis.? Sometimes a little, sometimes a lot.? All skiers do it to some degree unconsciously, but some of us train to do it more strongly.? To move the belly button and torso laterally is basically the same as doing a side crunch (contracting the obliques.)? So I do lots of side crunches, usually on a stability ball.? () To ensure lateral flexibility and range of motion, every day I bend over sideways to the right from a skiing stance and touch my right knuckles to the floor beside or slightly behind my right foot, then switch to the left side and repeat several times.? This gets me as close to that racer's 90* angulation as my body will get on dryland, and ensures that my middle-aged body won't complain when I ask for more moderate angulation on snow.

2.? Fore-aft balance

There are basically two options to get your center of gravity forward of your feet when skiing:? pull the feet back (they're light) or push the upper body forward (it's heavy and slower to move.)? I choose to get forward by contracting my hamstrings to pull my feet back relative to my torso.? Steeper terrain and shorter turns require more forceful pullback to stay in fore-aft balance, so I do hamstring curls on a stability ball to enhance my fore-aft ability on snow.? () I also do one-legged squats.

3.? Ankle strength and proprioception

I keep a teeter board (1" dowel fastened to foot-sized board) by my front door.? Every time I use the door, I balance for a moment on each foot.? This is basically the old balance on a broomstick challenge, except the "broomstick" won't fly away if you fall because it's bolted to the footboard.? Your skiing will skyrocket to an entirely new level if, like Jim, you master the fine art of gracefully slipping out of your pantyhose while balancing on a teeter board (no matter whether the front door is open or closed at the time -- both work equally well.)

[speed163]

Thanks for your input Todd. 

  Currently I'm still on ice skates (NHL playoffs; Canucks give in to grass reluctantly) and will switch to my inline skates (ABEC 5 ; 82mm; they fly!!).  It's a great activity for inner core,legs, cardio, and balance. Just wondering how they might differ from harb carvers?  I'll definitely try your suggested exercises with the stability ball (crunches,hamstring curls etc.). Our hamstrings tend to get a good workout from the variety of footwear we subject ourselves to (right Jim?  )

Lynn, I can only admire your tenacity to work out regularly and RUN! Stretching is definitely beneficial, as I feel like 'Rusty the Tin Man' if I haven't been active without a good stretch. Like yourself, I like a variety of activities so as not to get bored or fixated on working the same muscle groups all of the time. Hats off to you for pounding the pavement!!

Mountain biking is another story.  The Viking thinks he is on the Mother Ship........hell bent for some special view at the "top of the ridge".  I certainly can't let him reach the top alone, so I've opted to pedal like a hamster in it's exercise wheel. Stewart Little on steroids! Some days are better than others but, it is proving to be a lot of fun now that my derriere has become accustomed to the "cheek cushions". There was absolutely NO transition from skiing to mountain biking with respect to the gluteus maximus. It's a tender issue.

As for the teeter board at the front door......skateboar ders rig up a similar idea to improve their balance and simulate surfing or snowboarding.  It's a great suggestion, as we have some old skateboards kicking around. Looks like they will have a second round of action.

Now, as for the latent ballet tendencies of Jim, may I offer a pair of pointe shoes?  We have several sizes in various states of condition. Pink goes with everything, as does a decent depilatory. However, like you, I have been practicing my falling technique.......... trying to extricate my cycling shoes from the toe clips.......tee hee hee........clunk. You're not alone BUT I regret to inform you, pantyhose are so passe, unless you go for patterns or fishnets.  Isn't it all about choices??  ;

Are there any exercises utilizing weights that anyone could recommend?

Terryl

[jim-ratliff]

Terryl:
Inform Svend that he missed the Mother Ship.? Mountain Biking is supposed to be about taking your bike to the top of the mountain on the lift chair, and then meandering across and around and down the mountain.? ?? Riding UP the mountain??? ? Yuck.?

It's about being able to ride places and easily enjoy the beauty of nature that you can't see from the window of the car.? It's not supposed to be work.? ?

The other place where mountain bikes work well is on the many trails (at least down here) that used to be railroad tracks and now are county or state trails (usually gravel or cinder).? Few are paved, but most are usable trails.

By the way, in case you don't know about it, Lynn made me aware last year of the advantages of bike seats with cut outs in the middle for both male and female riders.? They even come in different sizes to match your bone structure.? They had me sit on this gel pad thing, then measured the distance between the indentations created by my ? bones (yes, the underlying bones, not the fat padded parts that I THOUGHT I sat on) and recommended a seat of appropriate width.? Somewhat strange looking, but functional and, according to Lynn, commonly used by all high level triathletes like her.? Is it reasonable to assume that you are treating your derriere to the finest in cushioning by also wearing padded cycling pants??

By the way, I can really identify with your toe clip challenges.  Did that a fair amount myself last year.  Along with learning not to stick my hand out and try to catch myself (which is the commonality with skiing).  Let the big parts (hips) absorb the fall rather than breaking an elbow or wrist.

[ToddW]

Terryl,

There are 3 models of Harb Carvers.? They differ in axle width and wheel size/stand height.

? Comp model, front wheels 76mm rear 102mm
Pro model, wheels 76 mm
Slalom model, wheels 59 mm

There are 3 main differences between carvers and inline skates, all of them geared towards creating a more skiing-like experience.

1.? There are two rows of wheels to simulate the two edges of a ski.? Inline skates are inherently unstable laterally and want to tip to one side or the other.? Skaters actively control this to keep from falling over.? Skis on the other hand are naturally stable when flat on the snow.? Skiers have to exert some effort to get them on edge and to keep them on edge because the edges are offset from the center of the foot.? The same is true of harb carvers:? users must develop strong active tipping skills to set them on edge to turn them.? The wider and taller the carver model, the greater the tipping skill required to ride them.

2.? The wheels are not spaced equally.? There are two pairs of wheels in the back and one pair forward.? In the top model, the forward pair is also smaller.? With correct fore-aft balance, this asymmetry makes the carvers turn more sharply than a similar inline skate could in a purely carved turn.? This is because the front wheel supports more weight than a single rear wheel and is consequently deformed (squished) more, which makes it turn sharply and the rear wheels follow.? If you get in the back seat, they don't turn near as well and watch out for your elbows and noggin as you practice falling.

3.? You use your own ski boots and poles on carvers.? This way you learn to edge/tip in ways that are compatible with the constraints your ski boot's geometry will impose on snow -- it helps guarantee transfer of technique onto snow.

Here's a clip of a really strong skier playing on Harb Carvers

Are there any exercises utilizing weights that anyone could recommend?
 

I do all of the exercises I mentioned earlier with spare weight encircling my abdomen.? It doesn't seem to do much for skiing, so I'm planning to get rid of it by next season?

[jim-ratliff]

Are there any exercises utilizing weights that anyone could recommend?
 

I do all of the exercises I mentioned earlier with spare weight encircling my abdomen.? It doesn't seem to do much for skiing, so I'm planning to get rid of it by next season?

Todd: This is the second time today you've had me laughing out loud here at the computer.? Never realized the droll sense of humor hiding behind that suave, sophisticated exterior.? Thanks.

[midwif]

Jim
I am obligated to remind you that I have never been and never will be, a high level triathlete.
Just a participant, back in the day.

[Svend]

They had me sit on this gel pad thing, then measured the distance between the indentations created by my ? bones (yes, the underlying bones, not the fat padded parts that I THOUGHT I sat on) and recommended a seat of appropriate width.

Gosh, Jim, you are in a very confessional, bare-your-chest-to-the-world kind of mood this weekend, aren't you? Pantyhose....exhibi tionism at your front door whilst wearing same....your posterior acreage being surveyed.....? This all has a kind of Oprah-like quality to it that is strangely intriguing.?

As for the hose, I agree with Lynn and Terryl -- definitely a depilatory treatment.? Nothing more unsightly than those stiff leg hairs poking through a sheer stocking.? A good hot wax should do the trick, esp. one removed with vigour and glee by an enthusiastic assistant.? Any volunteers?? ?? Come on Jim! Just grit your teeth and take it like a man.? ? ?The gals do this all the time.? And if you can't find a good DIY kit for home use, one of us would be happy to lend you a waxing iron and a bar of Toko.? ?

Failing that, perhaps a thicker denier fabric would hold 'em in.? Supp hose? Just tell your neighbours, when they see you at the front door, that they're Shakespearean tights and you're working on your Othello.? ?

[Svend]

Oh, yeah...this was about dry land training, wasn't it? Got sidetracked there for a moment, envisioning Jim proudly modeling his hosiery. 

Lynn, you're right -- Terryl and I just got back into mountain biking after being away from it for over a decade.  We used to ride about 3 times a week, and got pretty darn good at it.  There are some challenging singletrack trails through the conservation areas around here, and there were few we couldn't tackle.  But it's pretty humbling to get back on the bike after that long an absence, expecting to pick up where we left off.  Reality bites!

We are fortunate that we have literally hundreds of kilometers of trails right out our back door -- forest trails, old rail beds (like Jim spoke of) -- you name it.  And THE mecca for mountain bikers in Ontario is a conservation area about five minutes drive north of us.  Actually we don't even have to drive to get there -- just ride out our street, down into the valley, and we're onto another trail that takes us right into it.  Nice.  This was one of the main reasons for moving here -- access to the outdoors, and quick access in the other direction to the big city.

Terryl just got a hot new bike a couple of weeks ago.  Basically a detuned X-country racing hardtail.  A sweet ride, but it is a real chuckle watching her get the hang of the clipless pedals -- come to a slow stop, struggle to get the feet free, and then sloooowly tip over into the grass.  Just waiting for her to do that next to a big mud hole....I'll have a camera ready.

Anyway, mountain biking is a great cardio workout and sure gives the quads and calf muscles a tune up.  Hill climbing, especially.  Upper body gets a mild workout too, as you do have to move around a lot doing hills, esp. downhill, jumping logs, roots, etc..  And, contrary to Terryl's modest assertion that she quietly follows me up the hills, it's actually the other way round now.  With her new bike, it's me who's puffing to keep up.  Just see a little spec disappearing over the crest.  Sound familiar? I am presently shopping for a new bike for myself to even the odds.

[jim-ratliff]

Well, I'm glad that y'all have had so much fun at my expense.  And "Thank You Todd" for the disgusting mental image of anyone watching me (open door or otherwise) as I "practice my balance".

Now, to clarify the story a bit.  The "panty hose" that I was talking about are not sheer (thank you Svend) and only come down to just above the knee.  I call them panty hose because of the tight fit from the hips to the waist and I assume that this must be how uncomfortable panty hose are to women; others would call them compression pants (used when playing racquetball or other sports) or bicycling pants (pretty much the same thing as the compression pants but with a chamois diaper inside).        so there.

  Well, I guess I should admit that I hoped that using the term "panty hose" would stir the creative juices of the real skiers and provide a bit of entertainment -- which it certainly did for me.   
But no, Svend, no way in hades am I going to "take it like a woman" and get waxed.

[Svend]

....others would call them compression pants...

So you DO wear supp hose!? ?