With Reno temperatures in the 90s – and even a few recent records for highs – this is the perfect time to start thinking snow! If we’re lucky enough to have an early snow season, late October will be when area ski resorts open with limited runs. Can’t wait for that? Here’s how to use our current outdoor situation to meet your snow needs.
Downhill snow skiing is anaerobic in its fitness content and limited in its aerobic content. This means we are working to deplete the body of oxygen. During a good downhill run, we are going all out in our effort! Downhill skiing is a sprint, and it’s very similar to sprints, intervals and volume based weight training – think 20 rep squats.
Jogging is an example of aerobic exercise, meaning that oxygen fuels the body. Jogging is something we can maintain for distance. This is in contrast to downhill skiing, but applicable to cross-country skiing.
Whatever your current exercise routine, try adding in a day of outdoor intervals to prep you for the upcoming ski season. The great thing is that you can pick where and how to complete the task at hand. Find a park or a track at a local high school and let’s get started.
- First, mark a fifty-yard distance to complete your intervals.
This is a great time to do a light warm up to get some blood flow to our working muscles with a little movement preparation. One set of 50 repetition walking lunges will stretch the hip flexors, and get things a bit more pliable for our sprints. Each step will count as one repetition.
- The workout will consist of 6 to 12 50-yard sprints.
Pick your starting line, and sprint 100% max effort for the full 50 yards. Once you hit the end of the 50-yard mark, jog directly back at 50% max effort. Start directly with no break and repeat for the desired goal of 6 to 12 rounds. Shoot for six intervals if you are just starting, and anywhere up to twelve intervals depending on your physical conditioning. It really doesn’t matter, as long as we have a benchmark from which to gauge your progress. After completing the intervals, cool down with a light jog for five minutes.
Track your intervals, noting how many you’re able to do. That way, you’ll be able to see your progress as your fitness improves.
The intervals will prepare us for our ski season, and they are actually great to add in to most programs. If you have any questions regarding this workout, or you’re interested in a program tailored to you, please contact me.