Going Downhill Fast

Perhaps you’ve gone the route of zero training or preparation before your season-launching swagger to the ski lifts in November. You may then remember how bad of an idea it was. You skied your brains out on the first day and ended up sore as heck — or as sometimes happens to green legs, ended up taking out a knee.

Road tripping to the mountain from a period of autumn slumber can be hazardous to your health. It’s like emerging from winter being white as a ghost and then, first chance you get in May, spending a day at the beach without sun block. You get burned.

Has this happened to you before and you fear it may happen again? Or do you simply fear that you’ll be fat and out of shape when the snow starts flying?

If the above applies to you, then know two things: One, generally speaking, you need at least six weeks to prop an out-of-shape body into decent enough shape that you’ll be safer and less destroyed your first time on the mountain (16 or 20 weeks is, of course, much better, but you have to work with what you can work with). Second, you don’t have to pursue this prerequisite level of fitness churning through monotonous calisthenics. In fact, you can have some real fun doing it.

You need to pursue three fitness goals to prep your mind, muscles and skeleton for a safe, enjoyable entry onto the slopes. Increased flexibility, improved balance and coordination, and stronger legs and core muscles are your objectives.

The program recommended here wraps around an activity that is laden with benefits perfect for skiing: mountain biking. Riding on the trails a minimum of three times per week will build a nice base of cardiovascular endurance while also strengthening the trunk, glutes and legs — in particular the quadriceps and hamstrings. It’s also a blast and gets you out into the fresh air. If you’re cramming your fitness program into a six-week package, then try and ride at least three to four times per week.

With mountain biking as your foundation of your program, consider throwing some of the following ancillary activities into your weekly schedule to balance out your program.

GROUP A

Yoga or a stretching class (for flexibility, core strength and balance). A proper, relaxed session of stretching helps lengthen and strengthen muscles, increases circulation and promotes recovery from your endurance and strength sessions. The ultimate purpose of flexibility training is to minimize the possibility of injury.

Pilates (for flexibility, core strength and balance). Pilates has been around for ever, but only in recent years has it gained the tremendous accessibility it now has. In fact, it’s hard to find a gym that doesn’t offer some form of Pilates training. Pilates was developed to address the needs of the core postural muscles that support the spine. While you prevent back injury, you’ll also be working the foundation of where almost all of your movement originates, enhancing your overall power, balance and efficiency.

Balance work on a BOSU ball (for flexibility, muscular strength, core strength and balance). You have likely seen BOSU balls: They’re shaped like a halved orange; one side is flat and the other inflated and round. A qualified personal trainer can teach you how to use BOSU balls (and other tools) to develop balance and sport-specific strength.

Beginning ballet class (for flexibility, muscular strength, core strength, muscular endurance and balance). Ballet is an omnipotent way to build flexibility, strength and all-around power. It’s a great workout.