presented by Montana Molyneux MKIN CSCS, (Certified Strength and Conditioning Specialist and owner of Mountain Life Strength and Conditioning, Head Coach & U16 Coach Sun Peaks Racers)

At Home Work Out
This is a basic exercise progression workout you can use 2-3 times per week, along with your other sports, or an activity day. Simple, effective exercises to build whole body stability!

Equipment: A resistance band, water bottle, a mat, optional skipping rope
Warm Up: 10 minutes of running, biking – can mix in skipping
Dynamic Warm-up: 10/side or for 20m:
-High Knees              - Butt Kicks               - Leg Swings             -Caterpillar Walk
- Lunge walk             -Arm Circles (small àbig)(Fwd/Rvs)        - Karoake (both sides)
Exercises: TIP: Do these exercises CORRECTLY or else it is not worth doing!

1. Stable Mountain Climbers: pull knee towards chest for 2 seconds (foot off ground). Tip: work to keep hips from shifting – keep them parallel to floor

 

1. Hollow Rock Progression 1: sit with knees bent and feet on the ground, lean back to 45 degrees. Have arms straight out ahead of you and let them fall out to each side. Hold for 30seconds and do not let back arch.
   
2. Band Flys: Take your resistance band, holding it with palms facing each other (inward). Keeping elbows slightly bent, pull the band apart, while squeezing shoulder blades together. Start with the shoulders and back, before arms pull band apart.
   
3. Clockwork Lunges: Hands on hips, keeping head up and shoulders back, lunge “around a clock”- Forward, diagnol, sideways, diagnol back and backwards. Perform on both legs= 1 rep.
   
4. Downward facing dog & shoulder tap: Move into downward dog position and without shifting lift hand off the ground and tap opposite shoulder. Engage core and push hips up and back.
   
5. Hip Bridge & Hold: Hamstring bridge – lay on your back, and bring your feet to the ground just below your bum. Push hips up into the sky and hold. Try to relax your glutes (bum) and let the hamstrings do the work.
   
6. Table Top: move onto hands and knees, with a neutral spine. The goal is to minimize the amount you move when you lift your Left Arm and Right Leg off the ground. Bring it parallel to the floor, then switch sides. Both sides = 1 rep
   

Exercises 1: 20 reps      Exercise 2: Hold 30 secs                   Exercise 3: 20 reps      
Exercise 4: 10 reps           Exercise 5: 20 taps        Exercise 6: Hold 30s      Exercise 7: 15 reps 4 Sets in a circuit style (1 through 7 x 4)

Exercises with pictures see file: 

presented by Eric Doak MPT, CAFCI (Alpine Canada Technical Team Physiotherapist
West Vancouver Sport & Orthopedic Physiotherapy)

Injury prevention: The importance of a good warm up
 
From a standpoint of injury prevention, today’s top-level athletes are the only ones doing enough to help minimize their chances of becoming sidelined. Typically what I have seen is a drastic difference from the preparation between up and coming athletes to those that are at the National level. An appropriate warm-up will help to prime the body for what is the most intensive exercise performed that day.
 
I would encourage people to create a more dynamic approach to their warm ups as it is one of the most important pieces of the puzzle to minimize your chances of becoming injured.
 
The two main physiological reasons to warm up:

1.  Get blood flowing to the bodies’ tissues (muscle, tendon, joints) to increase their resiliency to load
2. Prime the nervous system to improve motor control and force production

 
These two variables increase the window for what a tissue can tolerate before it reaches its failure point on the stress/strain curve. Hence, increasing your body’s own protective mechanisms to withstand load.
 
Here are a few simple movement patterns that can be performed prior to any athletic endeavour. You only need to run through this as a circuit 2-3 times to get the desirable benefits of a dynamic warm-up.

1. Single leg walking toe touches
2. Butt Kicks and High Knees
3. Lateral leaps with single leg catch
4. Star Pattern Lunges

Try it out, there’s a reason why National level athletes start each morning with a few dryland drills before putting on their ski boots.  I bet you will feel more energized and ready to gain the most from your on snow training.

Eric Doak, MPT, CAFCI
Alpine Canada Technical Team Physiotherapist
West Vancouver Sport & Orthopedic Physiotherapy       

Presented by Greg Burpee (Music Producer, DJ, Balance Expert, Kinesiolgist, Weight Training Specialist, Ski Coach) on another aspect of balance:

Also check out this fantastic picture about balance at the next level - start practicing:
https://www.instagram.com/p/BKyXMjqB1ym/?taken-by=andriragettli&hl=en

Presented by Morgan Pridy

Hi everyone! 

My name is Morgan Pridy and I wanted to share my thoughts on transition. It's a word used a lot in ski racing, get forward in your transition. Create a solid platform during transition from turn to turn. Fast skiing is all about a smooth transition. Taking all your speed, power and confidence from one turn to the next. When you nail down your transition all of a sudden you haven't just entered the new arc with the same speed, you've started to build momentum. 

The same statements you just read are incredibly relatable to the transition I'm talking about. The transition from level to level, and new opportunity to new opportunity. All of you reading this will go through several transitions over the course of your skiing career. U14 jumping up to u16. FIS races then Nor-ams. Europa cup to World Cup. Being a favourite one day and an underdog the next. It's the exciting part about sport, you always have the opportunity to keep growing and keep improving.

Here are three things I have learned to do that make these steps as smooth as possible. First is to remember the Process. The things you do to ski well, ski fast, and perform don't change just because your competition has. Stick with your routine and your physical and mental cues. This is a huge help to keep everything feeling familiar. You are already here and it's race day, so do the things you do well to the best of your ability. That's what got you to the point you're at now.

Second, remind yourself you belong.  Nerves, fear, excitement, and stress are normal. These are the things that keep us sharp, and if you accept the nerves and the stress, and you find a way to look fear dead in the eyes then you've just gotten out of your own way and made room for the exceptional to happen. Always remember that in this sport you haven't gotten to where you are by accident. You earned it and no matter what company you find yourself racing against, you belong right there in the start with them.

Lastly, Go with the flow. You are only ever able to control so much in this sport. For the hundred other things going on you really have two choices. Let it affect you, or just go with it and move on. Be prepared and be aware of what's going on, but don't let yourself worry about it. If you've taken care of all the things under your control then you've given yourself the best opportunity to perform.

Keep your feet under you and strive to always be moving forward. 

Morgan

presented by Carl Petersen BSc (PT) City Sports & Physiotherapy Clinic www.citysportsphysio.com

Fit 2 Ski-Tips on Exercise Tempo

Skiing athletes should be aware of the importance of TEMPO while doing  exercises in dryland training.  How fast you do the exercise has a big impact on the number of muscle fibres recruited and hence the strength improvements.   Changing the TEMPO can make the exercise harder, more dynamic and emphasize the eccentric (muscle lengthening ) control that is important. Using a slow tempo with emphasis on the eccentric (lengthening) phase of the exercise for squats or split squats can make them more discipline specific.  For example doing a squat with a 3-0-1 TEMPO will mimic the length of time in a GS turn. The TEMPO would be 3 seconds down (lengthening) 0 seconds hold and 1 second up (shortening). For slalom specific exercises you would want to speed the tempo up to a 1-0-1 TEMPO to mimic the fast edge changes  required. Downhill and Super G training may want to slow it down more during certain phases of the movement to mimic the long edge control needed and the sustained tuck gliding position for example  5-0-2 TEMPO.

The following 3 sample exercises should be individualized to the age, experience and fitness level of the skiing athlete. As a general rule start with 1-2 sets of 10 repetitions and progress to 2-3 sets of 15 repetitions.

Ball Squats with Ball Squeeze & Shoulder External Rotation
Training Tips:
- Start standing tall with a physio ball at your back
- Hold a stretch band in both hands with elbows at your side & place a ball between knees
- Switch on your core muscles
- Squat down keeping knees aligned over toes while lightly squeezing ball between knees
- Externally rotate shoulders against stretch band resistance as you squat down

Athletes should ensure they are doing the correct TEMPO prescribed by their fitness coach to get maximum benefit for time spent in training.

References
Fit 2 Ski-A Complete Guide to Fitness (Petersen, 2009)

Safety - Precaution tips when using exercise balls and resistance bands:
Exercise Ball Precautions:
·       For individuals new to exercise, check with your physician before starting this or any other
        exercise program.
·       Check your ball for flaws before each use.
·       Avoid placing ball near heat or in direct sunlight.
·       Avoid sharp objects and jewelry.
·       Start gradually and get a feel for the ball before progressing.

Resistance Bands Precautions: 
·       When using resistance tubing or bands, ensure they are of high quality.
·       Avoid placing resistance bands near heat or in direct sunlight.
·       Avoid sharp objects and jewellery
·       Start gradually and get a feel for the resistance of the bands before progressing or increasing
        the tension.
·       Regularly inspect the stretch band or tubing for wear and tear or weak spots and replace as
        appropriate.
·       Ensure that it is securely attached before applying resistance.

Presented by Dominic Unterberger - BC Ski Team member

Finding the Balance

Ski racing is a demanding sport. With each year, progression and level, more work is required to excel. More days and longer hours in the gym are needed to build strength and endurance during the “off-season” – which by now you’ve accepted doesn’t exist if you want to be a high level ski racer.

The hours on hours spent in the gym, hammering away at the same exercises can become somewhat monotonous. Even for the most elite athletes in any sport, gym time doesn’t always equate to fun time. It’s important to balance the necessary with the enjoyable. Having a sport or activity you enjoy outside of the gym is one of the best things for your ski racing. Whether or not your choice activity contributes to your overall fitness it contributes to something much more important, your sanity!

My favorite off-season activity is mountain biking. Besides the obvious physical benefits and the carryovers it has from alpine skiing, it plays a much more important role for me. Biking takes my mind off the stresses of training and puts a smile on my face! It’s something I can look forward to during long sessions in the gym and a place I can escape to, even when at my most fatigued. You’re only as strong as you think you are and showing up at the gym dreading your workout is not your strongest self!

Whatever it may be that works for you, keep it up, continue to find the balance between grinding in the gym and having a smile on your face!

 
For a complete Bio on Dominic go to http://bcalpine.com/bcst/bio/?74

presented by
Greg Burpee (Music Producer, DJ, Balance Expert, Kinesiolgist, Weight Training Specialist, Ski Coach)

bal·anceˈ
baləns/ noun

1. 1. an even distribution of weight enabling someone or something to remain upright and steady."slipping in the mud but keeping their balance" synonyms: stability, equilibrium, steadiness, footing "I tripped and lost my balance"
   
   

Balance is crazy. Maintaining balance requires coordination of input from multiple sensory systems including the vestibular, somatosensory, and visual systems. For that reason, it is imperative that all systems are functioning efficiently and are operating at maximum potential. The senses must detect changes of spacial orientation with respect to the base of support, regardless of whether the body moves or the base is altered. There are environmental factors that can affect balance such as light conditions, floor surface changes and changes of forces acting on the body. It is easy to see why balance is such an integral part of alpine ski racing, as our environment is constantly changing. 
Here are some terrific balance exercises.

• skateboarding
• rollerblading
• bicycling
• kayaking
• trapeze artist
• Sitting on an uneven chair

Some additional exercises:

• Swiss Ball! https://www.youtube.com/watch?v=YQpE5aGHtME

In Greg's own words click HERE

Provided by: Andrew Lambert: He owns and operates ‘FITSolutions’ in Vernon BC and trains both recreational and competitive athletes across a variety of sports. He is currently the Director of Sports Science for the BC Alpine Ski Association, holds a Master’s Degree in Kinesiology (Mkin), is a Certified Strength and Conditioning Specialist (CSCS) and is certified in Functional Movement Screening (FMS). To read Andrew's blog go to http://www.fitsolutions-online.com/blog

ATHLETE RECOVERY 101

There are few less desirable feelings for an athlete than showing up for a training session or competition with heavy legs and feeling tired or run down. 

Reasons:

-You are in a very hard training block and are going into what is termed ‘over-reaching’.  Suck it up!  However, make sure you follow up and over reaching phase with a block of recovery training.  Too much time in ‘the hole’ can eventually lead to over-training syndrome, a much more serious condition that has serious implications for both fitness and health.

-You are getting sick.  Training hard when you are sick makes no sense.  Pump the brakes for a couple of days and allow recovery.  As a rule of thumb, if the symptoms are above the neck you are still good to go, below the neck then rest and recuperation.  NEVER train with a fever.

-Low iron stores.  It is recommended that all athletes get a blood test once per year (twice for female athletes) to ensure stored iron levels are sufficient.  Low levels of iron can lead to poor performance (earlier to fatigue, difficulty tolerating training loads)

-Poor recovery following the last workout session.  There are many aspects to recovery which athletes should consider.

Recovery Aspects

·         Current fitness level
·         Hydration
·         Sleep
·         Nutrition
·         Active recovery

1.            CURRENT FITNESS LEVEL

Athletes who have developed higher levels of stamina (otherwise known as aerobic capacity) tend to recover more quickly between training runs and between training days.  They have more resilience throughout the course of the competitive season and this is one variable that can lead to more consistent results.  Less fit athletes are less efficient at removing the by-products of high intensity exercise (e.g. lactate) and therefore are not able to produce as many quality efforts OR recover efficiently after training.

2.            HYDRATION STATUS

Skiing usually occurs in environments where dehydration is a factor.  Dehydration can have a great impact on performance – poor training times, poor concentration etc.  In cold/dry OR warm/humid climates, dehydration can be a big issue.  At 6000 feet above sea level, you exhale and perspire twice as much moisture as you do at sea level. Over the course of a day, that is a lot of water and electrolytes lost!  Skiers are frequently train and race at altitudes at or higher than this.  Higher altitude means lower air pressure. This results in more rapid evaporation of moisture from skin surface, and from your lungs. Most high altitude areas are also very low in humidity, which means evaporation is further accelerated. The combination of these factors means that the higher up you are, the more water you need to keep your body functioning.

I recommend to athletes training in any of the conditions noted above to drink an electrolyte beverage in addition to water.  If training on a glacier in the summer, bring an electrolyte drink and water on the hill.  In the winter, teas can be easier to ingest and more palatable.  In normal conditions when the workout is < 1 hr, water is just fine.

3.            SLEEP

There is no better form or recovery after a hard days training than a good night of sleep.  A night or two of poor sleep will have little impact other than maybe moodiness and perhaps poor concentration/focus.  However, when the athlete is consistently getting less sleep than they need, or poor quality sleep, a number of deficits occur.  With lack of sleep, a stress hormone called cortisol increases which will interfere with muscle repair and building.  Poor sleep also slows down both glucose metabolism and storage. 

Every athlete is different in how much sleep they need.  However, compared to the normal population they will need more sleep due to the physical and emotional stressors they experience in training and competition.  Anywhere from 8-10 hrs per day should be the goal for most athletes.

4.            NUTRITION

In order to fuel for training sessions, all athletes should have a firm grasp of the basics of nutrition and how it affects performance.  Here are some general rules:

Carbohydrates (obtained from foods such as pasta, bread, potatoes, fruit, legumes, cereals) are critical both in fueling for, and recovering from exercise.  If an athlete has low levels of this macronutrient in their diet, or tries to eliminate carbohydrate from the diet, they will be unable to sustain high intensity effort for very long.  Eat a form of whole, lower sugar (lower glycemic index) carbohydrate with every meal (you should eat 5-6 x p/day).  Within 30 mins of finishing your workout, have a more sugary (high glycemic index) carb.  When you are training on the hill, you should have more sugary foods available such as Gatorade, trail mix / bars and fruit to keep blood sugars (glucose) up.  Carbohydrate is converted into glycogen and stored in the liver and muscles.  If muscle glycogen levels get low, then the anaerobic energy system can no longer function and exercise intensity will have to be reduced.

Adequate protein is very important to promote growth and to repair damaged cells and tissues.  There are many types of proteins which are effective for the athlete in meeting their individual needs.  These include:  meat sources, dairy sources; eggs, soy, nuts and grains (such as oats and quinoa).  It is most important for the athlete to take in a quality source of protein with every meal / snack and this is where many athletes fail, opting to instead take in large quantities later in the day.  Research shows that spreading your protein evenly through the course of the 5-6 meals you eat per day is most effective.  The recommended amount of protein for athletes engaging in strength or other intense activities is 1.5-2.0 g/kg of body weight per day.

Immune system maintenance – the main goal of training is push the body a bit harder than what it is used to, which leads to physical adaptations (better fitness).  However, athletes can be more sensitive to cold / flu bugs.  During training and competition, the body can be under a lot of physical and/or emotional stress and as a result the immune system can be weakened.  It is very important that the athlete is consuming a wide range of ‘micronutrients’ which are high in antioxidants and can help maintain a healthy immune system.  ‘Micronutrients’ can be found primarily in fresh fruits and vegetables.  The 5-10 per day recommendation is a good guideline.  More specifically, I like to ask athletes to incorporate 1-2 servings of fruit and vegetables with every meal/snack.  Also, consider a vitamin C supplement. 

One of the most effective recovery drinks (excluding supplements which I will not discuss here) is chocolate milk.  It is ideal because of its accessibility, price and composition.  Chocolate milk contains quality proteins, sugar (fast carbs) and electrolytes.  A number of studies have been conducted examining the effectiveness of chocolate milk in promoting recovery and they found that it did a similar job to many commercially available beverages.  As chocolate milk is very calorie dense, athletes should be careful with how much of this they drink as it could potentially lead to unwanted weight gains.

5.            ACTIVE RECOVERY

Following intense activity, it is important that the athlete spend some time doing light aerobic exercise in order to ‘flush’ the by-products of intense exercise from the system.  Failure to do this can result in heavy legs the next day and poor performance.  Examples of activities which I often use with my athletes are:

Spin bike (15-30 mins)

Jog (up to 20 mins)

Swim (up to 30 mins)

Hot:Cold hydrotherapy

OR…simply walk or hike

Anything that gets your heart rate up but does not cause additional fatigue can be useful.

For recovery workouts, on average you should keep your heart rate between 110-130 beats per minute or low intensity.  You will breathe a bit harder, perspire a little more but feel like you can easily maintain a conversation.

Some form of mobility work is also crucial after a workout / training session.  Muscles tend to become shorter and potentially more inflamed than is desirable during intense exercises.  In the long term, consistent failure to stretch and lengthen muscles and the tissue surrounding them can lead to problems with mobility.  This in turn can lead to increased incidence of overuse injuries and pain.