CARING FOR ATHLETES
FIT FOR YOU – SKI FITNESS
Chances are, if you have ever gone skiing, you have shared the exhilarating sensation that millions of fellow Americans have felt. It is not uncommon for the first time skier to quickly become an enthusiast. If you are one of the experienced millions or if you plan for that first skiing experience, you may never feel better than when you’re experiencing the excitement of a perfect downhill run. Then again, you may never feel worse than when you’re laid up with torn knee ligaments or some other mishap that the slopes frequently offer up. Be aware that gliding down a mountain at extreme velocities on two fiberglass boards is bound to include an element of physical risk. So why not spend time on preparation and conditioning to avoid discomfort or injury. That precisely is the kind of information I have prepared in a series of three articles. I want you to get the most out of skiing – and that means skiing fit!
To over 14 million Americans, the arrival of winter is synonymous with one thing – SKIING. Whether you’re a seasonal recreational skier or a newcomer to this exhilarating sport, there are numerous important factors you need to consider as you plan your skiing journey. The following is written to help your health, performance, and enjoyment be at their peaks when you reach the peaks. Time wisely spent in preparation for a skiing trip will pay – off in a fun-filled experience that will promote your health and overall well-being and not result in unnecessary discomfort or injury.
WHAT ABOUT EQUIPMENT?
According to Steve Mahre, silver medallist in the slalom, 1984 Winter Olympics, “Boots are the most important piece of equipment.” The boot’s major function is to transmit inward edging and forward-backward pressure shifting motions from your leg to the ski. Before purchasing or renting boots, certain boot criteria should be considered: size, weight, thickness, stiffness. The fit should be comfortable, moderately tight, stiff, yet flexible. Make certain that the booty’s internal pressure is not so great as to prohibit good foot circulation. Mahre recommends testing the boots on a hard surface by turning your knees as you would in a ski position. The pressure should feel the same on both legs and feet; if not, have the boots adjusted. Also, a boot with a roomy toe box makes it easier to wiggle your toes, which increases circulation, thereby keeping your feet warm. A good boot can be purchased for $130.00 to $250.00. Whether you choose to purchase your boots or rent them, it is important to break them in before you ski. Try to rent boots with time in advance to adjust them to your foot. You should be aware that rental boots are often cheaper and sifter and may lead to more injuries than professionally prescribed boots. It is, therefore, extremely important to have rental boots properly fitted and adjusted.
Your ski’s bindings must also be carefully selected and fitted to minimize the chances of injury. Ski bindings should release properly. If the bindings release too easily, you may have hazardous difficulty retaining your skis on the slopes. “Shock Release” bindings should be avoided, as they may fail to release in a slow, twisting fall that frequently causes leg injury. Also remember at of each season your bindings should be machine-tested by certified professionals at the ski shop.
An essential piece of equipment is, of course, skis. If you ski 15 or fewer days each season, you should consider purchasing recreational skis especially designed for the novice, intermediate, casual or cautious skier. Recreational skis are 10-20 cm. Shorter than racing skis and make turning easier. Recreational skis also are slightly more flexible and wider than racing skis. A good pair of recreational skis may be purchased for $180.00 to $245.00. If you ski at a more advanced level, firmer, longer and more narrow skis are more suitable for high speeds.
Before purchasing any equipment, it is wise to find a shop that displays a current certificate from a certified ski clinic-training program. Proper maintenance of your equipment will certainly maximize it’s usefulness and safety. Remember, your day to day maintenance of skis is important too. Skis should always be covered when transported atop your car. Salt and sand contaminate equipment surfaces and should be removed with water. A protective coat of silicone will add years to your skis’ lifespan. To keep your boots in top shape, avoid wearing them except in snow.
WHAT TO WEAR?
The most important factor is selecting your skiing wardrobe is dressing for warmth. Layered clothing is recommended over one heavy outfit. The layers may be removed as needed according to temperature changes. An average layered outfit consists of long insulated underwear, turtleneck shirt, sweater, vest, jacket, powder jacket, and ski pants. A wool or wool-blend cap that covers the ears will help maintain your body heat (80% of your body heat can be lost through an uncovered head). Scarves should be avoided, as they tend to fly off or become tangled. It is better to wear a cowl that can be pulled up over your mouth and nose. Lined mittens or gloves are also a must when dressing for warmth. Long socks that are well padded will provide both warmth and protection from friction on the bottom of your feet and at the top rim of your boots. A pair of goggles added to your wardrobe will keep your eyes protected from the cold wind and bright sun’s glare.
GETTING IN SHAPE
Getting physically fit to ski is certainly a major consideration. How can you expect to enjoy the thrill of a downhill run when your thighs are shaking – from exhaustion, not from fear? You don’t want to be caught with your mind saying, “GO” and your body screaming. “WHOA”. The novice skier doesn’t take long to learn that skiing demands moderate amounts of cardiovascular endurance, muscular fitness and overall flexibility. It is not uncommon for ill-prepared skiers to either leave the slopes early due to discomfort and fatigue or preventable injury.