Get (Physically) Ready For Winter

November is a great time to start skiing. Well, we may not actually be able to ski, but we can get our bodies ready to fly once the flakes start to fall! 

With Rifle Season running through December 2, many of our North American Vasa athletes are caught in a strange limbo between cycling and skiing. With cold weather and the first flurries of the season already in the air, we’re chomping at the proverbial bit to get back on skis. To prevent injury and to simply have way more fun on those first few ski outings, plan on working in a day or two of ski-specific strength training. 

Nordic skiing is just a demanding, full-body workout that even seasoned summer athletes need to work up to the unique physical toll skiing takes on the body. Cyclists need to strengthen neck, arm, back, and core muscles, plus work to strengthen a number of supporting muscles in their legs. Runners and other athletes face a similar process, one that can take a few weeks of consistent skiing to complete. But with winter so short and weather conditions so variable, those are ski days that could be spent at something closer to peak strength. 

A great resource we’ve found is the Skiletics program. Developed by trust Nordic ski brand Fischer, it’s a total-body workout that targets ski-specific muscle groups that will make you a strong skier and an all-around stronger athlete. 

The key to starting any new fitness routine is to bring the workouts to where you are. Biting off more than you can chew can lead to injury or unnecessary levels of soreness, both of which could see you out of action when the trails are groomed and ready to enjoy. 

Start small. When workouts are based on a set number of repetitions or durations, adapt the program to be either shorter or do fewer repetitions than initially recommended. This will still get your body adapted without elevating the risk of injury. It will also help you recognize what areas may need more work. For cyclists, it’s not just that your arms may be weak; you may also notice that your shoulders or elbows are often more sore than expected. 

Rest and Recover. It might be tempting to jump in at full speed, possibly expecting to do strength workouts multiple days in a row. All muscles need rest in order to repair and grow; instead of jumping right back in, give your body a day or two to recover. If you’re unsure of how often to do strength workouts, consider contacting a local gym for advice. While many gyms are closed right now, all of them have expert personal trainers who may be able to monitor your workouts and work with you to gain fitness safely. 

Build Gradually. As your body gets more comfortable with the workload and recovers enough to build muscle, increase your repetitions, duration, or workout frequency gradually. A general rule of thumb for many athletes is to tack on 10%; usually, this means adding 10% more reps, more time, or more days at a time in order to let your body adapt to the increased workload. 

Have A Goal. Many of us simply want to be healthier, and if that’s your goal, that’s great! However, some athletes do best when they have tangible, challenging, but achievable goals to help motivate them and keep them accountable. It may be completing a workout to the prescribed duration or reps. It could also be focused on your performance on a particular ski distance or race. Working toward something can give you more reason to try hard and stick with it, even on days you just don’t feel like getting up and moving. 

Need to set a goal for this winter? Why not commit to the Vasa and start working toward your chosen race distance!