1) Take a break!
- Once the lifts close and the snow melts off its time to recharge the batteries. This last season was an epic one all around and I’m sure you are beat up from the countless pow days. Take a few weeks
, swim, light spin, stretch and foam roll. Let your body heal up. We all need a break sometimes!
2) Build a base of cardio
- It’s time to start to build up the base of cardio you’ll need to hit those long pow laps all day. Early in the off-season this should be long sustained cardio 60-70% of your max heart rate (220-age). As we get closer to the season increase intensities, reduce duration and even add in circuits. If you live in the mountains this would equate to road biking in the spring, mountain biking in the fall! The circuits will help you get better at producing high amounts of power and clearing muscle lactate between runs, leaving you fresh and ready to ride!
3) Build a Strength Foundation
- Take time to get under some weight and prepare your legs for the impact of skiing and snowboarding. This can be a high intensity sport even on mellow days and having your body use to resisting high loads will help reduce injury risk. DON’T SKIP LEG DAYS!
4) Get your nutrition dialed in (trial and error)
- I’ll admit that typically nutrition isn’t my top priority during the winter. No need for the beach bod in February. However, proper fueling and hydration can make all the difference on your recovery and concentration levels. Use the summer to improve your bad habits and play with some different nutrition techniques. What works best for you?
5) Put yourself in awkward situations
- Skiing and snowboarding is full of unexpected terrain, how you react to it can be the difference between an injury or an epic run. After building a foundation of strength increase plyometric and balance work. Play sports or train in ways that make you react to unexpected situations. HAVE FUN!
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