Be Fit to Ski

A Complete Guide to Alpine Skiing Fitness

Blog

Feel free is post your comments and reviews on this page.


view:  full / summary

Readership Questions

Posted by srkramer@hotmail.com on November 15, 2018 at 2:25 PM Comments comments (2)

I'll do my best to answer the thoughtful questions asked by one of my readers.

1. Are you working on or considering on a Second Edition? You did a really good job of annotating the book and it would be nice to update it with the latest research. Maybe a project for 2020?

Be Fit to Ski: I considered a 2nd edition as soon as I had finished this book. However, completing this book took a tremendous amount of time, which I don't really have now. I ...

Read Full Post »

Repost of Eccentric Strength

Posted by srkramer@hotmail.com on November 6, 2018 at 7:00 PM Comments comments (0)


I'm reposting this from a while back because it answers the primary question that people ask me. And that is, "I ride my bike all summer long so I'm in really good aerobic shape. Why do my legs burn when I go out and ski?"

One consistent finding from research on elite skiers is muscle activity in alpine skiing is dominated by eccentric contractions of the knee extensors and flexors (quads and hamstrings). ...

Read Full Post »

Four for Four Challenge

Posted by srkramer@hotmail.com on September 26, 2015 at 12:05 AM Comments comments (0)

How about FOUR Challenges in FOUR Weeks?


Challenge #1- Push-Ups to test Upper Body Strength

Do as many push-ups in 1 minute. Record the number. Do the 1-minute Push-Up test 2x-3x /week for the next four weeks. Try to increase the number by at least 3.



Challenge #2- Plank Hold to test Core Stre...

Read Full Post »

Sport Specific Training Session

Posted by srkramer@hotmail.com on August 27, 2015 at 5:05 PM Comments comments (0)

I set up a really fun session on my road (which is a dead end- no traffic). Using pieces of firewood for "gates" I set them up so I could sprint up the hill and then run "slalom" down the hill. I did that about 10 times.

Using a cinder block I jumped over as high as possible 10 times to start improving explosive power in my...

Read Full Post »

Thirst and Dehydration

Posted by srkramer@hotmail.com on August 7, 2015 at 3:50 PM Comments comments (0)


Thirst and Sodium

For most athletes, there’s no such thing as a low salt diet, especially if the training environment is hot and humid. Many endurance athletes know that hydration is the key to lasting performance however, without the necessary replacement of sodium and key electrolytes, what started out as a hard-core goal (long distance race), may end up with an emergency tr...

Read Full Post »

Week 7

Posted by srkramer@hotmail.com on July 7, 2015 at 8:30 AM Comments comments (0)

Last was pretty busy- as for training sessions, I increased the intensity levels on a couple of days and most definitely felt the consequence. I've changed my forward lunges to diagonal lunges- just enough to use different muscles. On another day I ran halfway up our local ski area, and ran down. The combined effect of these two changes lead me to think about delayed onset of muscle soreness or DOMS. Because that's what I experienced for two days afterward. Perhaps some folks out there have a...

Read Full Post »

Week 5

Posted by srkramer@hotmail.com on June 24, 2015 at 8:00 PM Comments comments (0)

This week marks the beginning of the 2nd macrocycle. That’s a four-week block where workouts become more ski-specific rather than general fitness oriented. For aerobic workouts start to integrate 60-120 seconds of high-intensity blasts. For strength, increase intensity to 60% to 95% of your maximum (depending on your baseline fitness level). My approach to this macrocycle is part step-loading and part-flat-loading: This week’s overall training load (OTL) target is 70% but the 2 we...

Read Full Post »

Week 1

Posted by srkramer@hotmail.com on May 27, 2015 at 7:40 AM Comments comments (0)

So the start of the training year has officially begun. In additon to spending time on my bike, I've added some FUNctional strength exercises and took a creative approach to doing sets. I decided that I'd do my individual exercises in a top-down approach. Meaning, I started with upper body, then went to core, and then the legs. The exercises included using the medicine ball for upper body twist, down to plank and plank with punching, then squats and lunges.  One minute AMAP sit-ups (as m...

Read Full Post »

Week 51

Posted by srkramer@hotmail.com on May 12, 2015 at 12:10 AM Comments comments (0)

We're still in the stages of recovery from the season. Focus on building back an aerobic base as well as improving core strength. Spend 3-5 days doing cardio for at least 30 minutes. This also happends to be the recommendation for cardiovascular health. In addition to the cardio, spend time strengtheing the hip flexors and stretching them out. Spending 8 hours a day in ski boots places the hips in a relatively fixed flexed state, which can ultiately lead to weakness. And we can't have that!

Read Full Post »

Week 50

Posted by srkramer@hotmail.com on May 8, 2015 at 7:50 AM Comments comments (0)

Just back from the beach so it's time to get started on the Postseason phase of training. This week and the next 2 weeks (Macrocyle 14)  will be about continuing to recover from the long season and slowly building back an aerobic power base. The weather has been too nice for training indoors so running and biking will be the theme for me.



Rss_feed