by Hans and
Franz;
Section 6: Peak Season 1
February brings the peak of the ski season, time for you
to reap the benefits of your training program. If your
training program has been well designed, if you have stuck
to it and if you have avoided injury, you should be ready
to perform at your best. Your training goals for this
month and the next are to enjoy yourself skiing, remain
healthy, and maintain your hard-earned fitness.
As a general rule, the more you ski, the less you should
train. Energy training during the peak season should be
balanced against the type of skiing you are doing. It
you are skiing hard on the weekends, you may only need
a couple of sessions during the week to maintain your
energy fitness. For example, you might take Monday off,
do some timed intervals on Tuesday, include a long slow
distance on Wednesday, follow up with some natural intervals
on Thursday and rest again on Friday.
Many of us can't ski during the week because our work
schedules keep us indoors during the few hours of daylight
that are available. So, we have to make due with forms
of exercise that we can do inside to provide our energy
training. Running, swimming, stationary bike riding, cross-country
skiing machines and rowing are all viable alternatives
that can be done at many gyms and other recreational facilities.
Access to a gym isn't necessary for a good workout, however,
as there are many exercise alternatives you do right in
your own home. For example, you can skip rope in your
basement or garage, or you can run in place in your living
room. Another really good type of exercise for building
energy fitness is a slide board. A slide board is composed
of a narrow sheet of slippery plastic that you unroll
on the floor. You use it by sliding from side to side
as if you were roller or ice skating, only you are in
your stocking feet, or in shoes covered with cloth booties
impregnated with a fluid that reduces friction. When not
in use, slide boards can be rolled up and stuffed under
the couch or bed, yet they can provide a good work out
that is very specific with respect to ski skating.
Its a good idea to run at least once a week to keep all
your muscles and joints used to the effects of running.
This way, when you start running again in the spring after
ski season is over, the adjustment won't be as hard. Bikers
may want to spend some time on a stationary bicycle for
the same reason.
Don't forget to monitor your heart rate so that you can
determine the level of exercise intensity you should be
working at to get the training effect. Note to weight-watchers,
fat metabolizes better at the lower end of your training
zone. If you losing weight is important to you, work at
the low end of your training heart rate.
