October 15, 2018 – 

So here we are at 164 feet above sea level, breathing fine and feeling dandy.  Now, for those of you who travel you may very well know about the affects of altitude. Not much altitude right here in The Woodlands where the tallest peak we view is the Anadarko Allison Tower at a cloud bending 439 feet.  Even on the roof you will not have to gasp for air.  We are flatlanders and in our zip code there is not a mountain range or a challenged vital capacity (a maximum amount of air a person can expel from the lungs after a maximum inhalation.)

At sea level a healthy respiratory system doesn’t get challenged to deliver oxygen to working muscles and organs.  If living in the state of Texas you did want to enjoy some altitude training, then you can get high and simply drive towards Colorado and to the northwest part of Texas where there happens to be Guadalupe Peak, with an elevation of 8,751 feet.  Now that isn’t even downhill ski area worthy as low altitude Steamboat Colorado is 10, 568 but it is higher than the mile high city … Denver with a mile high altitude at 5,280.

We live low, low, low and our lung strength and volume are not accustomed to high altitude.  A few of my friends do frequent the mountains and here is my 74 year old friend Jane on Shrine Mountain peak, 11,866 feet hiking on August 15^ththis year.

The reason I am saying all of this today is that we are getting ready for the ‘season of skiing’ and Ski Conditioning needs to begin.  If you plan on visiting high altitudes for the holidays or just a ski trip or two it is time to start. Without preparing, your energy will suffer, you will huff and puff, and your muscles will ache.  So some functional SKI FIT movements are critical.  Take this as ‘the monthly FIT challenge’ or just a reason to train.

SKI FIT activities

Build up your endurance.

If you want to get your money’s worth out of that expensive lift ticket you’ll need plenty of cardio endurance.  Again as we live at sea level our muscles will not be used to recovering after exercising them at that altitude and with less oxygen in the air, recovery will be slower.  So rather than ski for 2-3 hours and be exhausted, start spending 3-5 days a week doing 20-45 minutes of cardiovascular training.  The most popular for skiing would be running, stairmaster/climbing, and elliptical machines.  Big muscles use a lot of oxygen and training them frequently they can deplete and recover more efficiently.

Build your strength.

The great thing about downhill or cross-country skiing is that is uses all of your muscle groups.  However the quadriceps are the most challenged.  So one of the most popular and effective movements for that group (Quadriceps and Glutes) is known as ‘the WALL-SIT.’ And, you do not need to join a gym for this exercise.  All you need is a wall, and as the name describes you simply lean up against that surface and slide downward as if sitting in a chair.  Then, hold that pose.  Start with 30 seconds and build up your endurance…the goal is 2 full minutes.

Another safe bet is to do the ‘ALLIGATOR.’  Again, no gym required.  In this movement you need a surface to lean against face forward.  The easiest is a wall, stand arms-length away from the wall with your hands on the wall as if you were going to do a push-up. Bend your elbows and hold that pose …a leaning forward, start with 30 seconds and build up time.  IF you are ready for a challenge, maybe step your feet away from the way and lower your hand level to say a table or even the floor. Now that is where it gets hard. (Imagine a standing plank!) You can do it.  Careful of your wrists.  Want a challenge, do small push-ups too!!

And let’s not forget ‘the BALLERINA.’   Here you simply lift your heels up off the floor with your calf muscles and walk around. Go ahead, for 100 steps or more. You are simply allowing the Achilles heel time to stay under load.  Want more challenge … stand on the edge of a step and do heel raises, 30 is a good number of repetitions.  3 sets of 30 as a goal!

Build up your flexibility.

Honestly, in skiing…everybody falls.  To avoid injury and improve your mobility when getting up off the slope I strongly advise a daily flexibility routine of elongating your hamstrings (back of upper thighs), low back, and quadriceps.  No gym needed here either, just stretch!

The point of this report is to make my downhill skiers aware that we are only 75 days away from opening day … November 17th … so like Under Armor says START STRONG.  GET STRONGER.

In good health,

Bob

There is no such thing as too much snow. – Danny Coombs