Archive for the ‘Skiing’ Category

Don’t you just love the sound of your skis clicking into your bindings and the squeaky sound of ski wax on Colorado snow? There is something so invigorating about gearing up for a day of skiing or snowboarding. Read tips and information for selecting the perfect ski and snowboard equipment for your Aspen, Colorado vacation.

Aspen Ski Rentals

Many visitors find that ordering Aspen ski and snowboard rentals online in advance saves them a lot of time by not having to wait in line. The following information will also help guide you through selecting the ideal gear for your Aspen, CO vacation.

First, when selecting Aspen ski rentals and equipment, you need to sort out what type of terrain you will be skiing, what are the current conditions like and the all important question “What type of skier are you”? These factors will determine a number of things when it comes to fitting your Aspen ski rentals.

As most avid skiers know, today’s equipment is far superior to yesterdays gear. With this advancement in technology, renting the ideal Aspen ski equipment can seem like a daunting task. You will most likely need to get fitted for boots, skis and poles. Some say, a proper fitting ski boot is the most important part of progressing in your skier ability.

Getting Fitted For Boots

Comfort isn’t king when it comes to renting ski boots. To improve your skiing ability and to progress to the next level, it is imperative to rent boots that support every inch of your feet. You want to prevent having what is known as sloppy feet. Sloppy feet happens when there is too much room in your boots which will lesson the amount of control you have on your skis. You obviously don’t want to strangle your feet so you can’t feel them, but you definitely need your boots to be tight. This will maximize your sensitivity to the terrain and increase your control.

Often times, ski rental shops in Aspen will size your poles for you, but if you’re an advanced skier, you might want to be aware of a couple of things. The ideal pole size changes with what type of terrain you prefer to ski. If you’re a big fan of ripping up fresh corduroy then you need to get a standard sized pole. You can measure what size pole you need by turning the ski pole upside down and grabbing directly under the basket. If the pole is correctly fitted, you’re arm should be bent at a 90 degree angle.

On the other hand, if skiing zipper line bumps is your thing, make sure you get smaller poles so you can plant correctly while bashing those bumps. Get the poles to long and planting on the mogul will push your shoulders back which will cause you to either be kicked to the back seat or redirect your skis. Since you want your upper body to be “quiet”, short poles will enable you to simply flick the top of the mogul while skiing through the line.

Skis are the number one question when renting gear for your Aspen, Colorado ski vacation. Common questions include:

1) How long should my skis be?

Length of skis depend on your skier ability. If your standing up, ideal ski lengths for beginner to intermediate skiers tend to fall anywhere between your upper chest and nose. For advanced skiers who tend to seek powder stashes, skis are generally longer to support their body weight while in the deep snow.

2) What’s the difference between powder skis and groomer skis?

Floating in Aspen, Colorado’s deep powder stashes is what a ski vacation is all about. In order to ski powder, it is essential you have skis wide enough to carry you on top of the snow. If you are on narrow racing skis, you will tend to sink too deep. this will turn your powder day into a long leg workout. On the other hand, if you’re into carving flawless turns in Colorado, then you need to rent skis that are a little narrower which will hold the line tighter while leaning into your turns.

3) What does parabolic mean?

Parabolic skis have revolutionized the ski industry. They have enabled beginner skiers to advance to intermediate while intermediate skiers have enjoyed tackling advanced terrain. Basically, parabolic skis enable for quick edge to edge turning radius. Simply pivot your knees, put the skis on edge, and they do the rest of the work for you.

4) What’s the difference between a flexible vs. stiff ski

Stiff skis are great for holding an edge on hard packed snow. They also allow a skier to ski faster without the skis from loosing an edge. Flexible skis are great for blasting through the crud and blazing over moguls.

To search for prices on Aspen ski rentals or to book your Aspen, CO ski vacation contact the Colorado Travel Company at 970.372.4628. You can also purchase Aspen CO lodging as well.

Author: Brandon Quinn
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Understanding the anatomy of a ski will allow you to make an educated purchase as well as improve your ability to use your ski equipment effectively.

BASE

The bottom surface of the ski that makes contact with the snow is referred to as the base. Most base material these days is composed of graphite, polyethylene or an extruded composite.

CAMBER

When you lay a ski on the floor there is a gap between the floor and the center part of the ski. The camber of the ski creates this gap. (The points where the ski touches the floor are called the CONTACT POINTS).

CONTACT POINTS

With the ski on the floor the contact points of the ski are readily visible. They are the points where the ski touches the floor. (CAMBER creates the space in the middle of the ski where it does not touch the floor).

CORE

The core of the ski refers to the internal materials of the ski. These vary depending on the construction of the ski and may include wood, foam, metal or fiberglass. The core affects the skis weight, flex and stability.

EDGE

The sharp metal edge along the base of the ski is simply called the edge. The edge helps to keep the ski in control on the slopes by allowing the skier to grip the snow (or ice) through a turn.

EFFECTIVE EDGE

The metal edge of the ski covers the entire length of the ski. Only a portion of the edge makes contact with the snow. The part that touches the snow is called the effective edge. This is the only portion of the edge that grips the snow through a turn and therefore the longer the effective edge the better the ski will grip the snow and the more stable the ski will be.

GRAPHICS

Ski graphics are pictures, colors and geometric shapes on the top sheet of the ski. The graphics of the ski are primarily decorative but also serve to identify the make and model of the ski.

OVERALL LENGTH

The total length of the ski is measured in centimeters (cm) from the tip to the tail.

SHOVEL

The front portion of the ski starting where it begins to turn up to the tip is referred to as the shovel. It is the widest part of the ski.

SIDECUT

The depth of the curve that runs along the edge of the ski from the tip, waist and tail determines the sidecut of a ski. This curve is part of an imaginary circle. The size of that circle is indicative of the depth of the sidcut of the ski, the smaller the circle the deeper the sidecut. Deeper sidecuts allow for tighter turns.

SIDEWALL

The sidewall of the ski is the area and material along the lateral edge of the ski, below the top sheet and above the metal edge. The sidewall aids in the skis durability and performance. They type of material used in the sidewall will effect the skis overall durability.

TIP AND TAIL

The tip and tail of the ski are the front and back respectively. The tip is always upturned and in twin tip skis the tail is also turned up.

TOP SHEET

The top sheet of the ski is the upper most layer of the ski. While its surface serves as the decorative component of the ski it plays an important role in the integrity of the ski as well. It is the final bonding for all the components of the ski.

WAIST

The waist is the narrowest point of the ski when it is measured edge to edge. Typically this is near the center of the ski.

Reprinted with permission from http://www.skiwarehouse.com

Author: Kjerstin Klein
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This is the first installment of a three part series to help you select a cross country ski that you will love!

Nordic skiing is all about getting some fresh air and exercise; hopefully on a regular basis. The most important part of cross country skiing is to get out there and do it! With that in mind, the first and most important factor in ski selection is evaluating your accessible ski terrain. The local ski venues, in many cases, dictate your best ski choice.

Why, because skis are designed for specific skiing conditions. Trail conditions, whether they are groomed or not, dictate both the type of ski required, and the ski technique. This article will help you find the cross country ski best suited to your local trails to enhance your skiing experiences.

A case in point; it doesn’t make much sense to purchase a pair of skate skis, at least not as your primary ski, if you do not have access to groomed trails. The best ski for un-tracked terrain and skied-in tracks is a light touring (or cruiser) ski.

The following are some ski trail scenarios along with our recommendations for the best type of ski for those specific trails.

If you are one of the fortunate who have access to groomed trails, then you have the greatest number of possibilities. These options include skate skiing, classic skiing and touring. Beginning skiers looking for recreational exercise should choose a light touring set-up. New skiers who are active with a winter fitness motive should select a skate ski. Alpine skiers looking to cross-over, should consider a skate ski as well. Good skate ski technique is easier to learn than classic technique, which is why we encourage new skiers to go in that direction.

If you are not sure what kind of skiing is available to you, ask around. If you still can’t get a definitive answer, then the options may be limited to un-groomed parks and/or golf courses. That is OK, these venues can provide great ski experiences, and they are best enjoyed with a light touring set up.

For un-tracked terrain and skied-in tracks we generally recommend a light touring set up. Light touring is done on shorter, stiffer skis that are generally narrower in width. They are efficient both on groomed and un-groomed terrain, and are perfect in loose snow that is up to mid calf deep. These are the typical conditions most people experience, and so a light touring ski is usually the most appropriate choice.

The versatility, along with improvements in design, has made the light touring ski extremely popular with both new and experienced skiers alike. A wax-less light touring set up is a very popular choice for those looking for a “back-up” or secondary ski for spontaneous skiing situations when the snow is too deep for classic skis, or there is no time to wax.

Too often, we see skiers lumbering along on skis that are much too wide and heavy for the conditions. Skis that are 60mm in width or more are significantly slower than narrower widths. Speed may not be a factor for you, but efficiency when skiing with friends is important.

We recommend a traditional touring set up for skiers who regularly ski in un-tracked snow that is mid calf deep, or deeper. These skis are best suited for deep snow in rolling terrain, where steep ascents and descents are not a priority. A traditional touring ski is also the most appropriate choice for those who need the absolute maximum stability in a ski.

The last consideration for determining the best ski type, is ski maintenance. If low maintenance is a priority, then your choices are wax-less skis for light touring, touring or classic skiing. Again, the recommendation for most new skiers with this category is the light touring ski.

These considerations will give you a good starting point. Part two in this series will discuss selecting the best ski model for your needs, and part three will discuss the importance of ski flex and fit for the Nordic skier.

Author: Doug D. McSpadden
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The exercises that have been selected, serve a specific purpose of preparing your body for the forces and the demands that you will be exposed to while you ski. To help you accomplish this goal, exercise does not need to look like the sport that you are training it for. Exercise is simply movement. It is our goal to move your body in a variety of different movement patterns that will help you handle whatever is thrown at you. With this program, your body will be challenged in ways that are similar to the challenges that you will face while skiing. It will be difficult the first time you do it and your muscles will get sore from it. You MUST stick with it consistently to get the benefits and the results that you are looking for. Through hard work and diligence you can expect the best results and expect to enjoy your upcoming ski season.

Discover Movement LLC assumes NO LIABILITY due to any actions undertaken as a result of reading this program.

CAUTION:

Always consult a physician before starting an exercise program

Complete a thorough warm-up before embarking on your workout

Always finish your workout with a cool-down session

It is imperative that one follows proper progressions and does not rush into anything that they cannot do without control.

TRAINING SAFETY

Exercise in a pain-free fashion, it if hurts dont do it.

Move with deliberate control. Make all of your movements smooth and coordinated.

The first few ski magazines make their way around in August. It starts all over again, the fantastic cycle that we look forward to; the ski season. We are sure that during the summer, many of you just walk past your skis in the garage and dont even glance at them. While a few select others might still have those shapely skis up in the bedroom and you playback those intimate memories that you both shared in the past.

Either way, come early fall, you start putting together plans for that first ski vacation and cant wait until that departure date arrives. You do your research and finalize your ski trip with all the necessary reservations that secure your date in snow heaven. Now you have the calendar marked at work, at home, and quite honestly; anywhere and everywhere to keep it fresh in your head.

Now what do you do? Just keep working and wait until the day arrives? Or do you prepare your gear, your mind, and your body for the adventure about to come? The good news is that there are a few simple things that you can do to winterize your body and improve your skill this season. The bad news is that a countless number of skiers will do nothing and will end up putting a damper on their ski trip and possibly their entire ski season by not taking a few simple steps.

Every year we plan at least one ski vacation to hit the slopes in search of that feeling we had when we first skied. Nobody goes away to have a miserable or a bad time; although, sometimes things happen to really put a ka bash on the whole trip. These can include things like injuries, aches, pains, or things like not being able to progress to the next level, or not being able to ski with the rest of the group. That doesnt sound like a good time to any of us. We go away with family of friends to have a blast and hopefully etch those memories into our minds forever (all the famous watch this wipeout stories that we will never forget!).

Lets face it; there is a lot of stress being placed on the body while we are on the slopes. With so many terrain options like the steeps, glades, moguls, terrain parks, and the backcountry, we all could use a little tune up to help us deal with all these environments a little better. In addition to the numerous terrain options, the conditions also vary from day to day and resort to resort. From ice to powder, and hard pack to mashed potatoes, there are so many different overall conditions that the body must be able to sense, interpret, and translate into the beautiful language we know as skiing.

Get ready to have the best season you have ever had! Your approach will be different this time. Your preparation will provide the perfect recipe as you get on the lift and get ready to kick off your first run of your most memorable ski season.

CHAPTER 1

If its broke, fix it!

We all remember our first day every season where we can feel muscles we never knew we had and in places we never knew existed. The next few days are spent walking around like we got off a horse! The good news is that there is something you could do about this (unless you are a sadist). The better news is that it is not only your solution for your sore issues (pun completely intended), but it will also help you ski faster, harder, longer, and more consecutive days. Doesnt this sound like it will help you have a great vacation?

CHAPTER 2

Sharpen Your Edges-Ski Exercise program

We have the secret to help you beat your friends down the mountain this season and looking good doing it! These tips can be executed entirely by themselves or in addition to any current fitness program. You can do them anywhere; at home, at the gym, or even outdoors. Feel free to get anyone involved (except your friends) and even your kids can do it!

Sharpen Your Edges is a perfect pre-season tool that you can use to help you prepare yourself for your ski vacation or your entire ski season. As we mentioned earlier, the goal of all the movements is to get your body to think and move in ways that will help you perform better while you are on the slopes. So read on and get ready to be challenged!

Sharpen Your Edges Ski Conditioning Recipe

(VIDEO AND PICTURES OF THE EXERCISES AT http://WWW.TRAINFORSKIVACATION.COM)

The Recipe:

Perform all ingredients sequentially with minimal rest. All exercises are to be done for the specific number of repetitions. Once you perform one whole circuit, rest for 2 MINUTES. Then repeat the ENTIRE circuit for a second time. You will always perform 2 sets of the program. In addition, your repetitions for each movement will be to complete a total of 10 repetitions. For any exercise that has 20 reps as the goal, it is so you get 10 reps on each side. The program should be done 3 alternative days a week.
The Progression:

The only alterations in the program will be the REST period. The following template will utilize a 6 Week Training Program. Everyone will start at Week 1 and work their way to Week 6.

Weeks 1-2  60 Second Rest

Weeks 2-4  30 Second Rest

Weeks 4-6  0 Rest (This is a crowd favorite!)

The Ingredients:

1. Inchworm: GOALS Hip Mobility/Core Strength/Core Stabilization

Start the exercise in a push-up position. Walk forward with your feet (towards your hands), inching forward with small steps while keeping your knees locked out and hands flat on the ground. Continue walking forward until your feet are flat on the ground. At that point, walk forward with the hands until you are back in the push-up position. Perform 10 repetitions and move on to the next movement.

2. Spiderman: GOALS Hip Mobility/Core Endurance

Take a long lunge and place the hands down on the ground (inside the knee) in line with the front foot. Try to keep the back knee locked out as much as possible. Then stand up and step forward with the next foot and repeat. Take 20 steps and continue to the next exercise.

3. Single Leg Balance Reach: GOALS Core Endurance/Core Stabilization/Leg Deceleration

Stand next to a wall or another tall object and balance on one foot. Take your other leg and reach with your toes and your hands as if you are trying to touch the object. Then return to the starting position. Perform 10 repetitions and then switch legs. When you are finished, continue to the next exercise.

4. Skater to Hold: GOALS Hip Power/Hip Strength/Hip Mobility/Core Stabilization

Stand on your right leg and jump to your left and landing on your left foot. You want to land with a soft and absorbent landing. When you land, stick and hold the landing for 2 seconds before you take your next jump. Your goal with the landing is to land as far as you can control and balance. Do 20 repetitions in an alternating pattern and then continue.

5. Backwards Squat Jump: GOALS Hip Power/Hip Strength/Hip Mobility/Core Stabilization

Jump up and backwards and land in a squat position. Your goal is to land on the balls of the feet; with the hips back. Perform 20 repetitions and then continue to the next exercise. *NOTE You will probably be a little warm by now!

6. Hip Twister: GOALS Core Strength/Core Stabilization/Core Endurance/Hip Mobility

Start in a push-up position. Focusing on your hips, twist one side and push the hips down towards the floor. Alternating sides, repeat for 20 repetitions and then continue to the next exercise.

7. Single Leg Squat w/Reach Down: GOALS Hip Strength/Hip Mobility/Core Strength/Core Endurance

Stand on one foot and squat down (slow and controlled) and reach down in front of you with your opposite hand. Keep the weight on the heel of your foot. Your opposite leg should be straight and in the air behind you. Do 10 repetitions and then switch legs.

8. Alternating Lunge Jump: GOALS Hip Power/Hip Strength/Hip Mobility/Core Endurance/Core Stabilization

Position yourself in a lunge position. Jump up and switch legs in the air so that when you land your opposite leg is in front of you. Your landing should be soft and quiet. Jump up and land 20 times so you get 10 repetitions on each leg.

9. Fonzie Quick Legs: GOALS Hip Power/Core Stabilization

Set yourself up in a squat position with your feet together. As fast as possible, move your feet out (to about shoulder width) and then back together. Think about keeping your head at the same height without moving up and down. Do this for 20 reps as fast as possible. *Notice the thumbs up, just like the Fonz!
10. Alternating T Stabilization: GOALS Core Strength/Core Stabilization/Core Coordination

Start in a push-up position. Lift one hand off the ground and turn your whole body to the side so it looks like a letter T on its side. Your eyes should stay focused on the hand that remains on the ground. Alternate the pattern for 20 repetitions and then this will be your first 2 minute rest period. *NOTE If you are breathing hard and your heart rate is racing, then something is happening!

Overall Program Goal: All of these movements combine various components of athleticism. Each exercise has a specific component(s), all of which will help you on the slopes. By performing them in a circuit, you help build muscular endurance which is vital for skiing. In addition, you can also help increase your lactate threshold (ability to tolerate those cooking quads). The first few times will be the hardest, but hang in there. Before you know it, you will be looking for more!

Sharpen You Edges

EXERCISE REPETITION REST INTERVAL PROGRESSIONS(secs.)

Inchworm 10 60/30/0

Spiderman 20 60/30/0

SL Balance Reaches 10 60/30/0

Skater to Hold 20 60/30/0

Hip Twister 20 60/30/0

SL Squat w/Reach 10 60/30/0

Alt. Lunge Jump 20 60/30/0

Fonzie Quick Legs 20 60/30/0

Alt. T-Stabilization 20 120 seconds

CHAPTER 3

Skiing translated!

The demands that are placed on the body are very clear to everyone when we ski for the first time every year. Depending on the style of skiing, the body has to deal with many forces on our way down the slopes. The body will move in a three dimensional way and your training should also be performed in a multi-dimensional environment to expose your body to the countless movements that it will be reflexively doing on the snow.
Whether we are in a turn loading the edges, racing down a slalom course, going down a field of moguls or doing a run in the pipe, the physical challenge with each scenario is not for the weak and frail. Skiing requires a precise recipe of balance, strength, flexibility, power, and endurance that can always be enhanced and will only lead to greater success on the slopes. Any flaws in the required skills will definitely impact someone during a ski trip, either on the slope or once you get off the mountain and you walk like a penguin for the next two days.

Our Bodys Requirements:

♦ HIP STRENGTH Our hip musculature (quads/hamstrings/adductors/glutes) must be able to work in all three planes; concentrically, eccentrically, and isometrically. Think of this as the difference between jumping off the ground (concentric), landing on the ground (eccentric), and holding a squat position on the ground (isometric). Each of these places a different demand on our musculature.

♦ HIP POWER The forces that we are exposed to on the slopes cannot be mimicked by traditional exercises (machine based). As we are in the middle of a carve, the force and power that we need to create to overcome the forces that are being placed on us are huge! As we link a string of carved turns together this process of loading and unloading the edges is being driven by a loading and unloading of the body. If you cannot load the body properly (and thus the skis), you will not be able to get an effective unloading response.

♦ HIP MOBILITY Think of your whole body as giant a shock absorber. We need to be able to flex/extend, internally/externally rotate, and laterally flex (this is 3 dimensional movement) in order for us to be able to move. If the hip is restricted in any way, then movement with have to come from somewhere else. This is the bodys natural response to help us accomplish a task at hand. This is also when that extra movement will come from either above or below the hips (cranky back or barking knees). Think of your hips as the crossroad to the rest of the body. Without proper function of the hips, skiing may start to become a more labored activity, with more repercussions and less enjoyment.
Our ability to drive the ski on its edge, stay on that edge and follow through to the next turn, require certain specifics from our movement machinery. Skiing is a complex task that requires a total body response from head to toe.

Importance of the Core:

All movement is rotational. This means, among other things, that as your lower body executes a move, the upper body needs to respond in order to balance and support the movement. Any movement’s counter-rotation culminates right in the middle of the body, in the core of the body. The core is not just the abs. The core is the area that attaches the upper body to the lower body and vice versa. This famous area consists of hip, abdominal, and back muscles

♦ CORE STRENGTH We need to remember that movement happens as a chain reaction in the body and without the active role by each member of the body, the force will “leak” at its weakest point. As the muscular communication of the extremities is centered in the core, it must be the strongest link in the chain. Without this vital communication, there is chaos.

♦ CORE STABILIZATION As our spine is moved in all directions, it is the core muscles that keep a firm hold on our vital yet vulnerable part of the body. Many of our core musculature are deep and are not the superficial abdominal muscles. These core muscles function to protect the spine and act like a girdle to keep us happy in all that we do. Doing crunches or any other abdominal movement will not get the key core muscles firing. These spineless exercises will do little when you watch skiers move and see what the spine is going through in the middle of a field with moguls the size of VW beetles.

♦ CORE ENDURANCE The core is responsible for keeping us in our ski pose and able to repeat it all day long. Once it gets tired, you are as good as done since you will probably be bouncing your chin off your knees. Our ability to stay tucked and maintain our posture while we manage our bodies on all types of terrain is one of the most important goals of skiing. Staying balanced and being aware of your center of gravity will benefit you greatly as you navigate all over the mountain. Think of your core as your insurance policy and that you are useless without it!

So take a look at how you train now. Is your current training program getting you ready to ride the chairlift to the bunny slope? Or are you training to get ready for those diamond runs that make you all warm and fuzzy inside?

CHAPTER 4

Even more benefits to ski training!

We must warn you of other known side effects that occur as a result of training this way. Your body will be moving in countless directions, various speeds, many positions and at higher intensities. The end result will be a body that not only moves better on the slopes, but a body that has less fat, more muscle, and looks better as you are getting into the hot tub.

Who wouldnt want to lose a couple of pounds of fat? So do away with the extra stuff that just weighs us down and really serves no purpose. In addition, there are the less exciting benefits, like an improved cardiovascular system, lower blood pressure and cholesterol; you know all the things you need to stay alive. So enjoy being healthier, more agile, looking better, skiing better, and most importantly; enjoying your time away. You cannot say that we didnt warn you!

CONCLUSION

What will this do for me?

There are few things to look for when trying to see the benefits of your ski vacation training. While on the slopes, you will be able to ski more aggressively and handle more extreme terrain. Sometimes it is the level of fitness that is holding us back from fine tuning our skills and making us better skiers. So now that your body has the ability to move and sustain forces better, go ahead and challenge yourself. Think of this as a form of athleticism. We all have seen athletes who dominate their sport and they make it look so effortless and easy. The same holds true for skiing. A skier who shows athleticism will be able to handle any terrain, in any condition and do it with excellence.

Conditioning yourself to be able to take less rest on every run (which means you get on the lift line sooner) and will enable you to get in more runs per day without feeling like you ran out of gas. When was the last time you skied hard all day and could brag about not having any aches or pains? So not only do you have the ability to enjoy the snow longer each day, but you can enjoy four or five days of skiing in a row and more importantly; live to talk about it!

We are providing your body the nourishment that it needs to prepare for skiing. Unlike the other effects from eating too much, an abundant supply of ski food will only help you more! With that said, now you can look to get out and practice hard, get lessons, and dial in your gear to help you improve to whatever level you wish to aspire to. You are ready!
So the next time you decide to plan a ski vacation, put yourself in a position where you can get the most out of your body and your movement vocabulary before you get on the skis. Your body will thank you and it will treat you much better before you decide to beat it up on your next ski trip.

Ski you later,

Tommi and Alex

http://www.trainforskivacation.com

For any questions or comments, seminars, or to book Tommi and Alex at your next event; please feel free to contact them with whichever method below that suits you best.

Author: Tommi Paavola
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