By Dan Egan EBS COLUMNIST
I’ve always believed that training should be centered on stretching, balance, strength and endurance to enhance dynamic motion. Dynamic motion creates the beauty in skiing, at the intersection of energy, gravity and technique.
A training routine should have a ratio of time dedicated to the following categories: stretching, balance, core, strength and endurance. I try and dedicate the following ratio to each of these elements: 10% to stretching including warm up and cool down, 15% to balance, 20% to core, 30% to strength and 25% to cardio.
Over the years my ratio of time dedicated to each of these elements has shifted mainly in the strength and cardio categories, where recently I’d say it’s more 35% strength and 20% cardio.
As far as stretching goes, I like dynamic stretching and tend to focus on my lower body and back. I’m not much for yoga but do use a few yoga moves for loosening up. And to be honest, my cool down routine needs some attention—what I generally do is some light stretching and then a short walk.
When it comes to balance, I often combine this with strength such as one-legged squats, as well as box jumps and foot placement drills. This training is complemented with slack line, a balance board and half Bosu ball. A good balance routine is a great way to work on the core as it relaxes the mind and helps with finding the flow state.
Over recent years, I’ve changed the ratio of endurance training to strength training, leaning more into strength training. I have found this to be more productive with the aging process and it holds my attention better with a larger variety in my training routine. I also do a lot of high intensity interval, or “HIIT” training. So maybe I’m not cycling for the 60-mile ride as often, but I make up for it in these shorter, more intense training drills, including jumping rope and rowing on the erg machine. Swimming is also a major part of my endurance routine, and this also helps me with passive stretching. I swim in open water in the summer and laps in the pool whenever possible.
On the strength side, I use low weights and high reps, and I mix it up with negative and resistance exercises. I also like dips, pull ups and chin ups, although my reps seem to decrease with the passing years, sadly.
When it comes to core training, I feel like I can never do enough of it. So, I have a large range of exercises from planks to sit ups, leg lifts and working with medicine balls. Again, having a wide range of exercises on the menu breaks me out of the patterns and keeps it interesting.
This summer I started with animal movements for my warmups and dynamic motion training. It gets you moving in all sorts of ways and connected to the ground, your core and all your limbs. There are all sorts of videos on YouTube for this. It has added a fun dimension to working out.
So how does all this translate to winter performance? Well, the key for it all to me is functional movements. Plus, it’s all complementary. As my core gets stronger, my balance increases, then as my strength increases, I’m able to maintain longer duration of time in the exercises and all of this is complemented by endurance.
The combination of all of this provides for a more dynamic approach to skiing and snowboarding. Gliding over, on and through snow is always full of surprises, with changes in terrain, conditions, situations and speed. This all requires balance, and the key to balance is motion. And motion requires strength from your core, and throughout your body.
Snowsports require anticipation, absorption and balance while maintaining an athletic position to direct energy down the fall line from turn to turn. It is a dynamic sport that is enhanced by efficient dynamic motion and overall fitness is the key to the equation. If you have strength, you can maintain balance. If you have flexibility, you can absorb changes in terrain, conditions and situations. Then you add endurance, and your overall movements will become efficient, allowing you to explore more of the mountain.
Dan Egan coaches and guides at Big Sky Resort during the winter. He has written books including “Thirty Years in a White Haze,” a must-read for winter enthusiasts, and “All-Terrain Skiing II.” Learn more about his projects, adventures and worldwide ski camps at www.Dan-Egan.com.
