Optimize your physical condition and avoid injuries before going skiing.
You do not workout on a regular basis but you occasionally run 30 to 45 minutes continuously, or ride a bike for 1 hour 30 minutes. Before you go skiing and in order to avoid any injury, you want to get ready and you choose to exercise on a regular basis on the bike to reinforce your lower muscles, improve your physical fitness and optimize your ski holidays.This program, consists of 2 sessions per week for 8 weeks alternating between 45 minutes sessions and sessions of one hour or more.It is progressive and consists of sessions which alternate different intensities; Please follow instructions.By the end of the program, you will be able to set new goals for yourself and take advantage of all the progress you've made.
Make sure to adjust your bike to your size (height of the seat and of the handle bar, and if possible the length between the two). Remember the different settings corresponding to the different intensities so as to not waste time between sequences. Try to maintain a smooth pedal stroke ("pedal in circles"). meaning your downstroke must be equal to your upstroke.Make sure you drink water not only during the sessions but also between sessions. Stretch after each session to optimize your recovery. From the start, control your breathing while inhaling and exhaling deeply from your abdomen and thorax. Ideally, try to workout on Wednesday and Saturday or Sunday. In order to reinforce your muscles, you can for example do the following exercise session once or twice a week. The exercises follow one another with very short recovery sequences (10 to 15 seconds).You'll initially repeat 2 series of the following exercise (toning and stretching), and as you get more comfortable, add more series and/or add to your workout time.1- Sitting, with your back to the wall: 45 seconds to 1 minute2- Jump, feet parallel 90 ° flexion: 10 times3- Abs, on your back, knees bent, hands behind your head, lift your chest towards your knees: 20 times4- Flex your right leg, left leg behind, slightly bent and right foot on a chair: 10 to 20 times, then change legs5- Jump right/left feet parallel (same as for a slalom): 6 times6- Core strength exercise: lie face down on mat, rest on your elbows, forearms and toes, keep your back flat, in a straight line: 45 seconds to 1 minute7- Stretching: 1 to 2 minutes to help you recover between laps.Please do this session at the end of your workout; if its not possible,then do it on a different day. If that's the case, make sure to warm up before you get started.Please note that nutrition also plays an important role. The day before you ski, your evening meal should include a lot of carbohydrates (pasta, rice) and you should have a large breakfast. Remember to eat enough calories during the day (you could for example have a chocolat bar) and to drink water on a regular basis.
