Get physically fit for ski by riding the elliptical and the bike - 2 sessions per week for 8 weeks

- Type :
  Program
- Duration :
  8 weeks
- Level :
  Intermediate (regular physical activity)
- For :
  men, women
- Rhythm :
  2 times/week
- Coach :
  Coach Jiwok
- Number of workouts :
  16

Objective

Optimize your physical condition and avoid injuries before going skiing.

Description

You do not workout on a regular basis, but you can run 30 to 45 minutes continuously or ride a bike for about 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 by alternating between the elliptical machine and the bike to reinforce your lower muscles, improve your physical fitness and optimize your ski holidays.
This program which includes 2 sessions per week for 8 weeks must help you get physical fit.
It is progressive and consists of sessions which alternate different intensities; they vary and by the end you will be able to workout during 1 hour without getting bored.
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.

Coach Guidelines

For the elliptical machine and the bike, make sure your outfit is suitable for indoor sports.
Concerning the bike, make sure you 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 workout 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.
Also get a heart rate monitor so you can monitor your heart rate
Remember to stretch after each session; drink on a regular basis during the day.
Please respect instructions during your sessions, especially those pertaining to pace and heart rate.
From the start, control your breathing while inhaling and exhaling deeply from your abdomen and thorax.
Keep breathing comfortably, but also feel altogether comfortable.
Ideally, try to workout on the elliptical machine on Wednesday, and the bike on 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 minute
2- Jump, feet parallel 90 ° flexion: 10 times
3- Abs, on your back, knees bent, hands behind your head, lift your chest towards your knees: 20 times
4- Flex your right leg, left leg behind, slightly bent and right foot on a chair: 10 to 20 times, then change legs
5- Jump right/left feet parallel (same as for a slalom): 6 times
6- 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 minute
7- 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.
GOOD LUCK.