Endurance
The basis for all endurance training is a good level of cardiovascular exercise. This means aerobic sessions of anywhere from 20 minutes to 1 hour.
Don't fall into the trap of working too hard, regular 20 minute sessions are better than one marathon effort.
Try and find a way of training that you enjoy and you will be more likely to stick with it.
Heart Rate
If you can, train with a heart rate monitor to keep you in the right zone.
The best way to burn fat and improve cardiovascular endurance is through long sessions at around 50-60% of your max heart rate.
To estimate your maximum heart rate, without doing a test, just use 220 minus your age. E.g. if you are 30 years old, your maximum heart rate can be estimated as around 190.
If you cannot take your heart rate then another good rule of thumb is that you should be able to just about hold a conversation with whoever you are training with.
Endurance Training for Skiers
A number of sports and fun activities provide good endurance training opportunities.
- Cycling is the favoured method of aerobic training for World Cup skiers, Hermann Maier cycles so much that he has even been asked to forerun the opening stage of the Tour de France a couple of times.
- Cross-trainers provide a way of breaking up a big endurance session with a variety of exercises. If you can get access to one, then the Skier's Edge provides the best ski specific workout, as it is the only machine that works in a lateral plain.
- Ice Skating / Rollerblading is a great way to train endurance for skiing as it requires similar levels of balance and coordination, and incorporates a lot of lateral movement. If you are game you could even try roller or ice hockey - a favourite of Alain Baxter.
- Running is great for weight loss, and can deliver a very high-end aerobic workout, the downside is that it is high impact and can be hard on skiers knees.
- Swimming is not a great way to train for skiing as it concentrates too much on the upperbody, although is a good way to vary a programme.
Only once you have reached a good level of fitness (it will take about 6 weeks to feel the effects) should you consider anaerobic where you work in short blasts, like circuit training.
The other benefit gained from a good endurance training programme will be an improvement in body fat percentage. Imagine skiing for the whole day with a heavy rucksack, and how much easier it would be without it!
More about Ski Fitness
See Also :- Are you fit to Ski?, Balance and Coordination for Skiers and Ski-specific Strength Training.
Our Ski Fitness advice has been kindly provided by Graham Bell, former British Olympic Skier and UK Marketing Director for The Skier's Edge.