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You have signed up for the 44th annual SFL event. You've probably started wondering who else will attend, what kind of clothes to wear, and what your week-long skiing partner will be like. And you may have started thinking about things you might do to get yourself in physical shape for the week.
What does "getting in shape" mean? Fitness differs for each person and is highly dependent upon current physical condition, on health and age, on whether you exercise routinely, and on your goals for the week. For some, getting in shape might mean increasing flexibility through yoga and stretching and taking a brisk walk a couple times a week. For those training for an Iron Man, it means hours of rigorous exercise several times each week. Most of us, including me, are somewhere in between.
We've put together some resources to guide you on your fitness journey. First, Ten Easy Steps to Increase Fitness contains ten actions you can easily build into your everyday routine to increase movement and flexibility. For example, you can make sure to get up out of your chair every hour and walk around a bit. That advice really helped me when I was working. I would become very engrossed in a task, and soon, I'd realize I'd been sitting in front of my computer without moving for three hours. My shoulders and neck really felt it. Another idea, taking the stairs instead of the elevator will increase your leg strength and make you a stronger skier. Take a short walk in your neighborhood each day and gradually increase your distance and quicken your pace. Walking is a great way to meet your neighbors and to get to know your surrounding community. These are just a few examples. You can find more ideas at www.sfl.org/events/steps.
Cross-country skiing is a total body workout and you'll be doing it for a week. It can be as mellow as a relaxing ski in the woods or as rigorous as a 10k race. But even if you opt for the mellow ski in the woods, it uses most of your muscle groups and involves some level of balance, coordination, strength, and endurance. Whether you are a visually-impaired skier, a sit-skier, or a guide, you can enhance your experience by embarking on some conditioning and training before you arrive.
We've developed some resources for those who want more detailed and rigorous conditioning, found at www.sfl.org/events/fitness. These resources will help you prepare for the week. We offer some suggestions for ski-specific strength and stamina training that you can customize to your needs and fitness goals. The conditioning and training guidelines are grouped into several categories, including:
We also discuss how much exercise is sufficient and tips for skiing at high altitudes. There is a handy weekly training calendar to help you set goals and track your progress over several weeks before coming to SFL, and a list of additional resources. These activities are all optional. Pick and choose the ones that are fun for you and that work with your schedule, current fitness level, and goals. Or, come up with your own ideas to improve your fitness. Start now, start slowly, and gradually build up your strength and stamina. You'll feel better and ski better for it!