Our bodies are very good at adapting to change, as long as it comes slowly enough. That first frosty day in autumn always feels brutally cold. Take the same temperature in March and we’re in shorts and short sleeves. Our response to exercise load is no different. Taken as a slow and progressive build up, our bodies will respond with increased strength and capacity to stay on the right side of the load vs tolerance equation. But when it comes on too quickly–too much too soon–our bodies tend to complain.
The first day on snow is a highlight of every season. Long hours of sweat in the summer sun finally bear fruit with that ephemeral glide of skis on snow. We’ve finally escaped the harsh pounding of running, the clack of rollerski poles on pavement, the constant threat of distracted drivers in 4000 pound death machines hunting you on the road bike (apologies for the drama). It’s definitely easy to get carried away. Before we know it those first giddy strides have turned into a three hour ski when you only packed food and water for any hour. Best case scenario, you’re a bit sore for a couple of days. Worst case, you’ve irritated or injured something that could derail your whole ski season.
The obvious solution is to progress slowly. For those fortunate enough to have easy access to ski tracks, this takes some self control but is very doable. For those who are not able to get on snow frequently enough to have a progressive build, it’s going to take more prep work to ensure that your body is ready for you to go full gas as soon as the skis hit the snow.
If you’ve been rollerskiing, you definitely have a head start. But rollerskiing is not snow skiing. Snow will present different challenges, and therefore different loads on the body. Classic striding is more nuanced and often requires more work to set the kick than simply relying on ratcheted wheels. Pole plants, while nice and quiet, lack the snappy feedback as the snow compresses under the basket (and maybe let you get away with low hands on initiation without the tell tale skid of pole tips on pavement). Balance on the glide ski is now subject to variations in terrain, snow characteristics, and especially grooming quality.
If you haven’t been rollerskiing (I don’t blame you), it’s likely that your arms haven’t seen much load over the summer. Your legs have probably been the focus with running, cycling, and hiking. But these are very straight line motions—fine for classic skiing but not the best prep for the lateral demands of skating.
Ideally you’ve been doing strength training, ski specific drills, and stability work all summer. If not, this article is your friendly reminder that it’s not too late to get yourself ready. If you are a Faster Skier regular (thank you!), then you’ve likely come across some of my previous articles and hopefully you’ve incorporated the associated exercises into your regular “pay to play” maintenance workouts. Here are some highlights which are particularly appropriate to this conversation:
Single leg stability and balance: In Good Standing – Fundamental Elements of Ski Stance
Lateral hip strength: Go Sideways for Strong Skating Hips
