As the 2024/25 ski season approaches, elite skiers are finalizing their preseason training for the World Cup circuit. For Graham Ritchie (CAN), a member of Canada’s A Team, this year’s preparation has been unlike any other. Recovering from a significant injury, Ritchie’s focus has been on rehabilitation and resilience, rather than traditional training.
Last December, following the first World Cup of the season in Östersund, Sweden, Ritchie suffered a serious ankle injury during a light recovery jog. “We had just driven 10 hours from the race in Ylläs to Östersund. My roommate and I decided to go for a short leg shake, and one minute in, I slipped on ice. I looked down, and my foot was at a 90-degree angle. I knew it was bad,” he recalls.
The injury required surgery to insert a plate and five screws into his ankle. “I spent seven weeks non-weight-bearing and then months relearning how to walk. Even by summer, I still couldn’t stride—it was too painful,” Ritchie explains. Despite his progress, the hardware continued to limit his mobility, forcing him to make the difficult decision to undergo a second surgery in October to remove it.
“It wasn’t an easy call. Originally, we planned to take the hardware out in the spring, but I wasn’t progressing enough to push hard in training,” he says. “The team and I decided it was better to address it now and focus on getting back to 100% without rushing.”
While the injury sidelined him for much of last season, it came with one unexpected silver lining: Ritchie spent Christmas with his family in Parry Sound, Ontario, for the first time in years. “It wasn’t Plan A, but it was great to be home. I hadn’t been able to do that in a long time, and it really helped put things in perspective.”
The plate and screws removed from his ankle after the October surgery now sit in his drawer, awaiting a creative purpose. “I kept the hardware,” Ritchie says. “I plan to put it up along with my medals someday—it feels like a fitting place for it after everything.”
Ritchie’s recovery has been a humbling experience for the 25-year-old. He returned to snow for the first time this month, nearly seven weeks post-surgery. “I’d rate myself at about 50% right now,” he admits. “It’s not just about getting the ankle back to full strength; I’ve lost a lot of muscle and cardio capacity too. It’s going to take time to build back up.”
In the months leading up to his return to snow, Ritchie trained on an anti-gravity treadmill to ease back into weight-bearing activity. “It was great for slowly building impact while protecting my ankle,” he explains. “It let me feel like I was making progress, even when full training wasn’t possible.”
The tools of recovery have been simple but effective. “Most of my physio bands are from Canadian Tire,” he says. “They’ve been through a lot, but they’ve done the job. And Emily has been making me these amazing date bars—they’re perfect for after workouts and keep me fueled through all the rehab.”
Despite the slow process, Ritchie’s determination remains steady. His primary goal for the season is straightforward: “I want to be 100% healthy and ready to race, even if that means skipping the early part of the season. My hope is to be at my best for the World Championships in February.”
Ritchie’s journey has taken him across Canada, including seven years in Thunder Bay, Ontario, where he trained with the national program. Now based in Canmore, Alberta, he’s surrounded by towering mountains, which continue to inspire his recovery.
“We really want to see more podiums in team events this season,” Ritchie shares. “It would mean a lot to show what we can achieve as a team.”
While much of his preseason has been spent on a spin bike and SkiErg, Ritchie has found ways to stay motivated. “It’s tedious, no question. But thinking about racing with my teammates and competing at Worlds keeps me going,” he says. “I also love what I do. Getting to be a World Cup skier is special—you only have so many years to do this.”
To keep spirits high, Ritchie has been watching sports documentaries. “I’ve gotten into Quarterback and Receiver, which follow NFL players through their seasons. The injuries, the preparation—it’s relatable, even if it’s a different sport. I also loved the new NHL series, Face Off. It’s great for passing time on the spin bike.”
A Toronto Maple Leafs fan, Ritchie has been following the team during his downtime. “I like the NHL. I follow hockey a lot, and I’m a big Leafs fan,” he says.
A six-year veteran of the national team, Ritchie has embraced the ups and downs of his comeback. His coaches and teammates often comment on his patience. “I’ve had so many people tell me I’m the most patient athlete they’ve worked with,” he says. “It’s nice to hear, but I’m just trying to stay in the moment. You can’t get too caught up in what the future might hold—focus on the now, and the rest will come.”
Ritchie is hopeful he can heal and train and make an impact in the second half of the season. “I know I’ve got a long road ahead, but I’m excited to race again and represent Canada at the highest level.”
Emily’s Energy Bars: Graham’s Secret to Training and Recovery
For Graham, success in training starts with fuel—Emily’s homemade energy bars. Packed with dates, oats, and dark chocolate, these no-bake bars are his go-to for training and recovery, delivering energy when it’s needed most.
“The best sports bar I’ve ever had,” Graham says.
Ingredients (Makes 12 bars):
- 350g Dates (soaked in hot water for 5 minutes)
- 150g Rolled oats
- 75g Almonds
- 50g Natural peanut butter
- 30g Chia seeds
- 30g Hemp hearts
- 40g Dark chocolate chips
- 1 Tablespoon Unrefined coconut oil
- 3g Salt
Instructions:
- Soak the dates in hot water for 5 minutes.
- Pulse oats and almonds in a food processor until coarsely chopped.
- Add peanut butter, coconut oil, chia seeds, hemp hearts, salt, and dates. Blend until sticky.
- Press into a parchment-lined 9×9 pan. Sprinkle with chocolate chips and press firmly.
- Chill for 20 minutes, slice into 12 bars, and store in the fridge.
Nutrition Per Bar:
- Calories: 244 kcal
- Protein: 5.9g
- Fiber: 5.6g
Katie Bradish
Katie Bradish is an Idaho Panhandle dweller, winter sports junkie, and Fischer Nordic Ambassador. Between pushing strollers, dodging spilled applesauce, and nightly readings of Goodnight Moon for the tiny humans who call her Mom, she keeps one eye on the trails and the other on the grind, writing for the Nordic ski world and beyond—and squeezing in ski sessions whenever she can.
