Share your Pre Season, work out routines

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freeheelbillie
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Share your Pre Season, work out routines

Post by freeheelbillie » Tue Oct 06, 2020 6:40 pm

Maybe this is already being covered elsewhere.
However, I thought it would be nice to hear what everyone does to get prepared for the winter season upon us.

Maybe include your; age, weight, height, and experience level with your current routine.

Thanks!
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Re: Share your Pre Season, work out routines

Post by Landscraper » Mon Oct 12, 2020 1:39 pm

Hi Heelbillie

I'll share mine, though I know there's a training thread heating up at the top of the forum (as of this reply).

I'm 31yr, 190lb, very experienced with my current routine in so far as it's what I do every summer, but looking at this ski season as my second full season on my NNNBC set up and the first time I'll be "transitioning" to a winter sport from my usual summer activity with no break.

My Pre-Ski-Season workout is basically just gravel road riding / summer hiking season here in Vermont with a few flourishes of strength training here and there.

Usually this mud/spring/summer season culminates in a 150+ mile bicycle tour, my usual day on those tours is 40-50miles, 4k+ climbing, and a waterbottle full of warm beer at the end of the day at camp.

I've been finding that that full activation with clipless pedals has really helped the development of muscle groups used during tele / bc nordic touring ... it's easy to get those forgotten muscle groups when you pull up and push down with each pedal stroke, activating the whole leg and calf. Lots of standing and climbing means lots of anaerobic efforts, and longer mile days require better aerobic effort management.

Highly recommend low cadence clipless cycling for building strength and high cadence work for balance and core strength. The addition of a flat bar bike (mountain bike) has helped incorporate lots of standing and semi-standing sprints into the mix which I think have improved core strength

Cycling keeps my legs up, and regular planks / pull ups / general house chores (firewood) keep the upper body pretty well taken care of.

Planks vary depending on how much I care at the moment, but none less than 30 seconds ... two minutes is the goal, haven't gotten there yet. I can't do push ups because of a wrist injury. Pull ups are done with arms parallel to the body on a door bar we have installed in the living room ... I'll try to go for five, six without stopping ... try to up the game about one pull up every other day or so.

I do all of this during commercial brakes / after dark / after work

I try not to go overboard with training, but I do keep a routine of at least 3 bike rides of 15+ miles a week (all done at 10+ mph with 1.5K or greater climbing)

Casual hiking adds to the mix when I'm fatigued on my cycling routes. No hike is less than 1100' of elevation.

I'll be looking forward to how the general level of fitness carries through to the opening of this season.
Last season left me jonesing for more XCD, having only skate skied / groomed track skied previously. Granted I'm not a great skier so any improvement from this routine will be just gravy.
Last edited by Landscraper on Mon Oct 12, 2020 1:54 pm, edited 1 time in total.

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Re: Share your Pre Season, work out routines

Post by bauerb » Mon Oct 12, 2020 1:52 pm

I've been posting all summer in the thread "I've started training for next season"...

I started trail running to get into ski shape. now that I am doing trail races, I train to race, and good ski condition will be the side effect.

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Re: Share your Pre Season, work out routines

Post by BCgee » Thu Oct 15, 2020 3:28 pm

This is fun: I'll play. Breakouts for Fall 2020 below, despite job, married, kids, and late 30s.

2x week @ evenings post-kiddo bedtime:
• 15 min Sun Salutations (Sur A & B)
• Quad sets (count to 10, 3x sets ea leg)
• Straight leg raises (5 ea leg, 3x sets)
• Heel slides (forward and backward, 5 ea leg, 3x sets)
• Hip flexion, extension, abduction, adduction PT
• Stretch: quads, hamstrings, glutes, IT band, piriformis
• Roll out IT band, quads, calves, hamstrings, glutes
THEN
• Drop squats
• Decline, one-leg squats
• Terminal knee extension with rubber band
• Step up/over/down
• Wall sits (slide down wall w/ bad leg, hold, use both legs to stand up)
• Leg extension (lift, lower, lock – use weights)
• Hamstring curls
• Hip abductor and Adductor machines
• Glute machine
• Proprioceptive exercises
• Stretch: quads, hamstrings, glutes, IT band, piriformis, abductor & adductor

Zone 1 cardio (conversational 50%) 2x week, minimum 1hr (running, biking, roller ski, or hiking).
Zone 2 cardio (70%) 1x week, min 1 hr duration, 1,000' steep grade hill hike repeats with 30 lb pack, hike with a 2 yr old in backpack, or 30 sec hill sprints no weight depending on energy levels

8 Week Strength (Alpine Climbing): 2x week - after second week, each week add another cycle of Strength set

Killer Core WU:
• Strict sit-up 10x
• Bird Dogs 10x
• Windshield Wipers 10x ea
• Power Point, 20 sec
• Kayaker, 35lb KB
• Super Push-Up 10x
• Hanging Leg Raise 10x
• Back Bridge 30 sec
• L-sit
• Side plank with 10lb KB
THEN
Strength Set:
• Turkish Get-Ups, 10lb KB, 5 ea side
• Pull-Ups, strict 10x
• Split squats, 10x ea
• Incline Pull Ups, ice tools, 10 ea
• Toe raises, single leg, 10-12x ea
• Dips, strict, 10x
• Ice tool hang with 10% max weight, 20 sec
THEN
-15 min bouldering on home incline wall

These programs are the first conditioning phase of late summer/Fall training. A second power phase follows incorporating more isometric and sport-specific activities with less conditioning. Last is a 2-3 week taper, usually timed for some larger alpine objectives in the Rockies.

Keep pushing - pray for snow.

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Re: Share your Pre Season, work out routines

Post by bauerb » Sat Oct 17, 2020 12:29 pm

omg. that is a lot to remember. looks great. roller ski? I haven't been on roller skis since high school ski team! if I were to get back on them, I should prob just plan a straight line workout directly to the ER.

but I think I better to stick to running through the woods as fast as I can.

today I bailed out on the 25km trail race I had wanted to do. it was 300 miles each to get there( I know for you guys lucky bough to live out west, 300 miles is like a trip to the grocery store. but here in the east it basically takes all day).

I ran a closer 10km trail race instead. 5th overall, 1st in my age group. what blew my mind was my 6 mile split of 7:48 on single track. before that happened, I simply did not believe that my legs could physically move that fast...I think I was like a horse that knew the barn was close by...but I also wore calf compression sleeves for the first time today. so maybe they "compressed" 2 mins out of min/mile pace....

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Re: Share your Pre Season, work out routines

Post by Montana St Alum » Sun Oct 25, 2020 10:48 am

I just mountain bike. I also kayak, which really builds core strength.
I'm 68, 5'9" tall and 160 pounds, live at about 6400 feet and managed over 150,000 feet of climbing this summer maxing out at just over 11,000' and 1200 miles of mountain biking on northern Utah and Moab dirt. That's about what I do every summer and it has worked well for me in the past.

Every once in a while I say I'm going to start going to the gym, but it just never works.
But, I've been drinking more bourbon.

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Re: Share your Pre Season, work out routines

Post by Woodserson » Sun Oct 25, 2020 1:50 pm

Montana St Alum wrote:
Sun Oct 25, 2020 10:48 am

But, I've been drinking more bourbon.
For strength and health!

New username?

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Re: Share your Pre Season, work out routines

Post by Montana St Alum » Sun Oct 25, 2020 2:22 pm

Woodserson wrote:
Sun Oct 25, 2020 1:50 pm
Montana St Alum wrote:
Sun Oct 25, 2020 10:48 am

But, I've been drinking more bourbon.
For strength and health!

New username?
Yeah, I got hacked at my old email address, couldn't remember my password because I shifted from Telemark Talk to MTBR over the summer and can't figure out how to get back on as MSU Alum.
Old....Check!
Forgetful.....Check!
But, it's snowing outside and it's good to be back!
:D

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Re: Share your Pre Season, work out routines

Post by satsuma » Sun Oct 25, 2020 5:48 pm

I am 69 years old, and primarily do off-track xc skiing (not downhill), and some track skiing and Alpine downhill.

I spent about 1 1/2 years getting stronger using weights and weight machines, both for skiing and my seasonal work discussed below. Then COVID hit, so the YMCA had no access, then limited access. This spring and summer, I increased my roller skiing frequency to 3-4 times/week at 8-10 km per outing. I found this adequate for strength maintenance.

My current exercise is working about 50 hours a week helping to make wine (commercially). There is considerable physical labor involved. All of our grapes have been crushed, the job will end in about 3 weeks.

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Re: Share your Pre Season, work out routines

Post by Woodserson » Sun Oct 25, 2020 7:38 pm

satsuma wrote:
Sun Oct 25, 2020 5:48 pm
I am 69 years old, and primarily do off-track xc skiing (not downhill), and some track skiing and Alpine downhill.

I spent about 1 1/2 years getting stronger using weights and weight machines, both for skiing and my seasonal work discussed below. Then COVID hit, so the YMCA had no access, then limited access. This spring and summer, I increased my roller skiing frequency to 3-4 times/week at 8-10 km per outing. I found this adequate for strength maintenance.

My current exercise is working about 50 hours a week helping to make wine (commercially). There is considerable physical labor involved. All of our grapes have been crushed, the job will end in about 3 weeks.
Care to tell us more about your roller skis and your routine, please?

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