Coloradoan Winter - your source for winter fun, ski-reports

November 12, 2001
Ready, stretch, ski
By Miles Blumhardt
MilesBlumhardt@coloradoan.com
Stu Peterson lives for winter.
That's why when he's not working as a physical therapist at HealthSouth Rehabilitation Center of Fort Collins, you'll find him at the gym working out. You see, Peterson is a ski nut who

Jack Affleck/Vail Resorts

used to ski 100 days a year while living in Steamboat Springs. Now, he works hard to get 30 days in a year, which is why he's a regular user of his health club.
    He doesn't want to waste precious slope time skiing his way into shape and he knows from his occupation that skiing your way into shape is risky.
    "There's nothing like doing the real thing to get in shape, but you will greatly reduce your risk of injury if you get in shape ahead of time,'' said Peterson, who heads up to May Jane on Mondays, which he has off. "Plus, you'll have a better time and will get more of your money's worth because you won't be conking out at noon.''
    Skiing, be it downhill or cross-country, and snowboarding require a lot from your body, which is why injuries are prevalent in the sports. Skiing and snowboarding require strength, stamina, balance, coordination and flexibility. With more and more resorts opening every week, the itch to go skiing is there but not so fast. Peterson recommends giving yourself a minimum of one month but preferably two months to get in shape
    "You go and you're not in shape and you'll feel it in your thighs, butt and lower back,'' Peterson said. "Your back and hips are the hub of your body so all that force from your legs is translated there.''
    Start slow and work your way

Jack Affleck/Vail Resorts

up with any exercise so you don't injure yourself before you even get a turn in. Peterson said the way to get the most out of your workouts without injuring yourself is doing them up to the point where you fatigue. This point will increase as you progress. Exercising past the point of fatigue and your risk of injury increases.
    And because there is so much work to be done on your body, Peterson recommends getting the most out of your workouts. Using stair-stepping machines, rowing machines and Nordic Track works both to increase your cardiovascular capacity and muscle tone.
    Another way to maximize your workouts is to do exercises that simulate the movements in skiing and snowboarding.
    Lateral jumps are an exercise that you wouldn't normally do unless getting ready for the ski season. This exercise requires to you to jump side to side over an object. Peterson, who uses a seam in the carpet as his object to jump over, goes one step further. Instead of doing them with both legs he does them one-legged.
    "For downhill skiers, lateral jumps are great but if you are a telemark skier lunges would be better,'' Peterson said.
    Improving your balance can be tricky. But Peterson has a good exercise that will improve your balance. It's called the Steamboat exercise. Take a Therma Band or stretch cord and tie it around your ankle. Tie a knot in the other end big enough so that when you close the door it will not fit under the crack at the bottom. Then pull your leg back, which forces the muscles in your stance leg to fire. Do it in all four directions for best results.
    The one part of the getting-in-shape equation that often gets left out is stretching. Peterson said stretching is a way to lengthen muscles so that when the muscle is forced to stretch during skiing or snowboarding it's long enough to do so. Not stretching results in shorter muscles that are more susceptible to tears, pulls and strains.
    Peterson said studies have shown 30 seconds to be the optimal amount of time to hold each stretch.
    "Most people only hold it for 10 seconds and that's not enough to lengthen the muscle,'' he said. "Ironically, holding the stretch for a minute or a minute and half does no more good than 30 seconds.''
    Sure, there's a lot to do before you hit the slopes for the first time, but as Peterson knows you'll be thanking yourself after a great day skiing.

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