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February is the most popular time for winter sports enthusiasts. How does the middle aged (sometimes reluctant) female get ski fit and face a winter sports vacation?
Perhaps both for men as well as women, the preparation stakes tend to favour the 'summer body'. How many times have I heard... "Summer bodies are made in winter...". However, February can be the highlight for winter sports enthusiasts - and their (perhaps reluctant) partners, spouses or families. Hurtling down a piste, toboggan run at speed and finding brakes in time to avoid or anticipate an unwanted collision demands some considerable preparation. Lets take a look at the less obvious factors that compose a solid preparation for winter snow.
Be honest
It is important to remember we are not at the same level we were a year previous. As we age we lose strength, balance, flexibility and also our proprioception. That is our agility, balance and coordination. Together, these form the body's spatial awareness of the surrounding environment and the capacity to respond accurately and precisely. Let's agree, for winter sports, that is important. Building upper, as well as lower body muscle strength is a must, as is endurance. Mobility and flexibility training, done weekly will give better balance, rotation and an awareness and skill that will help reduce the RISK of fall, thus reducing the risk of injury, thus reducing the risk of bone fracture or break.
Prepare and anticipate
A lot of energy and attention goes into kit. It is tempting to rely on gear, kit, great weather, snow and visibility conditions. But what about the personal preparation? Is a strong fit skier on older, more outdated kit more able than an unfit, weaker individual on the latest equipment? And what about everybody else's ability? Have they been honest about their fitness level? Anticipation and awareness around not only personal ability, but that of others can and will give one more security on the slopes and for the vacation.
How to prepare - The Exercise Pyramid
The foundation of any programme is a base line fitness, followed by specific strength/endurance training topping the pyramid with specific targeted activities and exercises for that sport. For example:
30 mins daily activity walking, biking,
2 x per week strength training. 3 x 20-60 mins per week endurance training
1-2 x per week specific sport related training*
*So in this scenario, leg strength, endurance, balance, rotation and upper body lifting - you have to carry your kit around! That's a lot.
It's okay to hold back
When presented like this, there could be a sense of overwhelm. And the middle age peri to post menopause woman could already be living in overwhelm. Fear of letting the family/friends down; lack of personal ability; fear of lack of other peoples ability; along with the demands of packing all that gear... it's okay to hold back! Just arriving at the destination is an achievement! Releasing oneself from the demands of the slopes could well be the best option. Drink that coffee, enjoy a walk, book that massage and let them go!
Change your perspective
There are many advantages of a winter trip. Consecutive days outdoors without an agenda, seeking out that essential Vitamin D; opportunity for more activity: walking, gym; swim. Opportunity for self care - time alone, read a book, sleep, rest, a massage?
Time out away from job and household demands and/or screens. Perhaps asking the question: "What can I gain from this time if I seek out moments of peace," rather than full on day and night plans.
Whether it is a winter ski, snowboard, snow shoe, looking after partner, kids, even grandkids then a break this time of year after the darkness of winter and perhaps a pressurised start to the New Year, can be welcome. Free yourself up to feel, embracing the break, without the obligation to fill the expectation of others. Easier said than done.
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