Tara Bell Coaching

Before Christmas, I met with the Rhubarb Society to discuss all things skiing, from fitness ski prep to favourite equipment pieces. Interview below:

We’ve booked our flights, now when do we need to start training to avoid being in pain come day two of our trip?

To avoid too many aches and pains I’d recommend starting at least 4 weeks before your trip, but ideally about 12 weeks before you head off. You may already be doing exercise in your normal routine that can be beneficial for this, so it may just be about making some tweaks and implementing some new moves to prep your body so it’s ready for the slopes.

What do we need to do to help build up endurance and strength for skiing?

Endurance is vital for a ski holiday. Cardiovascular training, particularly working in the aerobic heart rate zone, as well as intervals pushing into threshold heart rates will help build your endurance. Implementing some isometric exercises, such as planks and wall sits (which replicate positions we hold on skis) allows our body to be better at breaking down and removing lactic acid. Strength also plays a massive part in protecting our bodies from risks of injury, by increasing bone density as well as strengthening joints and ligaments. Adding resistance exercises, working 4-6 sets and 4-8 reps, can help us improve on our strength building. Just make sure the weights are heavy enough so you are working at around 80% effort.

Do we need to be trying to get into cold plunges to prepare for the cold?

Yes, cold plunges can help you cope with cold temperatures, by activating your sympathetic nervous system which can help your body maintain its core temperature. It also has a whole host of other benefits such as heart health, insulin sensitivity and mental health. I wouldn’t say it’s a must but it won’t hurt! If you have access to a sauna as well, it’s a great combo.

Specific moves we need in our training routine leading up to our trip?

Obviously lower body resistance exercises are a big focus but making sure we are implementing single sided or single leg exercises into the routine is key. For example, split squats, lateral lunges, single leg deadlifts, single leg hip thrusts are some of my favourites. Also, it is important to focus on both exercises that work our quadriceps as well as our hamstrings and glutes. A number of ACL injuries have had a proven cause of an imbalance between these two muscles, with a weakness in our hamstrings, so working both of the muscles in training before your trip is key to avoid injury.

Aside from legs, which other areas of the body do we need to work on for optimal ski fitness? Weird one, but I often get a sore wrist from an aggressive pole plant…

Plyometric exercises (box jumps, medicine ball slams, lateral bounds etc) are usually forgotten when preparing for a ski holiday. Not only do these help improve our reactions, but also help strengthen our ligaments and joints which is vital pre-ski as they are put under a lot of pressure and strain.

Core work is key, a strong core helps us create stabilisation and control when we skis, as well as playing a vital role in preventing those occasional tumbles. Implementing some lateral core work can help us recentre ourselves when we lose balance after hitting some powder/ruts and reduce our likelihood of crashing.

When it comes to the aggressive pole plant, farmers carries and dead hangs are great exercises to help strengthen forearms and grip strength which should help with the sore wrists. A good grip strength has also been linked to lowering blood pressure so this is something to add to workouts all year round.

Stretches to help relieve the pain / stiffness?

Personally, I love a thoracic spine rotation, or a pigeon stretch as I feel a lot of pain through my lower back when I’ve spent a lot of hours on skis. For beginners – you may feel more pain through your quads and calves, so I’d recommend a downward dog stretch, as well as a pigeon stretch with a quad hold. For those more advanced skiers, you may feel more pain in your hips and lower backs from getting into more angulated positions – I’d recommend a child’s pose, cat cow and world’s greatest stretch. If you have a massage gun, they are also great to bring on holiday, if your luggage allowance allows…

What’s the best way to soothe our weary limbs after a day on the slopes?

My favourite thing to soothe my body after skiing is a hot bath or if you’re staying in a hotel/chalet that has a hot tub or sauna then that’s even better. I love using CBD balms for those sore muscles and shins – my favourite is Puresport CBD muscle balm and Swiss Mountain Rescue’s Muscle Rescue. Hydration is also key, especially at higher altitudes and when we may be hitting the apres a little too hard.

One key piece of kit for skiing – aka particular ski socks, muscle balm etc?

My favourite piece of kit is a pair of heated socks – I get the worst cold toes when on the mountain and when you’re spending hours outdoors at -20 degrees these save me. I would also say that having a good helmet/goggle combo is important, there is nothing worse than a punter’s gap. Sweet Protection does a great all mountain helmet, which also comes in some cool colours.

What is your favourite thing about skiing?

It would have to be the views, some of the best landscapes I have ever witnessed have been on the first lift up when the sun is still rising. The adrenaline rush you get from skiing fast is also something that cannot be beaten.

One health mantra you live by?

Sleep! I used to have a 5am alarm when working in London and I got so burnt out. Since moving away and getting a solid 8-9 hours consistently, I have found that all my health/fitness goals have become so much easier and more attainable when I have had sufficient sleep. I try to eat early, limit time on my phone and like to be in bed around 9pm and I absolutely love it.