WHAT TO DO WITH YOUR BODY NOW
For ski racers, the competition season is over. But for serious racers, the season is never over. U. S. ski team athletes train all year around. So what should you be doing now if you're a serious racer?
"There's nothing better for racers than to go out and free ski and challenge themselves outside the gates. It will make you a more dynamic and well rounded skier," says World Cup athlete Erik Schlopy.
Other than that, Schlopy says to take some time off. "Whoever's been skiing and training should take a little break. Working hard takes a toll on the body and mind, so it's important to get a little active rest. You don't want to be a vegetable, but don't do anything regimented. Just go out and have fun. A month-long break is a good amount of time before starting back on a regular program," he says.
In the active rest phase, Schlopy suggests pleasure skiing, cross country skiing, surfing or playing basketball or hockey. He says that age makes a difference in your break time.
"Younger athletes can take off two months, because they can get back ins shape quicker, in general, and they don't get out of shape as fast. But older athletes should not take off over a month, because it takes longer for them to get in competition shape," he explains.
"A lot of older athletes don't start training until late summer, so they should stay active doing whatever makes them happy until then. My only suggestion is to make sure you are active before starting regimented training. Don't start training hard immediately when you start getting in shape for the season, or you will get sore and put yourself behind where you already were. Plus, if you start with too high an intensity, you are likely to get injured," Schlopy says.
He adds that skiers should take care when using the mantra of 'listen to your body.' "Your body has a limited vocabulary. It can say 'ouch' very clearly, so if it hurts to do something, your body is telling you not to do it."
Unfortunately, the body often doesn't warn that it is about to enter the 'ouch' stage. Often that pre-damage stage is experienced as little more than a lack of motivation. But that can be a big warning.
"If you don't feel motivated and excited about training, take a break. If you go out to do some activity, and you feel tired and unmotivated doing whatever it is, you should take a break from that activity," he says.
If you have been on the slopes three or more days a week for the past few months, give your legs a rest so they can recuperate and gain the muscle growth that you have earned from your season's efforts. Instead of the plyometric action of skiing, go for long walks and easy hikes. Do aerobic workouts instead of the anerobic sprint-work of ski racing and training. Your body may have gotten tight from the constant stress on your quads and hamstrings; so a daily stretch session is a good way to improve flexibility and range of motion. That alone can improve your slalom or even slopestyle and 'cross.
In mid-May or early June, begin getting back in the saddle, literally. Road and mountain biking is a great way to start getting back in shape for the competition season of winter before you have to hit the gym with the regimented program that will make you strong.