Alpine Skiing Questions

Question
I plan to hit the slopes in Colorado this winter, with a friend in tow.  My friend is 63 and has never been on a pair of skis in his life.  He's reasonably healthy and fit for his age, and I truly think he could handle green and maybe some easy blue runs.  Do you have any specific suggestions of exercises that would be appropriate for his situation?  Or short of that, any warnings specific to a newbie that is somwehat more mature?  Really, just any advice and/or resource that you could point me to would be greatly appreciated!

Thanks in advance!

Answer
Hi and thanks for the question.

63 and reasonably fit/active should be fun. Oldest person i taught was 92yo lady who wanted to feel sliding and stop - it took her an hour and she loved it. Iv also taught a 65yo gent to telemark - and only one of his legs worked [the other he was waiting for knee replacement surgery and he figured he couldnt do any more damage].

For your friend i strongly suggest spending a bit of extra time getting equipment.
Boots need to be comfy, skis no taller than chin with a sidecut for easy turing. Clothing warm, but layered as first few days on snow is hard work and he is more likely to overheat and get dehydrated than cold. On that note - eat meals with appropriate energy [pasta, rice, potatoes - carbs in other words]. And remember alcohol at altitude is stronger than at sea level.


As for pre-season training:
* balance - something as simple as walking along the curb, standing on one foot and swaying. Skiing is all about recentering - so having good balance makes it easier to stand up. Ice-skating is also very good for this, balancing on a swiss/fit ball [either sitting or kneeling - if appropriate to do so].
* strength - leg and core [abdo] strength again to assist with overall balance. Squats [one one leg or two], side leg raises, isometrics against a wall - anything you can think of to work these parts. Dont forget about the arms too - need those to get up of the ground when the inevitabl fall occurs.
*cardio - walks [with uphill section] or riding a bike [balance]. However - if he has a medical history especially CARDIAC he MUST seek medical advice to plan a program would also be beneficial. A physio would also be a good idea.

Other things to conssider:
* being able to get up off the ground easily? [agility and flexibility]
* reach your feet while seated on a chair? [being able to do up own boots]
* sit to stand, stand to sit on a chair without using the armrest or hands to lower down/push up [on/off chairlift and strength in general]
* wear glasses to see - goggles that will go over the top.
* medications - especially cardiac - then GO AND SEE YOUR DOCTOR BEFORE you go - you could be increasing your risk of another cardiac event if skiing is tiring.
* when tired call it a day - doing one more run 9 times out of 10 will end poorly [needing ski patrol to cart you off the hill]. As he gets better at sking - he will last longer. Remember the first 3 days are physically the hardest to do - so sleep in and eat well.
* later lesson times - take the lessons for beginners, they will get him up and moving quicker [or book a private lesson for even faster progression] but dont go for the 8am lesson time unless you are ealry moring people and dont plan on having a drink or two in the eve - do yourself a favour and book the later lesson time and really enjoy it.
* sore joints - glaucosamine has been shown to be helpful - but can take upto 6wks to be effective. Take pain relief usually used at home - and remember pain relief and alcohol are not a good mix - check with your pharmacist for interactions with other medications as well. You will probably need an anti-inflammatory.

If you think of any other questions - please ask, happy to help.
If not, have a great time - the stories and memories will hopefull have you laughing for sometime.

lisa