Get Winter Fit This Fall

The past few winters have been, shall we say, unpredictable. The “feast or famine” pattern of winter precipitation indicative of the last several seasons has caught even the most gung-ho skiers and snowboarders off guard. Before the next powder day claims another ACL, now is the time to start thinking about your fitness and make a plan to prepare for the season ahead. With another big winter expected, be ready for anything from perfect corduroy to first tracks. Training starts today!

TROUT CREEK REC CENTER

Tahoe Donner’s Trout Creek Rec Center is your training hub for a variety of classes, equipment and other resources to help you achieve optimum winter fitness. Both downhill and Nordic skiing and snowboarding heavily engage your core and lower-body muscles, so building strength and mobility in the muscle groups of your middle and lower extremities is essential for endurance, to prevent injury and support your joints.

Ski Fit Class
This fall, check out the Ski Fit Class, now back on the group training schedule for the duration of winter. Designed to improve arm and leg strength, core stability and balance, the class exercises target ski-specific muscle groups and improve body mechanics on and off the slopes or trails.

Strength + Core Conditioning Class
For those who spend a lot of time working at a desk, off-the-couch skiing can overtax the back and hips. Prolonged sitting can tighten hip flexors and weaken core stabilizing muscles, wreaking havoc on your lower back. Focusing on developing core strength can help keep you stabilized while engaging the proper muscle groups for dynamic ski movements. Strength + Core Conditioning may incorporate a variety of equipment, including weights, balance or gliding discs, medicine balls or stability balls in combination with isometric exercises to enhance strength and stability.

Spinning
For a low-impact, high-output class to kickstart your cardiovascular health and fitness, hop on the stationary bike in a spin class. Riding through a variety of paces and resistance levels can help build strength and endurance in both your legs and lungs to ensure you’re first up the peak or down the hill.

Personal Training
Whether you’re a beginning cross country skier or a veteran downhill racer, a personalized training and fitness program provides a multitude of benefits. Workouts tailored to your unique physical needs can keep you healthy and injury-free. The Trout Creek Rec Center offers personal training sessions by appointment with certified instructors

Rest + Recovery
Many people overlook rest and recovery as an essential component of training. Overtraining can lead to a host of physical issues, including fatigue, joint stress, tightness and more. Make sure to allow yourself ample rest following a strenuous workout so your muscles can recover and re-energize for your next session. Trout Creek Rec Center also offers several low-impact styles of yoga to stretch, strengthen and realign your muscles, including yin yoga, après yoga and flow. When additional decompression is needed, head to the hot tubs for a long soak to loosen up or sweat it out in the steam room or sauna.

CROSS COUNTRY FALL CONDITIONING

Unique to the sport, Nordic skiing – including the classic and skate ski techniques – requires immense cardiovascular fitness, muscular strength, skill and technique to manage considerable distances over variable terrain. Much of that can be developed in the off-season through the XC Fall Pre-Season Conditioning Program offered by the Cross Country Ski Center. This six-week program can help enhance your fitness and refine your skills through ski-specific strengthening, interval training and focused instruction on technique. While suitable for all levels, basic physical fitness and knowledge of cross country skiing are recommended. Classes begin Oct. 19 through Nov 23. Register on ShopTD.

DATES: Saturdays, Oct. 19-Nov. 23
TIME: 8:30-10AM
COST: Member $99, Public $119