skiing: man my quads burn!

I just got back from Vail with my kids....and felt the same way. A few years ago, I purchased a product - Sport Legs (www.ProLineSportsNutrition.com) sold at various ski shops in Vail and used (endorsed?) by the US Ski Team. This works well to virtually eliminate the burning.. Check it out if you car to do so.

Dan

 

There are a lot of good quad exercises that will get you most of the way there, although there's no true substitute for being on the hill. However, my rehab protocols have always incorporated Sportcords (http://www.sportcord.com/). You can get a set of these for $45 dollars, and they have plenty of exercises that will help. You can do them anywhere, and, if you like, you can easily bring them in your luggage when you travel. LOTS more exercises to do that don't involve resistance, too. In short, lots and lots of squats. If you'd like a more extensive list and descriptions, PM me.

BTW, a part of the burning is an accelerated lactic acid buildup due to the decreased oxygen at altitude. You might consider taking something like ChlorOxygen (available at Whole Foods or health food stores), as it helps hyper-oxygenate the blood.

CW

 

Horse Stance & Tiger Balm

 

If you can't hit the slopes once per week, do a lot of leaping exercises, and kicking. It doesn't matter how much you run, your quads are going to burn. Remember how your muscles are reacting to downhill skiing is your body is stabilizing you vertically; not moving the earth beneath you.

 

Cycling is good (and used frequently in the off season for training by skiers), but there simply is no substitute for feet on the snow. A lot has to do with the stabilizing muscles. Weight machines, such as smith presses, only work some of the muscles, and not others. So, in some ways, you're working the unworked muscles for the first time.

Also, the bosu is gaining a lot of popularity. Should look at some exercises there. Again, good for stabilizers as well.

CW

 

I would think certain Yoga positions would be beneficial too for their stabilizing work.

So none of your existing exercises would be degenerative; but there is no pure substitute IMO.

 

work to improve your aerobic condition and to improve your lactate threshold that trains your body to deal with higher lactic acid build up that occurs when you are operating continuously at 90% of your max heart rate. When you are skiing, your muscles are anerobic.

Don't forget that you need to remember to cool down after a long day skiing. Make sure that one last run is a gentle one vs trying to break a land speed record. That keeps you from actually breaking a leg from being exhausted ad allows the muscles a chance to work the lactic build up out. Recovery should take an hour. Also, don't forget the water intake throughout the ski day and prior to the apres ski party. Finally, stretch.

 

Same thing used to happen to me, getting on a ski lift would be painful, and if it didn't have a resting bar I would be dying. What I've found is that doing a stair machine along with rowing helped a LOT. This last time I went skiing I didn't have any pain. I trained for about 2 months before skiing and only did about 12 minutes on a stair machine every 2 days. No problems. I also row a lot now, but not sure how much that helped.

 

I just got back from Vail too.

I wonder how differently skiing vs snowboarding works quads.

My quads didn't really bother me....which is surprising, b/c I suck at snowboarding!

 

What worked best for me was doing alot of squats and dead lifts. Dead lifts good for Hamstrings and Glutes and the Spuats are good for quads. Also do box jumps with a 24 inch box. The other is lunges.

 

I was going to suggest go up and down a step ladder, or your steps at home, or the stair-stepper at your local fitness club.
I had the same issues about 20 years ago, that's what I did.

 

Vince Vaughn's mom is my personal trainer (she also trains a few of the Bears,including Cutler and Hanie).
She developed Sheanetics which is a really tough combo of Pilates and Yoga.
I have no more quad problems nor injuries (dramatically improved flexibility of all the ligaments).

 

She just turned 70 and she still could kick butt of most of the guys here, in fitness.