Pandemic training secrets from Doug Lewis


As all of us proceed to deal with this loopy ski racing life amidst a world pandemic, and compounded in locations by a scarcity of snow, we’re frequently being compelled to provide you with new methods to soundly do the issues that gasoline our passions and happiness. As we glance to the ski season forward, particularly the junior racing season, clearly it will likely be a transferring goal that can morph into one thing new. With Covid guidelines altering each day and each ski membership attempting to make the most secure and greatest choices for his or her members, each a part of snowboarding, coaching, racing, and associated occasions are in flux and won’t look something like earlier than. As coaches, dad and mom and athletes, it requires us all to take a look at this disappointment as a possibility. We’ve got to determine easy methods to get extra out of much less.

So, how can racers get probably the most out of a season that can have much less coaching off-snow, much less coaching on-snow, much less racing, and total much less time for productive work? Benefit from each second!

Benefit from each second: We all know that point on the hill might be onerous to come back by, so make a dedication to make the most of each second to work on one thing. From prepping the night time earlier than, to using the chairlift, to ready in line firstly. There may be not a second to waste this season!

Put together the night time earlier than: A productive coaching day begins the night time earlier than with getting ready all your gear and organizing it by the door. It contains making an enormous, wholesome lunch for the hill so that you by no means run out of vitality. It additionally contains writing down your coaching objectives the night time earlier than and taking time to visualise the subsequent day’s free-skiing and coaching. And at last, attending to sleep early so you’re rested and able to take full benefit of your on-snow coaching.

Enjoyable Issue: Make your self some enjoyable snacks and pack them in your pockets the night time earlier than. Chances are you’ll overlook about them and uncover them on the chair when a candy chocolate chip cookie will increase your vitality and outlook!

Benefit from automotive rides: Automotive rides are often a time to sleep or play video games. This season, the journey time turns into coaching time! One possibility is to get forward in your homework throughout the experience by studying and/or writing. Or, you possibly can log into NBC’s Peacock and watch some World Cup snowboarding and arrive on the hill with the proper visualization to emulate instantly. Or, forego the world’s greatest and assessment your individual coaching video specializing in what you possibly can work on as quickly as you arrive on the hill. 

Enjoyable Issue: Fill out the FIS Predictor and your Fantasy Ski League picks for the weekend’s World Cup and examine your outcomes with mine (@BormioBronze).

First on the carry: Gown and kit up earlier than you permit the home so you possibly can stroll from the automotive to the carry. And if the carry just isn’t open but, make the most of that point to bodily warm-up and do some dynamic stretching. Leaping jacks and a few leg swings, trunk twists, push-ups and situps will get your muscle tissues primed and your mind prepared. Oh, and don’t overlook to go to the toilet earlier than you placed on all of these layers! 

Enjoyable Issue: One other enjoyable warm-up is to make use of your poles to set a “snowland” slalom and run via it, timing and all!

Have a free-ski plan: Hopefully you get 2-3 freeski runs by yourself earlier than your program begins. Have a plan for these runs and make these a part of your targeted warm-up. I all the time began with some massive, gradual, extensive turns to really feel the sting and discover my timing after which started to ramp up the pace and stress. My second run was all the time Javelin turns – my go-to drill to get me firmly on my downhill ski. And my final free-ski run was a prime to backside slalom “turn-party” to search out my timing and get my physique heated up! If coaching together with your Membership is delayed for just a few weeks, then contact your coach and plan out some drills you possibly can work on by your self.

Enjoyable Issue: One-ski snowboarding is an effective way to up the ante for a run, or perhaps your complete day!

Use the chairlift for studying: Dedicate the primary half of the carry experience to visualization… both of your free-skiing, technical drills, or your coaching course. The extra you possibly can follow visualization of your actions, snowboarding and programs, the extra confidence you should have within the begin gate to push your limits. This talent of visualization is one that can turn into increasingly essential as you progress. In the event you put within the time now, it will likely be your golden ticket later! 

Enjoyable Issue: The second half of the chairlift experience, how about some power work? Straighten your legs and maintain them like that till you get off – really feel the burn!

Watch different racers: Whereas on the carry or ready in line, watch your teammates and opponents. Prepare your eye to see and perceive nice snowboarding as it would turn into a part of your information and your approach. Loads of athletes study by watching and if you already know nice snowboarding, you have got a greater probability to include it into your individual snowboarding. Additionally watch any and all skiers below the carry with a Coach’s eye. Prepare your eye to search for each their technical errors and strengths. Having the ability to break down approach and determine widespread errors and powerful abilities will assist your individual snowboarding, particularly whenever you transfer up the ladder and go away your property coaches behind. 

Enjoyable Issue: It’s a nice train to attempt to mimic one another’s private snowboarding type. It practices visualization and muscle management. Don’t overlook so as to add within the Coaches’ Snowboarding type as effectively!

Use all out there actual property: So many racers waste the world from the carry all the way down to the course and from the end to the carry. That is prime actual property to follow a drill. I used to work on my gliding each time there was a flat or highway we needed to take to and from the course. If there’s a pitch, put it to use for some technical drills.

Enjoyable Issue: One other favourite of mine was working towards your one-ski snowboarding all the best way to the carry by choosing up one ski for 10 turns after which alternate.

Focus within the begin line: As a substitute of playing around on the prime of the coaching course, use that point to maintain targeted and dealing. Deal with that point as a pre-race warm-up and follow your race day routine, together with checking your gear, visualizing the course, warming-up your physique, and utilizing cue phrases to get targeted.

Enjoyable Issue: Ask your coach in the event you can follow distraction coaching sooner or later. Screaming and cheering LOUDLY on the racer within the gate or throwing snowballs on the racer within the gate’s ft will certainly check their focus drills!

Journal after each follow: Lastly, take 10 minutes after your session to jot down down what you probably did, what you discovered, and the way you felt in your Journal. Don’t fear about spelling, sentences or something, simply take into consideration the day and write it down. This Journal will turn into your highway map and reference all through the season to trace your progress and assist you determine what’s working and what isn’t working.

Enjoyable Issue: Try to draw your coaching course in your Journal and you’ll want to embody gate combos and terrain (knolls, fall aways, compressions and ruts!).

Gear: Remedy all your gear points NOW. All the things from skis to goggle lenses to ski passes to thermoses may be organized and prepped now. That manner, whenever you do get the inexperienced mild, you may be prepared to tear. With much less time on snow than different years you will need to not waste time on the hill determining gear. Possibly this yr is the yr to not get new skis and use skis that you simply already know and have the arrogance to push your self on. You would be race prepared in your skis day 1 as an alternative of maybe ending up racing on skis you don’t know as effectively and aren’t snug on. A fantastic new tune and a few quick wax is way simpler and cheaper than studying easy methods to flip new skis on restricted terrain and time on snow.

Enjoyable Issue: Time to make some “shorty” skis! Have an outdated beater pair of skis? Lower them to three ft, remount and you’ve got some enjoyable skis to mess around with throughout any free time on snow!

Packing to your day on the hill: It’s wanting increasingly that racers won’t be able to enter the Clubhouse or Lodge all through the day. So this implies an entire new option to take breaks, eat and heat up. This implies that you will want every thing accessible and prepared all through the day – probably from one big pack. Plan out what is going to go in there, what must be simply accessible, and what can keep buried. Lunches and snacks ought to be made the night time earlier than and able to eat out of your backpack or your pockets any time. Carry some instruments in your bag as effectively so you have got that screwdriver, stone or scraper on the prepared.

Enjoyable Issue: (I’ve completed this earlier than!) Convey up a ten pound rock and secretly put it in your buddy’s bag throughout a break. Chances are high they gained’t know and carry it house with them!

Get forward in your schoolwork: College is essential, and like every thing else, it has additionally modified and continues to evolve virtually each week. No matter your state of affairs, you will need to take into consideration methods to get forward and keep forward of coursework. By discovering modern methods to get schoolwork completed, you can find your self with extra freedom to react to coaching alternatives. Benefit from automotive rides to get studying completed. When you have entry to syllabi, look forward and plan for the weeks forward. Watch the climate and probably skip horrible coaching days to dive deep into your work, so you possibly can reap the benefits of an superior coaching day!

Enjoyable Issue: When you have any writing or science assignments, make them about ski racing. Want to jot down an essay? Make it about your love of snowboarding and racing. Have to determine a geometry project? Determine the completely different slope angles for the Cortina Girls’s Downhill Course and the shortest attainable line via the gates?

By bringing just a few of those strategies and suggestions into your coaching, you’ll have the ability to squeeze much more out of each coaching day. All it takes is a few planning and a dedication to your purpose of changing into one of the best ski racer you possibly can. this bizarre yr as a possibility to vary the best way you prepare and get extra out of much less will repay not solely this yr, however when life will get again to regular and we’ve extra time ripping the mountain with our pals and teammates.

Doug & Kelley Lewis run ELITEAM health applications that supply on-line Exercise Memberships, Sports activities Academic Certificates and in particular person Camps and Clinics. Don’t miss out on the ELITEAM “My Ski Racing Journal” out there now. It’s a nice useful resource to your Junior Racer and a season’s price of Sports activities Psychology in a single place! Go to for more information.

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