To make the most of a day’s skiing on the slopes, it’s important to be well prepared. This doesn’t just mean having the right kit, but also being mentally and physically ready. As SnowTrex knows, if you’re in good shape when you set off on your first run and finish the day feeling relaxed, you’ll have more fun on the slopes.
Good planning is half the fun of skiing
When the cold season begins, winter sports enthusiasts start to get excited. After all, it means that the fun on the slopes will soon be back! However, it’s important to remember that good preparation is half the fun.
Long-term planning naturally starts with checking your equipment. It’s best to have this checked at a specialist sports retailer before your skiing holiday to ensure that the bindings are correctly adjusted, the skis are well waxed and the edges are sharp.
But it’s not just your equipment that needs to be in tip-top condition; your body needs to be in shape too. Experts advise winter sports enthusiasts to stay active all year round. Intensive preparation to build up your fitness and muscle strength should begin at least three months before your skiing holiday. This helps you avoid broken bones, muscle strains and other unpleasant sports injuries.
The perfect skiing day starts on the evening before
Once you’ve arrived at the ski resort, it’s not a good idea to hit the slopes completely unprepared. The same rule applies here: the better prepared you are, the more enjoyable your day’s skiing will be. So your day on the slopes actually begins the night before.
Get an overview
Make sure you first get an overview of the conditions in the respective ski area:
- What kind of pistes are there?
- Where are they?
- How do you get there?
- How late are the ski lifts open?
Before setting off for the very first time, it is advisable to start on easier slopes rather than tackling a black run straight away – even if you are an experienced skier. This is because your body needs time to get used to skiing and the altitude again. If you push yourself too hard right from the start, you risk injury. It is therefore better to ease yourself into the more challenging slopes gradually.
As well as checking the piste map, it’s also important to check the weather conditions and the avalanche report the night before. This way, you can avoid ending up in the middle of a snowstorm on your very first run. Ski apps can be a great help here.
Arrange a meeting place
Speaking of: make sure to charge your mobile phone the evening before and save the phone numbers of mountain rescue services. When you ski in a group, each member should take their own mobile phone and have the other skiers’ mobile numbers saved on their phone. In case somebody gets lost along the way, you can stay in touch. Moreover, it is helpful to arrange one or more meeting points at certain times in advance. If someone loses contact with the group in between, the group already has a time and place where to meet up next.
Piste maps and maps of the ski area help finding a good meeting point in a mountain hut or nearby a certain ski lift. It is important that everyone in the group knows the timetable and meeting point. It makes sense to save these on your mobile phone or mark them on the map.
Packing your backpack
You can also use the time the night before to check your equipment again and pack your backpack. Your backpack should contain items such as a first-aid kit, a ski maintenance kit, sun cream, as well as some snacks and, of course, drinks for when you’re on the go. Important: It’s best to apply sun cream in the morning at the hotel rather than waiting until you’re on the slopes. This allows the cream to take full effect and ensures you’re properly protected against sunburn. Remember: don’t forget to reapply!
Another tip for packing your backpack is to take your ID with you. Many ski resorts offer discounts for schoolchildren, students, senior citizens or children.
If you’re travelling with children, the evening before is also the ideal time to go through all the rules with them again. It’s best to prepare a note with your contact details for the children to carry with them. That way, you’re easy to reach if a child gets lost.
The first run: never start off “cold”
When the first run is finally just around the corner, the best way to start the day is with a good breakfast.
A small breakfast before departure
That doesn’t mean you should stuff yourself at the hotel buffet, as a heavy stomach isn’t advisable when skiing. It makes you drowsy, sluggish and unable to concentrate. However, you shouldn’t go skiing on an empty stomach either, as your body needs plenty of energy. The ideal option is a small, balanced breakfast of wholemeal bread, cheese, fruit or muesli and yoghurt.
Before setting off, you should check your equipment again for safety’s sake and, most importantly, check the weather and conditions once more, as the weather can change quickly in the mountains.
Getting your body used to the mountains
Once you’re finally out on the slopes, start by warming up. If you begin your run “cold”, you’re much more likely to injure yourself in the event of a fall. Your warm-up should be a mix of stretching and cardiovascular exercises, such as squat jumps on skis.
It’s best to take breaks now and then whilst skiing. These are important for recovering and also for replenishing your body’s fluid levels, so you stay focused and in good shape. But this doesn’t mean the alcoholic punch at the mountain hut – rather, non-alcoholic drinks such as apple spritzer or mineral water.
For your lunch break, carbohydrates are recommended to replenish your energy reserves. These could include wholemeal bread, an egg or chicken salad, a hearty soup, muesli bars, dried fruit or nuts.
Your first day of skiing shouldn’t be too long, either, to allow your body to adjust to the conditions in the mountains. Most accidents happen in the late afternoon, when winter sports enthusiasts become tired and lose concentration. Experts therefore recommend finishing your run by around 15:00 or 15:30. However, you should also listen to your own body. If you’re already tired by 14:00, simply stop earlier. That way, you won’t endanger yourself or others on the slopes and can use the afternoon to rest, so you can start the next day of skiing feeling fresh and alert. What’s more, it’s a great way to round off a day’s skiing in a cosy mountain hut.
When one day’s skiing ends, the next one is already underway
It’s not just preparation that’s important for a good run, however. In fact, the recovery phase after exercise is just as important for the body. After all, the muscles have been put under a lot of strain, so now it’s a matter of stretching them out again and winding down the heightened metabolic activity. Furthermore, the muscles contract during exercise. Stretching after exercise therefore prevents them from shortening. Recovery also prevents muscle soreness, relaxes the muscles and restores both physical and mental fitness for the next day’s skiing.
Active recovery
Active recovery involves a combination of stretching and a cool-down immediately after skiing. This can include stretching your arms, back and legs for five to ten minutes, followed by a gentle ten-minute walk. The best stretching exercises depend on the individual. It is advisable to discuss both warm-up and cool-down exercises for skiing with a doctor or physiotherapist beforehand.
Passive recovery
Passive recovery might include a thorough massage. This doesn’t always have to take place at a spa. A foam roller doesn’t take up much space in your luggage and is ideal for self-massage and for strengthening and relaxing the muscles. Otherwise, experts also recommend a visit to the sauna. The hot air inside helps the muscles to relax. You shouldn’t overdo it: one or two sessions in the sauna at temperatures of no more than 60° to 70°C are perfectly sufficient.
However, not only warmth helps the regeneration, cold also relaxes your muscles. One option is to take a short ice bath after the sauna. Hot and cold showers also stimulate the blood circulation and relax the muscles.
Nutrition
Nutrition is also part of the recovery phase. After skiing, you should drink plenty of fluids and replenish your energy with carbohydrate-rich snacks such as bananas or nuts. Dinner can then be a little more substantial. Good sources of energy include potato dumplings, a stew or cheese spaetzle. If necessary, you can supplement this with dietary supplements such as magnesium or iron. However, these should not be taken without first consulting a doctor or pharmacist.
Sleep
In addition to these regeneration tips, one thing should never be forgotten: Sleep is the best rest for body and mind. Sleep is the time when the body refills its reserves of strength. This is why especially at the beginning of your skiing holiday, you should go to bed rather early in order to allow your body enough sleep. Like this, you can get up fit and fully recovered the next morning and the skiing fun can start all over again.
A perfect skiing day requires both a good preparation and an extensive recovery phase. If body and mind are fit for the piste, you will not only ski more safely – you will also have much more fun.
FAQ’s on the perfect day’s skiing
Why is preparation important for a perfect day’s skiing?
Preparation helps prevent injuries and also helps you avoid unpleasant or dangerous surprises, such as a lift that has already closed or a snowstorm.
When should I start getting fit for my ski holiday?
Long-term physical preparation should begin at least three months before your ski holiday. This gives your body enough time to build up the necessary fitness and strength.
Is physical fitness all you need for preparation?
No! As important as physical fitness is, you should always check the weather and local conditions, the piste map as well as the opening hours of the lifts before you start skiing. Furthermore, a safety check of the equipment as well as saving emergency numbers in your mobile phone are obligatory. A balanced diet and avoiding alcohol are also part of a good preparation.
Can I just go skiing unprepared in the morning?
“Cold” skiing without any warm-up exercises is not recommendable, as it increases the risk of injury. Therefore you should warm up briefly with some circulation and stretching-exercises before your first run.
Why do I have to plan for recovery phases after skiing?
The body is subjected to a lot of strain during skiing. In order to be physically fit and mentally relaxed the next morning, but also to minimise the risk of injury, it is advisable to plan for both active and passive regeneration exercises.
What is the best way for the body to relax after skiing?
Directly after your last run you should stretch your muscles briefly and loosely run for a few minutes. Then you can relax in the sauna, with hot and cold showers or massages. You should also eat a healthy diet, drink a lot, and, above all, allow your body a lot of sleep at night.
