Season prep

Even if you’re chomping at the bit to get to the mountains, remember that a little prior preparation will go a long way. Ski and snowboard injuries are common, but there are ways you can avoid becoming a statistic. If you spent summer lying on the beach, your body’s going to get a shock when you hit the slopes. But if you put a little effort into preparing physically for the ski season, you’ll give your body a fighting chance! Start by adding interval training to your regular cardiovascular workout, increasing the intensity for short bursts. To increase strength in your legs, try weight-training with low weights and high repetitions. Cycling is excellent for building endurance, particularly in the quads (front of thighs). You can also try balancing exercises such as yoga or pilates as they are perfect for strengthening your core. For extra practise fun, why not try the ski and snowboard editions of the Wii fitness video games?

Before you go

Don’t wait till the last minute to get your ski and snowboard gear sorted! If you’re lucky enough to own your own equipment, now’s the time for a tune-up. Get your bindings tested by a certified technician, who’ll check the boots and bindings for wear and tear. During your spruce-up you should also repair any imperfections in the surface and hot wax your skis or board. Let the technician know your height, weight, experience and style so they can make the right adjustments. If you’re buying new (or used) gear for the 2011 season – or you’re just dreaming! – check out the Brown Bear Gear Guide. On the day, make sure you check the weather before you jump in the car and head for the hills. See www.metservice.co.nz for the latest weather info – Brown Bear Fast Facts has further details. When you arrive at the mountain, grab water or sports drinks and slap on a layer of sunscreen. Snow reflects the sun’s rays, so it’s easy to end up red-faced and with gawky goggles marks. If you’re a ski or board newbie, Brown Bear recommends you take a lesson or two! Remember that most accidents happen in the afternoon as skiers get fatigued. Make sure you always stay hydrated and remain aware of changing snow conditions – as snow packs down and trails turn firm, the going gets hard and fast. If you’re heading off-piste you’ll need to pay even closer attention. Avoid off-piste action entirely on warm days following fresh snowfall.

Hydration

Staying hydrated on the slopes is essential. Think this doesn’t apply to you? If you’re going several hours without needing to pee, then you’re dehydrated and this can lead to dizziness – not what you need at the top of the run! Here are some pointers to staying fully fuelled. Start off on the right foot – don’t wait until you get thirsty, instead have plenty to drink before you set out. Choose your flavour – water, sports drinks and diluted fruit juice will all do the trick. Warm it up – fill your bottle with warm water; you’ll drink more and feel warmer. Soup it up – carrying a flask full of hot soup is the perfect way to stay hydrated and energised. Lunchtime top-up – use your lunch break to re-fill, but avoid alcohol and caffeine as these will only dehydrate you further.