For some they are the most feared place on the mountain. It is the only run you MUST pass on the CSIA Level 3 exams. The moguls, the main dance floor, everyone watches you when you are skiing them and unfortunately the bumps expose our skiing weaknesses. But once you master them it feels like you are dancing down the mountain.
Preparing for the moguls in the off-season makes them all that much easier to ski. With the help of the staff at Good Life Fitness here is what I learned I needed to get fit for the moguls this year.
The foundation for good bump skiing is built upon having a good core but it also requires legs of steel and endurance.
For the core it is not only important to focus on the strength of your core, but also the strength endurance of your core. At Good Life Fitness they offer classes called Body Pump, Body Attack, Body Combat, Body Step. These classes challenge an individual to do squats, lunges, plank and pushups, all of which require a strong core. And even if you don’t do these classes you can challenge yourself to do these on your own. Combine that with some sit-ups and some exercises using the swissball and you’ll have one strong core.
To target the legs the classes at Good Life helped, but it is also a matter using weights to strength the legs. The weight machines such as the leg press and hamstring curl but also use free weights to do lunges. Remember to start with a comfortable amount of weight and slowly increase. Plus it is important to do some sets with lower weight but a much higher repetition, this way you increase your strength-endurance.
In the end the only real way to build some endurance is through cardio, running, cycling, rowing, anything to get your heart rate up for a longer period of time. To challenge myself I entered a half-marathon. Cardio is the most challenging for me, and most people, to train for. By having a goal I was able to over-come this barrier and really work on my cardio fitness. Whatever way you just make sure you do three to four workouts a week where you do at least 30 minutes of cardio.
When you start cross-training it is important to have a good understanding of how your body works when exercising. The best advice I can offer is that if you are unsure is to book sometime with a personal trainer at your local gym; they have the expertise to make you into a mean mogul machine. Once you understand what you are up against you realize that cross training is not an option but essential so that you can absorb the impact of the bumps. Go for it, challenge yourself, get out of your comfort zone, don’t be afraid to try something new, and the results will surprise you because there is nothing better than the high you get once you achieve your goal
And remember the most important thing when cross-training for the moguls is to challenge yourself in the gym, on the roads, wherever with the ultimate goal of being able to master the moguls in mind.
Tammy Lebel McQuestion, CSIA Level 2
