How to Prepare for Your Ski Trip — 8 Tips from 80-Year-Old Avid Skier Jim Walker

If there’s anyone we want to be like when we grow up, it’s avid skier Jim Walker. Not only is Jim an experienced skier, but he’s also 80 years old! We love Jim’s passion for hitting the slopes. As a long-term skier, Jim is well-versed and knowledgeable in how to prepare for an upcoming ski trip. Want to know his tips and tricks? We recently spoke to Jim, and here’s all the advice he has to offer!

Tip #1 — Pre-Season Ski Conditioning with Cardio Workouts

To better adjust to the altitude, it’s important to work out on a regular basis. The more you train for your ski trip, the more endurance you’ll have. This is essential if you plan to take advantage of the slopes and ski all day.

“I work out at least four times a week, sometimes with a trainer, and sometimes by myself” Jim Walker said. “I do at least 30 minutes of cardio training during each workout. The days I don’t do strength training, I’ll do an hour of cardio.”

Cardio training is the best way to prepare your heart and body for the altitude and physical intensity of skiing. We recommend running, the stair climber, and the elliptical trainer. Or you can always try the infamous 12–3–30 walking workout if you’re up for a challenge! If you haven’t heard of the 12–3–30- workout, it goes like this, walk on the treadmill at a 12 incline, at 3.0 speed, for 30 minutes. Any activity that gets your heart rate up and works your entire body will help you prepare for your mountain adventure.

Tip #2 — Get Ski-Ready with Strength Training Exercises

It’s essential to prepare for your ski trip with strength training. While skiing utilizes nearly all your muscle groups, some muscles are used more than others — and those are the ones you need to concentrate on during your strength workout. Failure to do so means that you will be sore sooner, which means that you may be less motivated to get your money’s worth out of that expensive lift ticket!

“During my workout sessions, I do strength training focusing on my core after I finish my 30 minutes of cardio,” Jim said.

What muscle groups should you focus on during your strength workout? We’re here to help!

Hamstrings & Glutes Conditioning for Skiers

When skiing, you typically lean forward from the hips. This stance is called a flexed position, and it requires great strength from your hamstrings and glutes to stabilize your body. To work your hams and glutes, we recommend doing deadlifts, one-legged deadlifts, pull-throughs, and step-ups.

Quad Conditioning for Skiers

Your quads hold you in position as you ski. Working out your quads is essential to get your body used to the movement of going down the mountain. We recommend doing squats, lunges, and lateral ski jump exercises to prep your quads for your adventure.

Inner & Outer Thigh Conditioning for Skiers

Your inner & outer thighs work to keep your skis together, and to help you steer down the mountain. If you stop focusing on your inner thighs, your skis could come apart, which would make you wipe out completely. Similarly, if you accidentally lean a little too far to the right or left, you could also wipe out. To work your inner and outer thighs before your adventure, we recommend doing side lunges, side-step squats, sliding side lunges, and inner-thigh squeezes.

Calf Conditioning for Skiers

Since your knees are bent while you’re skiing, it’s important to work out your calves. Building strength in your calves will prevent you from falling over. We recommend doing standing calf raises or machine calf raises to target these muscles.

Back Conditioning for Skiers

Remember the flexed position we discussed earlier? In addition to working out your hams and glutes, your back is also working overtime to keep you in that position. It’s important to prepare your back before skiing, otherwise you may experience extreme back pain. We recommend biking and doing back extensions to help build your strength.

Arm Conditioning for Skiers

Your arms work to push the ski poles when you’re stuck or looking to go faster down the slope. It’s important to work your biceps and triceps so you’re used to this motion ahead of time and so you don’t get sore on your adventure. We recommend doing overhead presses, cable curls, and bench dips.

• Be sure to check with your physician before starting a new exercise program.

Tip #3 — Stretch Before You Ski

“When I’m on a ski trip, I start every morning by stretching. I do this to help warm my body up, and to prepare for the day ahead,” said Jim. “Otherwise, my muscles will feel tight throughout the day.”

Stretching before your day of skiing is essential to minimize muscle imbalances and prevent injury. When you’re in extremely cold temperatures, your muscle range can be limited due to reduced blood and oxygen supply. But, by making an effort to stretch, you’re delivering oxygen and improving the blood flow to your muscles, which allows your body to perform at a high level and maintain range of motion. In other words, taking the time to stretch helps build endurance, so you can enjoy another run down the mountain.

We recommend considering stretching like a warmup. Start shallow, and progress to a deeper stretch. Be sure to breathe, and never rush through the movements.

Tip #4 — Take a Ski Lesson on Your First Day of the Trip

Whether you’re a beginner or experienced like Jim, taking a ski lesson is a great way to get your body used to the skiing movement. This is especially helpful for those who live in areas where there aren’t any mountains.

“The first thing I do when I get on the mountain is take a lesson. It’s a great way to straighten out your technique and refresh your skills,” Jim said.

Tip #5 — Find A Community That Supports You

There’s nothing better than connecting with people that have the same passion as you. Did you know there are ski and adventure clubs across the nation that allow you to do just that? With no age restriction, these clubs are a great opportunity to plan your next ski trip. In fact, Jim is a member of the Space City Ski Club and loves every minute of it.

“I get to go on adventures with people and make lasting memories. In early 2023, I’m going to Snowmass, Colorado and Steamboat, Colorado,” Jim said.

Many ski and adventure clubs plan trips throughout the year for their members. These trips know no age limit and are perfect for outdoor enthusiasts looking to meet others and make memories. Who knows, maybe you’ll make a lasting friendship just from joining a ski and adventure club!

“My friend and I will be sharing a condo during my upcoming trip to Snowmass. We’ve been rooming together for about fifteen years. These ski clubs are a great opportunity to build relationships.”

If you’re looking for some extra encouragement before embarking on a ski trip, we recommend joining a local ski club to bring an extra splash of positivity into your adventure.

Tip #6 — Don’t Forget to Pack the Essentials

To continue reading about these great tips check out the article “How to Prepare for Your Ski Trip — 8 Tips from 80-Year-Old Avid Skier Jim Walker” on our website. There you can learn more about skiing, snowboarding, running, cycling, and so much more.