Uphill Training For Backcountry Skiing | Chicks Skiing – Training Tip
Carolyn Parker backcountry ski touring uphill – skinning in Iceland ©Robbie Klimek
Are you stoked to get into backcountry skiing this winter?
Maybe you’ve registered for an Avalanche Rescue course and an Intro to Backcountry Skills course with Chicks? Maybe you’re a more advanced skier and it’s off to Hokkaido, Japan in January for you!
Whatever the case may be, for backcountry skiing we need to build a good aerobic base for skinning on the way up. And we need sufficient leg power for the way down.
Ultimately, the goal is to be able to carve epic turns in fluffy, pillowy powder for days on end.
If backcountry skiing is your game, you’ll need both uphill stamina and downhill strength.
Uphill training is dramatically different than going on a run around the neighborhood. If you live in an area where hills are available, it’s time to log some vertical outside. If there are no hills for you, get on a stepmill or treadmill at 10 – 15% grade with a light pack or weight vest or find some stairs (the more the better) and start logging some up hill training time for winter fun. If you can get outside, use ski poles or trekking poles to assist on the uphill and to condition your arms for poling.
We’ve got eight weeks to prep for ski season. Then, in December, we’ll start to fine-tune our skills on the slopes.
This training tip focuses on the aerobic conditioning part. In two weeks, I’ll send out the strength training details. However, if you already strength train, keep it going as outlined in the chart below.
Uphill Training For Backcountry Skiing Calendar:
*For all uphill training go at a comfortable, conversational pace or practice nose breathing.
A slow pace helps build a base and it won’t over work you, you’ll be able to recover and train (or ski) multiple days in a row.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Rest Day | Strength | Uphill training, 60 min | Uphill training, 60 min | Rest Day | Uphill training, 60 min | Uphill training, 60 min |
| Rest Day | Strength | Uphill training, 60 min | Uphill training, 60 min | Rest Day | Uphill training, 75 min | Uphill training, 75 min |
| Rest Day | Strength | Uphill training, 60 min add pack or weight vest 10# | Uphill training, 60 min add pack or weight vest 10# | Rest Day | Uphill training, 75 min add pack or weight vest 10# | Uphill training, 90 min |
| Recovery Week | Strength | Uphill training, 60 min | Uphill training, 60 min | Rest Day | Uphill training, 90 min | |
| Rest Day | Strength | Uphill training, 60 min add pack or weight vest 15# | Uphill training, 60 min add pack or weight vest 15# | Rest Day | Uphill training, 90 min add pack for weight vest 15# | Uphill training, 90 min |
| Rest Day | Strength | Uphill training, 60 min add pack or weight vest 15# | Uphill training, 60 min add pack or weight vest 15# | Rest Day | Uphill training, 90 min add pack or weight vest 15# | Uphill training, 120 min |
| Rest Day | Strength | Uphill training, 60 min add pack or weight vest 20# | Uphill training, 60 min add pack or weight vest 20# | Rest Day | Uphill training, 120 min add pack or weight vest 20# | Uphill training, 120 min |
| Recovery Week | Strength | Uphill training, 60 min | Uphill training, 60 min | Rest Day | Uphill training, 120 min | Rest Day |
Once the snow flys and you are skinning and skiing for days you’ll be so stoked that you took the time to training properly.
Stay tuned for strength!
All my best,
Carolyn
If you need information for a specific climb or trip of any nature you can contact me at:
carolyn@rippleffectraining.com
970-773-3317
Carolyn Parker