Doesn’t it seem like there is always something going on in Fernie? Well, that’s because there is! This year, I am focusing my column on how to best train for specific local events to ensure you are ready… starting right now.
14: Kinky Rail Jam (www.skifernie.com)
The low down: Skiers and snowboarders will slide with style in the RCR Rail park as they compete against their peers for top spot in their respective categories. Prizes will be awarded to the top competitors from each category.
Training musts: When training for a rail jam, one must consider that the average run is no longer than 90 seconds. Getting your heart ready by doing high intensity interval training (90 second exercise bouts) at maximum intensity will allow you to bust out all of your tricks without having to worry about your muscles fatiguing. Make sure you give yourself at least three minutes rest (you can even do light cardio) before repeating a high intensity interval. Explosive exercises such as box jumps and stability exercises such as Bosu Ball squats will also help with getting onto and staying on the rails.
21 : The Lizard Skinner-Ski Mountaineering (SKIMO)race
The low down: Slap your skins on for a fun mountaineering race at Fernie Alpine Resort for all ages. 10am-2pm. (register at www.zone4.ca)
Training musts: Ski touring can be grueling through the deep snow, but adding the element of racing makes it even more difficult. Outside of touring, touring, touring, make sure you are balancing out the hip flexors by working out your hamstrings (ball bridge and roll in, hamstring curls). You want to do lower weight, higher rep resistance training on season and focus on glute extensions (weighted box step ups), triceps pressdowns, hip flexors (ball front bridge roll ins) and rotational abs (Russian twist).
22: 6th Annual Fernie Nordic Society XC Ski Race (www.webscorer.com)
The low down: This Community Fun Race will be held at the Elk Valley Nordic Centre near the Mount Fernie Provincial Park and is open to all ages and abilities. Everyone is welcome – club members and non-members alike. There are several categories to choose from, short ones for the young skiers and longer distances for the older kids and adults and even a “team” category with an adult pulling a chariot and a passenger! The keyword here is FUN, so wear a funny hat or costume if you dare!
Training musts: This is a fun event so it is okay if you have not skied too much! When cross training for cross-country skiing, you want to make sure you are doing back extensions to counter forward posture developed by Nordic skiing. Glute stability exercises such as clamshells are also helpful to prevent any lower back issues.
Don’t miss out and sign up now for two of summer’s newest and highly anticipated events - Lucky 7 (Cross-country mountain bike race, June 24) www.fernie.com/transrockies and Elk Valley Ultra (50km trail run, solo or team of three, July 29) www.stagleaprunning.com.