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RUNNING ON WATER:
THE SNOWSHOE WARRIOR!
Edition 6
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A NEW USSSA COLUMN
by
COACH STEVE ILG,
ryt/uscf/nhca
Click Here for
Steve's Bio
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RUNNING ON WATER #7 Pre-Season Snowshoe Race Training; WHOLISTIC FITNESS¨ STYLE! |
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The
hummingbirds have left the Sacred Peak. My neighbor just south
of me says that the Geese have arrived in numbers larger than before
the epic winter of two years ago. My season ski passes have
been purchased. The aspen leaves are changing. Snow has
already dappled the rocky heights above timberline.
I just took
my little brother, Craig, to the Grand Canyon for a 3-Day backpack
trip. I was using this trip for some pre-season snowshoe and
ski conditioning to re-train my legs from bicycle racing (see
R.O.W #6).
For winter athletes, nothing beats loaded-spine backpacking coupled
with trail running to impart deep-fiber and bodyweight agility
fitness. Craig had never even SEEN the Grand Canyon before,
let alone descend the technical South Kaibab Trail 5,000' down into
her depths, then hump it out again on the Bright Angel Trail!
A recent young father of two, Craig's fitness was not like it
used to be when he once cycled around New Zealand and backpacked in
the Colorado and New Mexico high country.
"Hey big
brother?" he asked me as our Shuttle Bus sliced through a cold dawn
toward the 7,200' trailhead. In his eyesIcould easily read
fear, self doubt, and just plain nerves. I knew well that
look.
"Yeah?"
"Uh, you're
the big shot Yoga Teacher, shouldn't we be like STRETCHING or
something?"
"Dude, if you
haven't done the work before now, trust me, NOW is NOT
the time to start making up for lost workouts!"
I know my
response sounded a bit mean, yet in my words there was grounded
wisdom. Too many athletes attempt to make up for a pre-season
that only exists in their minds. Not in their bones.
I do not want you to make the same mistake. So, let's
take a look at a proven path of preparation for our favorite time of
the year; SNOWSHOE SEASON!
***
As the warm
months turn cold and as other athletes tend to turn up the
thermostats and turn down their training, you and I get to
enjoy what I have always felt to be the most special, most
enchanting training time; winter pre-season. Outlined
below is a sample of a general Wholistic Fitness¨ pre-season
training program designed to impart deep-fiber fitness workouts as
well as to keep you psychologically stoked for those first real
snowfalls of the year! In Wholistic Fitness¨ there are Five
Fitness Disciplines and Four Lifestyle Principles. This
article concerns itself only with the Five Fitness Disciplines and
how they should be choreographed to produce a powerful, enduring,
and balanced entry into the Winter Racing Season. I'll outline
the Goals associated with the Five Fitness Disciplines then offer a
sample training week integrating each Discipline. Trust me,
you will NEVER be in better shape if you just listen to your ol'
Coach!
To optimize
this program, consult my latest book; TOTAL BODY TRANSFORMATION for
details.
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WHOLISTIC
FITNESS¨ DISCIPLINE #1) STRENGTH:
Goal:
Establish deep fiber conditioning throughout the "power chain
musculature" of the hips and core including select plyometric
exercises for developing fast-twitch fibers to help our leg
turnover.
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WHOLISTIC
FITNESS¨ DISCIPLINE #2) CARDIO:
Goal:
Maintain your aerobic capacity and start pressing the throttle on
some intensity workouts while also lessening your chance of injury
once the season gets into full swing.
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WHOLISTIC
FITNESS¨ DISCIPLINE #3) YOGA:
Goal:
Increase respiratory immunology, enhanced tissue
oxygenation/lubrication, improved thermoregulatory and metabolic
fitness, dial in sustained mental concentration skills. Plus,
supple joints and connective tissues equate to better transmission
of strength, endurance, and power through joint stabilization and
coordination. All the above decreases likelihood of injury.
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WHOLISTIC
FITNESS¨ DISCIPLINE #4) MEDITATION:
Goal: For
this time of the year, this Discipline will take residence within
the art of breath-extension or 'pranayama.' Dual
training effects from this Discipline provide superb sustained
mental focus and the capacity to keep undisciplined senses on target
during racing.
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WHOLISTIC
FITNESS¨ DISCIPLINE #5) NUTRITION:
Goal:
Establish a positive nitrogen balance for overall tissue
recuperation from workouts, regeneration, and metablolic/physiologic
efficiency. Purge stored bodyfat via sweat and enhanced
metabolic 'fire.'
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Chronic Training Variables (Practices to be done each day, every
day, without flaw):
Early Morning
Meditation:
wake up,
defecate, perform Neti*, then assume a cross-legged sitting posture
and do the following Pranayam:
1) close off
left nostril, breathe in and out 3x times through the right nostril,
switch over to the left and breathe
in and out
through the left nostril 3x times. Take 5 deep sinus breaths
sucking the gut in on the inhales and
lifting the
gut upward on the exhales. Then repeat that sequence 2 more
times.
time
permitting do the following HP Yoga¨ Sun Salutation workout**;
1) do Ardha
Surya Namaskar x 3
2) do Series
A-Modified x 5
3) do Series
B x 1
4) do Series
C x 1
5) do Series
A x 3
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to order
Coach Ilg's "Introduction To SnowShoeing" DVD,
click here:
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