Going Downhill Fast

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Swimming (for cardiovascular endurance, core strength and recovery from your other training). Lap swimming is a pleasant way to zone out and get in a nice workout. The water also promotes muscular recovery, almost like a massage.

Cross-country running (for cardiovascular endurance and muscular strength). The Swedish word for “speed play” is fartlek. Fartlek running is a tremendous way to develop endurance. A simple fartlek workout entails an easy warmup of 10 to 15 minutes of jogging, followed by a session of intervals, like a series of 5-6 two-minute runs at a brisk pace followed by two-minute recovery jogs. Try and incorporate uphills and downhills into the workout. Downhill running is an especially effective form of training for skiing strength.

In-line skating (for cardiovascular endurance and muscular strength). In-line skating works some of the same muscle groups that cycling does and offers another non-impact form of cardiovascular training.

Indoor cycling classes (for cardiovascular and muscular endurance). Although classes vary according to instructors and the amount of time the class takes, indoor cycling is a very high-intensity way to strengthen the heart and the legs. Like loud music to spur your training? This is a place you’re almost sure to get it.

GROUP C

Plyometrics (for muscular strength and flexibility). Plyometrics is a fancy way to describe a form of exercise that consists (mostly) of hopping and jumping exercises. Medicine balls are also often employed to work the upper body. It’s a fun, explosive form of training, exceptionally effective; but by its ballistic nature, it can easily serve up an injury to the unfit. This is for the advanced athlete looking for something new. Talk to a coach or personal trainer to learn proper technique and how to fit it into your schedule.

Circuit training in the weight room (for muscular strength and endurance). The brand of weight training you need to prepare for ski season is simple and quick. No need to spend two hours in the gym. A quick 30 minutes, two times per week, is ideal. All-around body training is good, with a bit of emphasis on the legs (calves, quads, hamstrings, inner and outer thighs). One to two sets of eight to 12 repetitions per exercise is about right. (See the accompanying chart for a recommended workout.)

Sample Week of Training

Sunday: 90 minutes or more on the mountain bike.

Monday: 30 minutes lap swimming or other Group B workout (optional: add a workout from Group C).

Tuesday: Pick a favorite from Group A.

Wednesday: 60-minute mountain bike ride (optional: add a workout from Group C).

Thursday: Pick a favorite from Group A.

Friday: Take the day off or go for a mountain bike ride or other Group B workout; 30-plus minutes.

Saturday: Cross-country running with emphasis on hills (or substitute from Group B); 45 minutes.