Snowboarding Fitness

Fat, flabby, and out of shape. Is this how you want to start your snow boarding season? If your answer is yes, then bust out a couple of long necks and pump some 12 oz. curls. Now, for everyone else out there who actually wants to make it through their first powder day, listen up. These exercises will keep you in top shape so you can plow through the pow like Rick James on a whirlwind back ally bar crawl.

First and foremost, you need to keep your core in shape. There are many ways to do this including mountain biking, jogging, swimming, and lifting weights. Since most people don’t have access to an Olympic size swimming pool, and jogging can be hard on your knees, your best bet is to bike and lift your way to a stronger core.


Lifts:

Crunches:

In the starting position, your back should be flat against the floor, your head up, eyes on the ceiling, hands folded behind your head, your knees relaxed and bent, feet on the floor. Rise to the point where you feel your stomach muscles tightening, hold then release, returning your back to the floor.


Calf Raise:

Stand on calf block or two by four. Hold dumbbells at side. Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.


Squats:

Place the bar across the traps and shoulders. Slowly lower yourself as if you were about to sit down in a chair. The butt goes out and down, your lower back, hips and knees bend all in concert. Begin to sit down, keeping your eyes straight ahead, bar steady and over your knees, with feet flat, until your thighs are near ground parallel. Sit up, pushing off with your heels being careful not to tip forward and allow the back and bar ascent to lag behind the leg thrust. Upright, take a deep breath, hold it going down keeping the torso muscles tight, reach parallel, push up and exhale as you ascend.


Leg Press:

Sit down with your but and back flat against the seat. Push the weight up and release the safety bars. The starting position is when your legs are at about a 180-degree angle. Next, you will proceed to lower the weight down so that your legs will finish at a 90-degree angle. Do not lower the weight lower than this because your lower back may start to come off of the seat and this will cause lower back discomfort. Also, hold on to the handles on the side of the seat so you do not start to slide off of the seat.


Reverse Side Crunch:

Lay flat on your back with arms, clasp both hands behind your head. Raise side and elbow up as one with other elbow on floor. Alternate sides and repeat.


Lat Pull Down:

Grasp bar slightly wider then your shoulders. Pull down cable bar to upper chest. Return until arms and shoulders are fully extended. Repeat.




Mountain Bike Trails:

Tolt-McDonald Park

Nearest Town: Carnation
Elevation Gain: 900 Feet
Trail Type: Mostly Single Track
Climbing: Steep at times
Map: http://www.geocities.com/stevecorcoranblog/toltmcdonaldmap.gif

How to get there:From Seattle, drive East on I-90 to exit #22 and turn left towards Fall City. From Fall City, drive North on Hwy 203. Immediately after entering Carnation look for the entrance to Tolt-McDonnald Park on the left, across from the high school. Follow the park's road to the parking lot at the end.

CCC Road

Nearest Town: North Bend
Elevation Gain: 2000’
Trail Type: Dirt Road
Trail Description:This ride is mostly an old logging road though it ends with some singletrack. The singletrack is often overgrown making it a little tough. The highlight of this ride is the great views of the Middle Fork of the Snoqualmie River Valley.

There are many more great trails listed at www.dirtworld.com - Check it out.