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Exercise ski muscles: run or bike?

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Gustenhoff
Posts: 109 - Karma: 112
Hey NS

Would you suggest running or biking as the most beneficial way to exercise the muscles that are used most heavily when skiing? (not talking specificly about park skiing, just in general)


Im only able to ski af few weeks every year and I wish to get as much skiing done as possible during those weeks.

cheers
Dec 22 2015 6:01AM
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UilyJeff
Posts: 394 - Karma: 1,482
Both, along with squats, leg presses, leg extensions, and leg curls. Don't forget your core either!
Dec 22 2015 6:12AM
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skebumw
Posts: 190 - Karma: 444
Both however Biking will target quads more running will target calf's more also biking really helps if you have bad knees where running can do more damage.

I bike.
Dec 22 2015 8:34AM
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shotvet
Posts: 302 - Karma: 1,614
Check out this program. I have been doing it this season and feel pretty good on the mountain. quick but not easy

http://www.tetongravity.com/video/ski/leg-blasterstgr-ski-sb-training-camp-1
Dec 22 2015 8:58AM
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~Gotama~
Posts: 821 - Karma: 3,160
Get yourself a mountain bike and exercise both your legs and your balls.
Dec 22 2015 9:42AM
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Skibumsam521
Posts: 48 - Karma: 94
Lift legs and core and do intervals or lower cadence (high gear) rides on your bike to build strength
Dec 22 2015 10:17AM
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callmeteo
Posts: 367 - Karma: 321
Personally, I'd argue that you don't need a workout plan or some shit to be comfortable on the mountain.. Just keep your legs in shape some way or another, ski, get tired, hit it the next day.
Dec 22 2015 10:39AM
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Blake.P
Posts: 9894 - Karma: 3,585
Of the two, biking. At least for me, running is too hard on the knees that it's beneficial. Biking, combined with leg workouts at the gym, will be the most beneficial. Also remember to work everything though; core is essential to skiing and doing arms/back/shoulders/etc is crucial in injury prevention. Go for less weight/more reps, because skiing is more endurance than strength
Dec 22 2015 11:24AM
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bait
Posts: 1226 - Karma: 3,580
tramp works muscles and techninque plus it doesnt put as much strain as running and its way more fun
Dec 22 2015 11:53AM
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Mingg
Posts: 13993 - Karma: 49,693
Jump squats, air squats and jumping lunges. A lot of the reason why you're sore from skiing is because skiing involves absorbing impact. When you do normal squats you don't train that much. Look up other eccentric exercises. They help way more than normal exercise.
Dec 22 2015 12:21PM
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Loco-Deer-Slayer
Posts: 1401 - Karma: 701
I know it's not on your list but trampolines are one of the best tools to train. It works on balance, builds muscle from explosive movement, and it's cardio.

Out of running and biking, biking is way more low impact on the joints. It depends on the person but I can't run before a day I ski. One thing running does have over biking is you can choose to train at altitude. You can definitely do that biking but your options are more limited.

Running at 10,000 ft plus will whip your ass into shape real quick.
Dec 22 2015 1:09PM
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kung_powpow
Posts: 1990 - Karma: 3,671
Mountain biking feels a lot like skiing to me on the downhill. I guess some of the mental processes are similar and its hell of a workout
Dec 22 2015 1:33PM
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reBlocke
Posts: 762 - Karma: 1,502
Neither.

Unless skinning faster is your main goal, you're not going to be limited by your aerobic fitness.

In training, their is a general rule called the 'rule of specificity': the closer an exercise is to the movement you care about, the better improvements will transfer between them. This is the reason why squats (and variations of squats) are the basis of any decent skiing training program.

If you focus on other exercises at the expense of your squat strength, you're missing the big point. Granted, I like biking and running and do both frequently - but I do them because they're fun, not because they're going to make me a stronger skier.

Lots of people hate going to the gym, and if you get enough hard skiing days it probably isn't necessary (unless you're trying to make the world cup circuit). After all, skiing is the best way to get stronger at skiing.
Dec 22 2015 1:33PM
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ReturnToMonkey
Posts: 6433 - Karma: 69,935
For those of you with injuries that make either hard, swimming is a really good way to keep up the cardio as well as working a lot of muscles. Sure it's not as much your ski muscles, but it's really easy on your body, like I said especially if you have injuries like ankle or knee
Mar 24 2020 11:28AM
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PsychicMigration
Posts: 2099 - Karma: 10,540
Either will create a noticeable difference. My only suggestion is unless you doing sprints on a bike you should be upping millage 3 miles unless your 300lbs wont make a ton of difference.
Mar 24 2020 1:02PM
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oldmanski
Posts: 3382 - Karma: 24,671
The referenced post has been removed.


Is Peloton behind this virus outbreak??
Mar 24 2020 2:52PM
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NateDude
Posts: 186 - Karma: 1,284
I usually bike in the off-season and then start doing squats and core exercises when its almost ski season
Mar 25 2020 7:44PM
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CHU-TANG_CLAN
Posts: 2103 - Karma: 2,910
not sure what your situation is like where you live, but check out thrift stores/good wills. they usually have exercise bikes for a really good price (older but still work fine)
The referenced post has been removed.
Mar 26 2020 11:51AM
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SkierPT
Posts: 2205 - Karma: 4,860
Follow SkiiingPhysicalTherapy on IG for skiing exercises
Mar 26 2020 12:31PM
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Lonely
Posts: 6813 - Karma: 63,207
Bad Knees. I bike. Still get a good workout, you get to see more, higher skill cap, go faster and less knee hurt.

bike.
Mar 26 2020 5:52PM
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SuspiciousFish
Posts: 2794 - Karma: 16,910
Loco-Deer-SlayerI know it's not on your list but trampolines are one of the best tools to train. It works on balance, builds muscle from explosive movement, and it's cardio.

Out of running and biking, biking is way more low impact on the joints. It depends on the person but I can't run before a day I ski. One thing running does have over biking is you can choose to train at altitude. You can definitely do that biking but your options are more limited.

Running at 10,000 ft plus will whip your ass into shape real quick.


I second this. It also helps your air sense. A coach told me once, "Your body is really not used to floating in the air, you need to be up there as much as possible in the off season to get used to it."
Mar 26 2020 5:57PM
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SuspiciousFish
Posts: 2794 - Karma: 16,910
ConesForBreakfastFor those of you with injuries that make either hard, swimming is a really good way to keep up the cardio as well as working a lot of muscles. Sure it's not as much your ski muscles, but it's really easy on your body, like I said especially if you have injuries like ankle or knee


I crashed my mountain bike years ago and really messed up my knee and wrist. I was getting pretty bummed because I couldn't run, bike or lift and was getting out of shape. Finally I moved into a different apartment with a pool and decided to swim laps every day. Literally after two weeks I was 100% recovered. Water really does amazing things to heal certain injuries. Its a good way to train your lungs for the thin mountain air as well.
Mar 26 2020 6:03PM
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BigmoneyMatt
Posts: 1545 - Karma: 1,209
How skiers gunna look after reading this.
Mar 26 2020 9:00PM
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nmwninjart
Posts: 3027 - Karma: 15,368
I do both but a lot more biking than running. I did enough of that running crap when I was younger thanks to the military. Ive always hated running. I'm built more like a pack mule, not a sprinter.
Mar 26 2020 9:02PM
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iced
Posts: 3070 - Karma: 17,980
LonelyBad Knees. I bike. Still get a good workout, you get to see more, higher skill cap, go faster and less knee hurt.

bike.


swimming is nice on the joints too, and you get to chat with a load of older people which is actually quite nice
Mar 26 2020 9:28PM
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OCoffey
Posts: 648 - Karma: 3,698
I run 30-40 mile weeks but I don’t think it helps with skiing that much
Aug 3 2020 4:58PM
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GayWolf420
Posts: 37693 - Karma: 123,884
plenty of walking for me at work so fuck running, but biking is quite lovely. even stationary bikes rock, id love to have one in a mini home gym some day. Did a lot of stationary biking for PT last summer.

but yeah, injuries catch up with you and when you got bad feet/ankles/knees, its hard to get into getting shredded when you want to save as much of your body as you can for skiing and life in general. yoga is nice too.

**This post was edited on Aug 3rd 2020 at 5:13:22pm
Aug 3 2020 5:11PM
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ReturnToMonkey
Posts: 6433 - Karma: 69,935
Fuck with yoga too
Aug 3 2020 7:27PM
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ScaryDumpTruck
Posts: 584 - Karma: 3,393
Both are boring to me unless you are mountain biking
Aug 3 2020 7:29PM
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skiguy04
Posts: 1597 - Karma: 1,115
ROLLERBLADE
Aug 24 2020 1:19PM
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Young_patty
Posts: 3297 - Karma: 38,268
Skating, biking to get around, climbing and small bits of weight training is how I prepared last year and it helped way more than sitting on my ass smoking weed and watching TC
Aug 24 2020 10:20PM
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Alexhaha
Posts: 26 - Karma: 123
Whatever strenghthens ur full range of motion
Aug 29 2020 2:51PM
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skiguy04
Posts: 1597 - Karma: 1,115
Inline skates
Sep 6 2024 10:56AM
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