Getting ready for the 24h is more than donations

Posted by Annick (Tremblant) on November 12, 2008 at 4:11 pm.
Info participants | 0 Comments

Because the 24h is often the first skiing or riding of the year for participants, it’s important to prepare physically. After all, it’s a big effort for muscles that haven’t been called on much since last winter. You can combine training and fundraising by walking neighbourhood dogs or by doing outdoor work, but here are a few simple exercises for those who are interested. Our thanks to the Source trainers, who developed this little exercise program for you.

The following exercise program is short and specific to the « sliding sports » -- skiing and boarding. It’s a way to prepare yourself for the 24h, improve your physical condition and reduce your risk of injury.
The basic parameters to work on are the following: aerobic capacity, endurance and strength of the leg and trunk muscles, agility and finally, leg flexibility.

We will start by presenting you aerobic capacity as well as endurance and strength of the leg and trunk muscles


1. Aerobic capacity
Run, mountain hike or mountain bike three times a week at an intensity and for a length of time that corresponds to your physical condition.

2. Endurance and leg and trunk muscle strength

Having excellent leg and trunk strength is essential for achieving your full potential on the slopes. Here are four basic exercises to strengthen those muscles.

A. Squats (Quadriceps, gluteus muscles, hamstrings)

Stand erect with your feet parallel and shoulder width apart. Looking forward, flex your hips and knees until your thighs are parallel to the ground. Remain there for a second or two. Then push up and straighten your legs to resume a vertical position. Be careful to keep your back straight and your kneecaps aligned with the centres of your feet.

Depending on your physical condition, you can do the squats with or without weights. If you want to add weight, you can use dumbbells in your hands or a weight bar on your shoulders.

B. Lunges (Gluteus maximus, hamstrings, quadriceps, adductors)

Stand erect with your feet parallel and shoulder width apart. Look towards the horizon, back straight, shoulders back. Take a long step forward. Put your heel down first, and then the sole of your foot. Lower your body until your front leg is at a 90-degree angle. Resume the starting position by pushing strongly on the front leg. Alternate with the other leg. Be careful not to let your knee pass the front of your foot. Depending on your physical condition, lunges can be done with or without weight. If you want to add weight, you can use dumbbells in your hands or a weight bar on your shoulders.

C. Russian Twist (Abdominals)

Seated, with legs bent and feet on the ground, back straight, join your hands in front of you. Lift your feet off the ground slightly, contract your abdominals and lean back so that you are balanced on your lower hip bones (pelvic girdle). As you lean your knees in one direction, twist your upper body (shoulders and arms) in the opposite direction. This twisting movement is initiated by the abdominals (superior and inferior obliques).
Depending on your physical condition, you can do the Russian twists with or without weights. If you want to add weights, you can hold one dumbbell or a medicine ball in your two hands. Be careful, because if your weight is too heavy you will compensate with your back muscles and hip flexors.

D. Superman (Dorsals)

Lie on your abdomen, with your arms and legs stretched out and apart. Lift your arms and legs off the ground. The legs remain straight and the torso remains stable. Hold this position for 10 seconds. Return slowly to the ground, lowering your arms and legs gently. Be careful: the height to which you raise your arms and legs is related to your physical condition.