Good physical preparation for ski touring is not just a matter of comfort. As well as moving more easily in the mountains, it helps reduce the risk of injury. Training should focus primarily on endurance and muscular development. Here is everything you need to know to approach this stage effectively.
Key takeaways:
- Ski touring is an endurance sport that demands good cardiovascular fitness.
- Strength training and core work are essential to reduce the risk of injury.
- Good physical preparation should begin several weeks before the start of the season.
Effort specifics in ski touring
Ski touring is an endurance sport, with outings typically lasting two to six hours on average. The ascent is long, continuous and sometimes technical. You therefore need to train your base endurance, at a steady and controlled pace.
The descent demands a different type of effort — more explosive and intermittent. It calls on coordination, balance and reactivity, on top of significant muscular work. Despite the fatigue built up on the way up, you need to stay focused, precise and able to deal with uneven terrain.
Ski touring is a complete sport that works the whole body. The lower limbs take the most strain. The quadriceps, hamstrings, glutes and calves are heavily engaged. They drive propulsion and stabilise the body, both on the ascent and descent.
The abdominal belt and the trunk contribute to stability. A strong, engaged posture absorbs uneven terrain and compensates for the weight of the backpack — which carries safety gear, water and ski touring clothing.
Finally, the upper body is often underestimated, but is highly useful. The shoulders, arms and back are used to work the poles on the ascent and contribute to movement coordination. The trapezius and back muscles also play a role in stabilising the backpack.
Tips for a successful physical preparation
Endurance training
Endurance training is the foundation of successful physical preparation for ski touring. To sustain several hours of effort without your heart rate spiking, you need to build your base endurance. The type of training will, however, depend on your goals and the mountain range where you plan to go ski touring.
In any case, good preparation involves low-impact sports and elevation work. Cycling, cross-country skiing or swimming build cardio while limiting impact and joint fatigue. Active walking with poles or long climbs help with pacing. Finally, trail running and road running are great for working on rhythm and stride.
Preparation should ultimately take into account the difference between ski touring and nordic skiing. The latter discipline, for example, places greater demands on continuous endurance.
Strength training
Good physical preparation for ski touring also involves strength training. Most of the work is focused on the lower limbs. You should strengthen your quadriceps, hamstrings, glutes and calves with exercises such as squats, lunges, deadlifts, glute bridges, hip thrusts or eccentric training.
In addition to strength exercises, core training is essential for maintaining an efficient posture in ski touring. You can work on deep core stability (plank, side plank, dead bug…) and dynamic core (Russian twist, core with resistance band pull…).
Proprioception
In ski touring, you move across uneven and unstable terrain. You therefore need to protect your ankles and knees to reduce the risk of sprains and falls.
Proprioception work is ideal for improving balance and precision of foot placement. You can practise simple balance exercises, on unstable surfaces or with dynamic support points. We recommend, for example, slow single-leg squats, lunges with intentional imbalance, or step-ups on an unstable surface.
The right timing
Good physical preparation for ski touring starts several weeks before the first snowfall. If you are already active year-round, you can begin 6 to 8 weeks in advance. If you are moderately fit, aim for 8 to 10 weeks. You can even consider 12 weeks if you are returning after a sedentary season.
As for training frequency, we recommend 3 to 5 sessions per week. The ideal is three cardio sessions and two strength and core sessions with integrated proprioception work.
The key to successful physical preparation lies in progressiveness, consistency and varied training. With these in place, you can approach the ski touring season with full confidence.
Photo credits: Simon Gerard
