Archive for January, 2010

Observe and Obey All Posted Signs and Warnings

Signs are posted for important reasons. There are directional signs, level of expertise signs, as well as warning signs. These signs must be obeyed at all times. Warning signs may be advising of a potential safety hazard. For everyone’s safety and enjoyment, it is imperative that these signs are acknowledged and obeyed.

Know the Code. Be safety conscious. It’s your responsibility.

Staying Amped While You Ride

You don’t need aching muscles to tell you that skiing/boarding is hard work. The incredible appetite you have when you get back to the lodge is enough evidence.

Giving your body all the fuel it needs to perform properly is just as important as having the right boots and bindings. Here are a few ideas on how to do it.

Basically, your body has about two hours worth of glycogen (what your muscles use for fuel) floating around at any given time. So, if you’re on the hill any longer than that, you need to get some calories in or you’ll start to run out of energy. Tucking a couple of energy bars into your jacket before you set out can give you the juice needed to keep going ‘til the sun goes down (and beyond).

Tiredness can also be a sign of dehydration. Drink frequently, before you start to feel thirsty (another sign of dehydration), to ward it off. Go for energy drinks instead of water as they add back some of the electrolytes and minerals you’re losing as you sweat.

If you’re planning to ride super hard, try diluting energy drinks by half with water. In their full strength, some can be too potent or sugary and upset your stomach.

And if you’re competing or taking on an extra-intense/long ride, consider energy gels. They’re faster and easier to get down (chewing a bar can hamper breathing), and your body can process the ingredients faster.

When you’re finally done riding, try and eat within an hour. This allows muscles to absorb the most nutrients and your body to replace glycogen levels. You’ll recover fast and likely hurt less the next day.

Warm up to Ski, NOT Ski to Warm up!

We see it all the time out here at the Mountain. People so excited to get to the powder that they go straight from sitting still in their vehicle for hours to barreling down the slopes. And all too often that means sore muscles, aches, pains, and even injuries.

A warm muscle is actually stronger and more elastic than a cold one. It’s better able to absorb shocks too, especially important to those knees and neck. An increase of two degrees can increase muscle elasticity by up to 20 percent.

Here are a few simple movements to get you started.

1. Arm Swings: Stand with feet shoulder width apart, knees gently bent. Stretch arms straight out to the side at shoulder level. Slowly bring them back, pushing shoulder blades together. Return to rest, then across the torso, and then back to rest. Repeat ten times.
2. Arm circles: Place your hands on your shoulder and slowly make small circles with your elbows. Do ten forward, then reverse the motion and do ten backward. After this, extend arms out to their length and windmill them from the shoulder, ten forward, then ten back.
3. Leg Swings, Front-to-Back: Stand on your right leg with your right hand against a wall or on your ski pole for balance. Swing left leg as far forward as is comfortable, then as far backward. Repeat ten times then switch legs.
4. Leg Swings, Side-to-Side: Stand on your right leg with both hands against a wall or on your ski pole for balance. Swing left leg out to the left and then across the body to the right. Repeat ten times then switch legs.
5. Shoulder Shrugs: Stand with arms straight down, hands shoulder width apart. Lift shoulders — without bending elbows — as high as you can. Hold for a beat, and then lower back to rest. Repeat 10 times.
6. Torso Twists: Rest a ski pole across your shoulders and hold with both hands at shoulder width. Turning slowly at the waist, twist your body to the left until you feel the stretch. Come back to rest, then rotate to the right. Do ten on each side.

Check out our Snow Poll

Always Use Proper Devices To Help Control Runaway Equipment

A skier/rider must use a braking or retention system at all times. Ski brakes are recommended as the best and safest method of ski retention. Skis with broken or missing ski brakes are not allowed on a hill and must be replaced with a pair with functioning brakes. It is also mandatory that snowboards have a brake or retention device. Runaway skis or snowboards without proper braking systems can cause injury, even death.

Know the Code. Be safety conscious. It’s your responsibility.

Snow Making 101

Tony Abbott, Marble Mountain’s outside operations manager, takes us for a ride in the groomer and explains what’s happening with snowmaking.