There’s nothing like the exhilaration of skiing down some of the best runs in the world. Skiing and snowboarding season is upon us, and we are ecstatic to help you get prepared for the best season of your life! We gathered up all the best places to hit the hills, accessible from Vancouver and Port Coquitlam by Car, Shuttle, Public Transit, or if you’re really excited, Helicopter. We list projected start dates (subject to change, check here for updates), approximate costs to spend a day (ranging from $35-$200), how to get there, and what makes that mountain special – as well as a map you can add to your Google Maps for reference.

1. Whistler Blackcomb (Whistler) Nov 22, 2018

2. Cypress Mountain (West Vancouver) Dec 14, 2018

3. Grouse Mountain (North Vancouver) Nov 13, 2018

4. Mt. Seymour (North Vancouver) Dec 1, 2018

Scroll down for more info on how to structure a training program, and how to prepare to have the best season yet (free of injury and performing your best)!

HOW TO PREPARE FOR THE SEASON

Pre-season training is an important component of having a happy, healthy, injury-free ski season throughout the winter. For a more individualized, comprehensive, guided training program, book an appointment with a Physiotherapist or Kinesiologist today.

A comprehensive training program will start at least 6-8 weeks before activity, and will be tailored to your specific needs and goals, helping conditioning your whole body to the movements and intensity of the sport.

A personalized physiotherapy program may look like this:

1. Performance level assessment
Assessment of goals and skill level (ie. not being inhibited by back pain, doing a black diamond run, doing tricks, not cramping or getting sore, etc.)

2. Injury assessment screen
Determining mild/moderate/severe impairments and the cause of dysfunction

3. Functional Movement screen
Can you do the movements of the sport? What range of motion do you have in the hip, knee, ankle joints and other body parts (flexion/extension range, rotation, along each axis of the joint, static/dynamic)? A sample of movements your Physiotherapist or Kinesiologist will assess may include:

• Squat
• Hip Hinge
• Lunges
• Single leg and tandem balance (Eyes open/closed, head turns, etc)

4. Action Plan
The action plan will vary widely by patient and specific case based on age, mobility, any injuries, goals, etc. A physiotherapist or kinesiologist can help tailor a plan that will first address any injuries or chronic issues, and then strengthen the patient in the functional areas required for performance in skiing and snowboarding. It is important to note that all of the following elements work together, and will usually focus on mirroring the movements of the sport. A holistic approach is the most effective when training, and each session during your training period will generally include a balance of each:

1. Cardiovascular endurance
To maintain endurance on the slopes

2. Mobility & Flexibility
Range of motion and joint position sense in the ankle, knee, and hip joints are a focus.

3. Power & Endurance (Strengthening Core & Lower Limb)
Includes the core, glutes, quads, hamstrings, calves, and other muscle groups used in the sport. Focus is on both endurance and power for explosive movements.

4. Agility & Coordination
Balance, reaction time, and speed of motion are also important to fine tune.

Some General Tips:

• Stay Hydrated!

• Eat breakfast, get enough electrolytes, and refrain from consuming alcohol

• Check that your equipment fits (boots, etc) and maintain quality of equipment (wax and sharpen boards/skis, ensure gloves are in tact, pack warm clothing, etc)

• Pack a good kit (healthy snack, water bottle, layers of clothing, extra gloves/socks, first aid kit, trauma blankets, a charged phone with emergency numbers, etc)

• Have fun!

Have fun and enjoy another amazing season of racing down the beautiful mountains BC has to offer!

For more resources, check out our other blog posts on ski season:

3 Core Strength Exercises for Ski & Snowboard Season

Prepare Yourself for the Slopes

Cool down exercises for Skiing & Snowboarding

Warm up exercises for Skiing & Snowboarding

When You’re Waiting on the Slopes

Disclaimer:
The content is meant solely for informational purposes only. If you have any additional questions or concerns, please consult with your health care provider, or book an appointment with one of our physiotherapists.

Community of Westcoast SCI