🏔️ Sol Mountain Training

Daily Mobility Routine (15-20 minutes)

Do this routine: After every strength session, after long tours, or as standalone on rest days when feeling tight.

Equipment: Racquet ball, yoga pillow/bolster, yoga strap, yoga block, Theracane

1. Myofascial Release with Racquet Ball (5-7 min)

• Glutes: 60 sec each - sit on ball, roll slowly
• Calves: 45 sec each - standing against wall or seated
• Feet/plantar fascia: 60 sec each
• IT band: Lie on side, ball at hip/thigh - 45 sec each
• Quads: Use yoga block/pillow under body, press into ball

2. Theracane Work (3 min)

• Upper traps/neck: 30 sec each side
• Rhomboids between shoulder blades: 60 sec
• Lower back along spine: 60 sec
• Focus on tender trigger points from pack weight

3. Hip Openers (3-4 min) - STATIC HOLDS

• 90/90 stretch: 60 sec each side (hold position, breathe deeply)
• Pigeon pose: 60 sec each side (use yoga block under hip if needed)
• Deep squat hold: 60 sec (use yoga strap around post if balance is hard)

4. Strap-Assisted Stretches (3-4 min)

• Hamstring stretch: Lying down, loop strap around foot - 60 sec each leg
• Quad stretch: Standing, loop strap around ankle, pull to butt - 45 sec each
• Reclined figure-4 hip stretch: With strap - 45 sec each side

5. Hip Flexor Work (2-3 min) - CRITICAL FOR SKIERS

• Kneeling hip flexor stretch: 60-90 sec each side (block under back knee for comfort)
• Or half-kneeling with yoga bolster under front foot to elevate
• This counteracts the repetitive motion of skinning uphill

6. Ankle Mobility (2 min)

• Ankle circles: 10 each direction per ankle
• Calf stretch against wall: 45 sec each
• Use yoga strap: Looped around ball of foot for deeper stretch - 30 sec each

7. Spinal Mobility (1-2 min)

• Cat-cow: 10 reps
• Thread the needle: 30 sec each side
• Child's pose: Use yoga bolster under chest for passive stretch - 60 sec

Quick 5-Minute Pre-Workout Warmup

• Light cardio (jog/bike) - 2 min
• Leg swings - 30 sec
• Walking lunges - 10 each
• Bodyweight squats - 15 reps
• Hip circles - 10 each direction

Recovery Day Options

Yin Yoga (Excellent choice!)

Yin yoga is perfect for recovery days - passive stretching with 3-5 minute holds that target deep connective tissue.

Best for: Sunday recovery days (45 min), rest days when tight, evening before bed

Key poses for skiers: Dragon pose (hip flexors), pigeon pose, square pose (90/90), butterfly, sleeping swan

When to do it:

• Instead of recovery pace sessions (Weeks 1-6 Sundays)
• Evening after big tour days (20-30 min before bed)
• Any rest day when feeling tight

Post-Workout Recovery Protocols

• 15 min mobility routine after every strength session and long tour (mandatory)
• Racquet ball + Theracane = excellent for trigger point release on sore days
• Consider weekly massage or contrast therapy (hot/cold) during peak weeks
• Extra rest day immediately if you show overtraining signs
• Prioritize sleep over everything - this is when you get stronger
• Anti-inflammatory diet during peak weeks: fish, berries, greens, turmeric