Fit For Snow

10/10/2026

Need more strategies for recovery? Follow along as the season progresses and learn about stretching, cold plunges, collagen and other supplements, and much much more

10/09/2026

Day 2: By now you should be feeling comfortable with the "all out" pacing over one and two minutes so this week we'll make use of that and move up to a three minute interval.
As always warm up to a light sweat, then start with 1 minute moderate, 1 minute fast, 1 minute all out. Take two minutes easy to recover then repeat the sequence using two minute intervals. Take five minutes to recover and finally repeat the sequence using 3 minute intervals.
If you aren't a fan or chocolate milk another very quick recovery snack that will boost your response to this workout are two medium potatoes. Bake a couple of extra spuds when you make dinner the night before. These packets of nutrition travel well, are inexpensive, tasty on their own (especially reds), and will provide 6 g protein, 4 g fibre, and goodly portion of iron, potassium, and B and C vitamins!

10/08/2026

If you're ready to move up here's the first of your next two day sequence. It works best running up a hill, but it can also be done on a bike - outdoors only if you have a safe hill that you can sprint on without concerns for traffic or environmental hazards. Otherwise, stick to an indoor trainer. If you don't mind the gym, a spin bike, elliptical, stairclimber or rowing machine also work.
Warm up to a light sweat then alternate 30 seconds all out with 30 seconds of rest 6 times take 5 minutes of easy work for recovery and repeat twice.
Cool down and have a snack containing about 300 calories of which 2/3 are fast digesting carbs and 1/3 are protein. Keep fat to a minimum so that it is digested quickly. It is true what they say, chocolate milk makes a great post-workout drink!

10/06/2026

Each time we bump up the load we will repeat the workout at least once. If you find a workout easy, by all means add another rep (or two) or repeat the whole workout for a second set. On the other hand if you find the workout very hard, there is no point in increasing the load. Simply drop back to the previous load for another day before moving back up.
Each workout gives your body the template to build the proteins that it needs to generate energy faster and more efficiently, as well as speed up delivery of nutrients and removal and processing of wastes - not to mention strengthening muscles, bones and connective tissues. And then there are the adaptations to the nervous system, which can make us more effective in the pattern and speed of muscle recruitment.
The trick is to generate enough fatigue that we create a template for adaptation, without costing undo fatigue. Once the template is there, a bigger stimulus doesn't necessarily increase the adaptation. If fact it can do the opposite, delaying the building response and even causing problems with the immune and hormonal systems.

10/04/2026

One or two days off now, depending on how much recovery you need. Recovery days can be maximized by making sure to get enough rest, stay hydrated and eat nutritious balance meals - don't know how to do that?
Follow along as we progress through the pre-season training and into the winter. Fit for Snow includes nutritional strategies for m health, performance and managing fatigue - all on a budget with limited time. Here is our favourite quick and easy, high protein, fibre and vitamin packed soup. Along with some kind of grain, the variations are endless and it will fill your belly and tingle your taste buds!

10/01/2026

By now you should be feeling a bit more comfortable with the pacing of the longer intervals. The idea is to hit your maximal aerobic power and then hold it as long as possible. With this in mind, today when you do them spend the first 30 seconds building up your speed to what feels like maximal and then start counting off the seconds.

First set: (30 sec building speed, 1 min holding at max, 30 sec at max-10%), 1 min easy then repeat. After the second time through take 5 min easy
Second set: (30 sec building speed, 2 min holding max, 30 sec at max-10%), 2 min easy and repeat. After the second time through take 5 min easy
Third set: (2 min all out, 2 min easy) repeat.
You're done!

09/30/2026

Back to the short intervals today, remember that the hard intervals should be maximal. Ideally, you'll feel some tingling in your hands and maybe even a bit of nausea from the high levels of lactic acid generated in these sprints!

First set: (20 sec max: 20 sec easy), repeat 4 times and then take 2 min easy
Second set: (30 sec max:30 sec easy), repeat 4 times and then take 5 min easy
Third set: (20 sec max: 10 sec easy) as many times as you can!
Cool down and dream about the unlimited endurance you'll have this season

09/28/2026

Nutrition is a big component of the way your body responds to work. We'll be posting tips on how to feed yourself with healthy, delicious food at a fraction of the cost of restaurant or pre-packaged meals. It takes only a bit of time to move away from processed foods and give yourself the energy and nutrients that you need.

Try a batch of the Fit for Snow breakfast bars. Quick to make, filling and transportable, use them to replace a store bought power bar.

09/26/2026

Need some motivation to keep you training? The new skiing and riding films are dropping. Since this is a science based page....

Summer is winding down, which means ski movie season approaches. Catch the trailer for TGR's latest project, "Actually, It Is Rocket Science," debuting fall 2026.

09/24/2026

Day 2 - remember that the first workout of the two day sequence sets you up so that your response to today's workout gets a boost. This is particularly effective for older athletes as our natural secretion of anabolic hormones drops off.

Today's intervals will be longer. If you haven't done these kinds of maximal efforts before it can be hard to get the pacing right. You want to finish the interval without too much drop off, but you shouldn't have much left in the tank at the end. The first two sets build intensity to give you an idea of what pace to use for your efforts. If you are already familiar with the pacing you can use them as your warm up, or shorten them and go right into your hard effort (once you are warm).

1st set: 1 min on: 30 seconds easy 3 times, building speed through each minute interval; recover with 1 min easy
2nd set: 2 min on: 1 min easy 3 times, building speed through each two minute interval; recover with 1 min easy
3rd set: 2 min hard: 1 min easy; 2 min hard+10%: 2 min easy; 2 min all out, cool down