Anyone who has spent time on the slopes of the Snowy Mountains will agree that "the younger you start the better" certainly applies when it comes to skiing. Tiny daredevils on skis no longer than cricket bats laugh gleefully as they whiz past adult beginners dusting themselves off after yet another fall.
However, there is no need to despair. Skiing is a sport for all ages and as long as you prepare properly and know your limitations... when it comes to exhilarating experiences, a day on the slopes is hard to beat!
This NRMA Easy Guide will help ensure your introduction to the sport is as painless as possible. But be warned - we can't do anything about those cheeky young devils who will mercilessly poke fun at your early attempts to snow plough on the beginners slopes.
The more time you spend on physical preparation before arriving at the snow, the better. Even if you are very fit and regularly play some other sport, you should make sure that you are fit for skiing. To achieve this your program will have to feature three components: cardiovascular, strength and stretching exercises.
Firstly, cardiovascular fitness will allow you to stay on the slopes for longer and recover faster after a demanding day. Recommended activities include cycling, in-line skating, running and swimming. To achieve a good degree of cardiovascular fitness you'll need to do at least three 40-minute sessions of your chosen exercise each week.
Secondly, you'll need to increase your strength and working out in a gym is a great way to do this. Thighs, calves and the gluteal muscles around the hips all receive a heavy workout trudging through and turning on the snow. They also get a good workout every time you have to pick yourself up after falling over!
Wall sits and toe raises can be done at home between sessions at the gym for additional benefits. You should also take every opportunity to walk up steep hills, climb stairs and trudge through the sand if a beach is nearby.
The third component of your exercise program is equally important - stretching will help improve the flexibility of your muscles so they can work more efficiently. Stretching will also reduce the risk of injury to joints and ligaments.
You should stretch slowly and hold each pose for fifteen seconds when you reach the point of discomfort. Never push the stretch beyond discomfort into the pain zone and never bounce.
In addition, don't forget to stretch both before and after every skiing session on the slopes. You should also stretch between runs - hamstrings and calves while waiting for the lift, for example - because you can get cold and stiff very quickly on the snow.
It is essential that you have your skis, boots and stocks fitted by trained staff. It is also essential that the equipment suits your status as a beginner. For example, longer skis go faster so you won't want the longest skis - not just yet, anyway!
Avoid using outdated hand-me-downs because the safety measures built into modern equipment are a great improvement on days gone by.
Snowboarders should also include wristguards as a mandatory part of their outfit, particularly when learning to avoid all too common wrist injuries.
Children need special head protection in the form of a helmet. (This has the added benefit of making it more difficult for them to mock you by pulling faces as they whiz past.)
You should always listen to the weather report before going skiing. If you are not staying right on the snow, this could be vital as roads might be blocked by snow and ice. Alternatively, you may have to put chains on your tyres simply to get to the slopes.
Naturally, blizzards, whiteouts and extremely cold temperatures can jeopardise your safety so listen to radio warnings and look for signs to help avoid danger.
Even sunny weather can cause problems by making the snow very icy. Icy snow is both extra slippery and extra hard when it comes to falls. Pay special attention to reports on snow conditions and be aware that these can change quickly.
Snowboarders, in particular, should be wary of icy conditions - beginners are prone to bruised bums as well as those frequent wrist injuries.
The ski hire shop where you get your equipment should also have a good range of quality ski clothing for sale or hire, to help ensure a comfortable and safe trip to the snow.
And last but not least, make sure you wear good quality sunglasses to avoid snow blindness and suncream to avoid sunburn - even when it's cloudy!
Professional instructors will help you gain control, co-ordination and confidence before you venture off to take on those tiny daredevils! Even if you think you're good at all sports, start with a lesson - it will help you learn safely and quickly so you can get more out of your time on the slopes.
Beginners should start on the green runs and stay away from the black advanced) runs. When the runs become more difficult and turns tiresome, take a break. If fatigue sets in, give it away and rest for tomorrow. Similarly, if snow and weather conditions deteriorate, have a break. Ironically, even if the snow conditions are great for advanced skiers, you might have to retire. Deep powder snow is not for beginners!
Always take care when crossing other ski runs and be aware of your surroundings. Skiing is like driving in that you can be hit from behind or run into someone else who has fallen just in front of you. Give yourself some space and keep your eyes open.
If you do suffer an injury you should get RICED: Rest, Ice, Compression, Elevation, Diagnosis.
See a doctor or physiotherapist familiar with snowsport injuries and for the following 48-hours avoid HARM: Heat, Alcohol, Running, Massage. These can all make your injuries worse.
Physiotherapists can provide good advice whether you are setting out to get fit for the snow or aiming to recover quickly from an injury. Many centres also stage Get Fit to Ski classes. For more information call the Australian Physiotherapists Association on (02) 8748 1555. Jindabyne-based physiotherapist, Pam Climpson, has specialised in the prevention and treatment of snowsport injuries. She can be contacted at Shop 2, Razorback Plaza on (02) 6456 2822. During the ski season she also works at the Perisher Valley Medical Centre.
4WD
