Not only will it help beat the winter blues away, but it is a ridiculously good workout for your entire body, especially your core and lower body. It’s a sport that requires a ton of balance and overall body strength to stay upright and prevent injury during steep drops and sharp turns.

The skiing itself is a great workout, but it’s only available for a few months of the year and therefore requires some off-season training to stay in shape for most of us. 

Learn what kinds of cardio and strength training will suit you best so that when the time comes to hit the slopes, you’re fully prepared to take on what the mountain throws at you. 

Cardio

Cardiovascular exercise is vital for your health generally – it keeps your heart healthy, lowers risks of almost every type of disease, and keeps your fitness levels reasonably high. 

Skiing requires quite a bit of cardiovascular energy, so you should be performing medium-high intensity cardiovascular activity throughout the off-season to stay in shape. 

Perform one or a combination of these cardio exercises 2-3 times per week to reap the benefits you’ll need come ski season. As your cardio improves and you grow ever nearer to ski season, amp up the cardio sessions to 3-5 times per week.

Running

Running is one of the most intense cardio forms and requires no extra equipment to perform, besides a decent pair of running shoes. 

Your best bet for great results is to stick with interval training, which means cycling between your maximum effort and a more manageable recovery period at approximately a 1:2 ratio. The time can vary, but this means that for every 1 minute of maximum action, you recover for 2 minutes at a pace that is relatively easy to sustain.

Studies on interval training show that it is better at increasing “stroke volume” (blood pumping), increasing the mitochondria levels in muscle, and can have the same results of steady-state cardio in shorter periods. 

You’ll only need to run for 20-30 minutes in each session if you’re using interval training wisely to reap its benefits.

Stair-climbing

The stair-climber is a star when it comes to ski training. Why? It combines lower body strengthening with cardiovascular exercise. If you don’t have access to a stairmaster for skiing training, get outside and find a big set of steps you can use instead.

The stair-climber impact helps keep your bone density at a healthy, high level, and improves the climber’s V02 max, which is the maximum amount of oxygen your body can use during exercise. It is also a good way to strengthen your thigh muscles which are key to long days on the slopes.  These will all go along way when it comes time to dust off your skis.

Elliptical Training

We’ve already discussed how to do some interval training, but that doesn’t mean you should ignore steady-state cardio altogether. It’s still an essential part of training, specifically for recovery.

You don’t want to go hard all of the time and risk over-training and injury. On a day when you want to get in some cardio and get your blood pumping, but your body is sore and tired, do some steady-state exercise on the elliptical for 30-60 minutes. 

This low-impact exercise will aid recovery, keep you moving, and get the blood flowing until you’re ready to push hard on your next workout.

Weight Training

Now that you have a cardio plan let’s talk about weight training.

Skiing requires a lot of balance. The best ways to improve balance are practising and building an overall healthier body composition, focusing on the core. 

For this, you will want to get into resistance training. Instead of traditional weight-lifting using dumbbells and barbells, use resistance bands (like these https://victoremgear.com/products/booty-bands). 

Resistance bands are not only a smaller, more inexpensive option, but they build core strength no matter what exercise you do. Unlike weights, the band creates even tension on your muscles throughout the exercise and works your core to provide stability while you perform the move.

Perform a combination of these resistance band exercises 2-3 times a week with at least 48 hours of rest in between. 

Best Upper Body Moves 

• shoulder presses
• bicep curls
• tricep kickbacks
• resisted push-ups
• assisted pull-ups

Best Core Moves

• planks
• bicycle crunches
• v-sits
• side planks
• oblique crunches

Best Lower-Body Moves

• squats
• one-legged deadlifts
• lunges
• monster walks
• clamshells
• donkey kicks

Final Word

By adding the right combination of full-body strength training using resistance bands and interval/steady-state cardio into your off-season training routine, you will see significant gains by the time ski season rolls around again. 

5 affordable luxury ski deals

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Kayak In Your Backyard – By Andrea Lauren

My kayak glides toward the gray and blue reflection of the white peaks of the towering Alaskan mountains, never cutting through the reflection, but moving through the glassy water as part of the landscape rather than as an intruder. Rising hundreds of feet on the side of Resurrection Bay, I see a hanging glacier nestled in the jagged rock, softened by mounds of snow. To my right, I spot a bald eagle in his nest high up in the tree. Quietly, we paddle along the shoreline to get a closer look, when we find another new friend – a sea otter — floating on her back. We stop paddling for a bit to chat, as our guide shares some hilarious vignettes about tourists trying to “rescue” a bald eagle who was just trying to protect his dinner. Technically, I am a tourist, too. I’m visiting Alaska as a birthday present to myself and romping around the state pretty much solo. But while I am a tourist, I’m also not. We are all inhabitants of this world, although many times getting out in nature, especially when we are so tied to technology, makes you feel like a tourist in your own backyard. Your backyard is a great place to start, though. It’s where I began splashing in the creek, exploring in the fields, and hiking the trails. For this trip, I made Alaska my backyard. I tend to do that – go places and decide they are my new “backyard.” Once you’re comfortable playing in your backyard, you try out new things and new places.

Kayaking is something I started in my “backyard” of graduate school by participating in a whitewater kayaking course. After the culminating run down the whitewater river rapids, I decided that a touring kayak was more my style. Taking a class on how to kayak is a great way to get started because you learn the basics and you get connected with others who are also interested in the activity. However, there are other ways to experience the sport besides taking a class. Several people on my Alaskan kayaking adventures had never kayaked before, but by signing up with an outfitter, like Kayak Adventures Worldwide (that’s the one I used), you get equipment, instruction, navigation, and supervision. If you decide you want to try whitewater kayaking, I strongly encourage you to take a course and/or seek out an experienced whitewater kayaker to help you. Besides attending a course or registering with an outfitter, often local outdoors stores will host an introductory class to kayaking. This is a great opportunity to get your feet wet (sorry, I’m a nerd and that pun had to be interjected somewhere). A lake is also a good place to try out kayaking with a friend.

As you prepare for your kayak experience, your outfitter can be a resource for questions and concerns. What you will pack and wear will often depend on both the weather and water temperature. Whether you are kayaking in Alaska or paddling in the tropics, there are some basics to kayaking. The first thing is this: you WILL get wet. Not that you will tip, because if it’s flatwater, and especially if you are in a double kayak, it is actually highly unlikely, but you will be on the water and water is wet. (If you’re now thinking, “Uh, I already know this.” Then you get it – that’s the point! You already DO know about this! There are just some other details to work out to get you on the water.) There are different types of kayaking, so there are different kinds of equipment as well.

What is Canoeing and Kayaking all about?

You may have seen a bit of sedate canoeing, or even had a go yourself, but there is a wide range of canoeing experiences to be had on a range of types of water.

Canoeing is where you paddle a canoe for the purpose of recreation, sport, or transportation. It usually refers exclusively to using a paddle to propel a canoe with only human muscle power.

There are a few differences between a canoe and a kayak. A canoe is an open topped craft that you paddle from a kneeling position with a single blade paddle. Canoeing is perfect for wilderness travel and river cruising. Kayaks are paddled from a sitting position using a double bladed paddle. Just some of the extensive environments for kayaking include sea, surf and white-water rafting. Kayaks are usually closed-decked boats with a spraydeck, while canoes are usually open boats. There are also open kayaks and closed canoes.

Internationally, the term canoeing is used as a generic term for both forms though the terms “paddle sports” or “canoe/kayak” are also used. In North America, however, ‘canoeing’ usually refers only to canoes, as opposed to both canoes and kayaks. Paddling a kayak is also referred to as kayaking.

In modern canoe sport, both canoes and kayaks may be closed-decked. Other than by the minimum competition specifications (typically length and width (beam) and seating arrangement it is difficult to differentiate most competition canoes from the equivalent competition kayaks. The most common difference is that competition kayaks are always seated, and competition canoes are generally kneeling. Exceptions include Canoe Marathon (in both European and American competitive forms) and sprint (high kneeling position). The most traditional and early canoes did not have seats, the paddlers merely kneeled on the bottom of the boat. Recreational or ‘Canadian’ canoes employ seats and whitewater rodeo and surf variants increasingly employ the use of ‘saddles’ to give greater boat control under extreme conditions.

There are many types of disciplines within kayaking and canoeing. With so many different types of canoes and kayaks available, it is up to you whether you take a gentle paddle down stream or battle it out in the open ocean. Whitewater kayaking is extreme fun, whether on man made whitewater courses or on rivers.

Getting your kayak to the water can be done either using a trailer or a roof rack. If you don’t have the space, perhaps you might like to look at an inflatable kayak or canoe.

What Do I Need?

• Kayak
• Paddle
• Spray skirt: Many warmer climates with recreational kayaks for rent do not require you to wear a spray skirt, which you wear around your waist that seals around the opening of the boat when you are in the water. You may or may not need one, depending on where you are kayaking.
• Footwear: Water socks/shoes, but sneakers can sometimes work, too.
• Depending on the season and temperatures, you may end up wearing neoprene booties and gloves, or a wetsuit.
• Attire: When I kayak by my house in the summer, I wear shorts, a tank top, a hat, and some sun protection. Weather and temperature matter, so make sure you check that out before you hit the water.
• Personal Floatation Device: The one accessory that I always wear is a personal floatation device (PFD) – a life-vest. I tend to be part of the “Just-In-Case Club”, and this is a badge of honor with its members.

All Geared Up – What Next?

The Paddle:

First, take your paddle and put the shaft on your head so that the blades are equidistant from your head. Yes, I’m serious here. Now, you want your arms to make right angles. This is how you can tell where your hands need to be. If you are using an asymmetrical paddle, you want to hold it the correct way. Usually, the writing on the paddle is a dead give-away (as in, can you read the writing? If it’s upside down, so is your paddle). If there is no writing, know that the horizontal side is the bottom, the more curved edge is the top. You want the smooth concave side facing you. Now you know how to hold the paddle, so let’s get you in the boat – but not in the water . . . yet!

The Kayak:

You also want to fit your kayak before you start paddling. In order to fit your kayak, sit on the back lip of the open hole, with one foot on either side of the boat. Lift your feet up, slide them in, and put your bottom on the seat. Each foot should rest on a little pedal. Your heels should be in toward the bottom center of the boat and your toes out with your feet slightly flexed. Your knees will be bent and rest on the sides of the boat; this will help you balance the boat. Your bottom should be all the way back in the seat. If you need to, you can adjust the foot pedals by moving the lever inside the boat. If you have a spray skirt, you should be wearing that before you begin. Like I said, not all places use them and you may not need one. Once you are all set and in your kayak, you will take the skirt and tuck it under the back lip of the opening, moving forward until it’s all tucked under. Make sure the woven handle is NOT tucked under the skirt. You need this accessible just in case you do tip.
Now it’s time to get in the water! There are a couple of options for how to do this. I usually start right at the water’s edge, get in as described above, and scoot to the water, or have a friend push me in.

Time to Move:

Paddle strokes can be broken down into three steps. Think of yourself as propelling yourself forward, rather than pulling water toward you.

1. Put one blade in the water . Your torso will be turned in the direction of the blade that you have in the water.
2. Imagine pushing the boat forward instead of pulling the paddle back. You can do this by extending your opposite arm (paddle is not in the water) across your body. Imagine you are punching the air in front of you at about shoulder-height. The blade in this hand will be in the air. You blade-in-water arm will be bent, hand by your waist, blade in the water.
3. Rotate your torso as you bring your blade out of the water. Paddling is a continuous motion. Now this hand is going to the punching and the other arm is going to catch the water with the other blade. Your torso should now be facing in this direction.

TIP: Make sure you are extending your arms, otherwise you will look like you have dinosaur arms. (Are you pretending to do it now? See? Just like T-Rex!) Try to focus on pushing with your extended arm as you twist, rather than pulling with the arm with the blade in the water. You want your stroke to be smooth, and the grip on the paddle loose. If your knuckles are white, relax a little!

Will I Capsize?

The major concern I hear about kayaking has to do with capsizing, or tipping over. It CAN happen, but if you are on flatwater, it’s infrequent. Still, it’s always good to have a plan and know what to do in case it does. If you capsize, bang on the sides of the kayak three times loudly to signal to others that you have tipped. Then, put both hands on the edges of the opening on either side of you and run them along the oval until they meet at the front, which is where the handle will be of your spray skirt. Then, when you pull the handle, the skirt pops off, and you push with your feet to easily exit the boat and swim to the surface. Like I said earlier, if you are kayaking on flatwater (like a lake) you mostly likely won’t need to do this, but it’s good to know. There are other ways to right your boat back up, which are great to know if you become an avid kayaker and crucial if you decide to attempt whitewater kayaking.

Kayaking can give you chance to explore nature and see it through a different perspective. It is certainly a unique and fun way to experience the outdoors and the water! Now it’s about time for you to strap on your PFD, grab a paddle, and hop in kayak to explore your new backyard.

Find Out More About Canoeing and Kayaking

A good place to start with any sport is to learn the basics first. Hatt Adventures run kayaking and canoeing experiences that are perfect for getting a feel for splashing about in the boats for a few hours, playing some games and learning basic technique. From there you can progress up the on to the BCU (British Canoe Union) certifications. These are designed to improve upon your skills at each stage, awarding you with a recognised certificate at the end of each assessment.

For further information on the sports, check out the BCU website. Here a comprehensive list of clubs and centres can be found as well as further information on the awards and other resources.

If you want to explore harbours, coastlines, cliffs and caves, you can experience the sea from a different perspective by sea kayaking.

The post Canoeing and Kayaking appeared first on Active Outdoors.

Skills – Strength: 5, Balance: 7, Flexibility: 5, Agility:6, Coordination: 6
Time needed: 30mins +, Cost to try: £free if you borrow a mates bmx bike, else £70+

What is BMX all about?

Are all BMX bikes the same?

There are different types of BMX bike. There are dirt BMX bikes which don”t have a front brake. These are used for racing over dirt ramps, often performing cool tricks in the air. Flatland BMX bikes have front and back brakes, and are lightweight. These types of BMX bikes are used for tricks on flat open space.

Race BMX bikes are where BMX bikes originally came from. These are used for racing. Street BMX bikes have pegs on the hubs of the wheels. These have a number of uses. One is to give your mates a lift. The main use though is to perform tricks by grinding along rails and the edges of ramps, balancing on just the pegs. Street BMX bikes are also used for riding in half pipes, and over ramps whcih are frankly near vertical.

What are the basic tricks on a BMX?

The Wheelie

The wheelie is just lifting the front wheel off the ground and riding along. See how far you can go on just your back wheel.

Endo

An endo is the opposite of a wheelie. You do the same, but lifting the back wheel off the ground. Not as easy as it sounds.

Bunny Hops

A bunny hop is where you do a jump off the deck, lifting both wheels off the ground at the same time

Find Out More About BMX Biking Near You

There are now plenty of places to go BMX biking near where you live. Some will be concrete skate parks, some pupose built dirt ramps and courses, or big ramps at skate parks in your local park.

You can get discount BMX gear from online bike shops such as Evans, Wiggle or Chain Reaction Cycles

Books on How to Do BMX Tricks

There are quite a few books out there that give you step by step instructions on how to learn BMX stunts and tricks.
BMX Riding Skills: The Guide to Flatland Tricks is packed with hundreds of illustrations and action photos and written in a laid-back style. The BMX book features:

• 35 of the most popular BMX tricks
• The origins and culture of BMX
• Types of BMX riding
• Competition and events
• Types of BMX bikes, materials and components
• Choosing the right wheels and tires
• The best in protective equipment and clothing
• How to avoid injury when falling

All of the tricks are described in step-by-step photographs and graded by difficulty, progressing from basic to intermediate to advanced.
You can buy BMX Riding Skills: The Guide to Flatland Tricks from Amazon and soon be showing off your skills to your friends.

The post Learning BMX Biking Tricks and Stunts appeared first on Active Outdoors.

Skills – Strength: 4, Balance: 6, Flexibility: 5, Agility: 3, Coordination: 5
Time needed: travelling time + 1 hour, Cost to try: £free

Sometimes starting out in a sport can seem a little daunting; is it for you? What equipment do I need? What you really need is some sound advice. If you’re interested in getting into sailing then here are a few top tips about getting started from what kind of sailing you want to do and where to do it, to how much it costs and what courses are available.

What kind of sailing do you want to do?

Before you get started you’ll need to have a think about what kind of sailing you want to do; dinghy or yacht sailing.

Dinghies are open boats which are suitable for day sailing in a variety of areas both inland and on the open sea. They are fun and exciting whilst bringing you closer to nature.

They provide an exciting and cost effective way of getting afloat to experience the thrills of sailing. You could go cruising somewhere like the Lake District or hire a dinghy off the beach for your summer holiday; participate in high octane and fast performance sail racing or just sail on your own for fun.

The great thing about dinghy sailing is that it provides one of the cheapest ways to get afloat. It is also the quickest and easiest way to learn to sail as dinghies are easy to rig, anyone can handle them and they are very responsive, providing limitless entertainment for everyone. But remember with dinghy sailing you will get wet, especially when you are learning the ropes!

Yacht sailing is extremely diverse and there are opportunities for everyone to participate. The boats are bigger and come equipped with more of your home comforts such as toilets and kitchens and place for you to stay onboard and sleep. It’s a great way to get out on the water in warm climates with the family, explore far flung remote places with friends or you might even try your hand at racing.

Yacht sailing is about adventure, exploration, teamwork and fun. It’s relaxing and an enjoyable way to discover new places.

What Sailing Lessons and Courses are Available?

The RYA (Royal Yachting Association) offers a whole host of courses from complete beginner right through to professional qualifications. Run through the RYA’s network of some 2,500 recognised training centres both in the UK and abroad, you should be able to find a course to suit you.

To get you started many RYA Training Centres, sailing clubs and charter companies throughout the UK and abroad run taster sessions/days providing an ideal opportunity to get out on the water for the first time and help you decide if sailing is for you and if you wish to go ahead and sign up for a course.

If you decide that yachting is for you then the RYA’s Start Sailing and Competent Crew courses are the perfect way to learn the basic principles of sailing whilst meeting like-minded people and exploring new locations.

The Start Sailing course is designed especially for the complete beginner. During this two day course you’ll get a real hands-on experience and start learning how to steer a yacht, sail handling, rope work and be aware of safety on board.

The RYA Competent Crew course is a five day course, usually over three weekend or three days and one weekend, but if you have your Start Sailing certificate it reduces to three days or two weekends. You’ll experience living on board and really get to know the boat. Virtually all the course is hands on. You are the crew – without you the sails won’t go up and the boat won’t be steered.

By the end of the course you should be able to steer, handle sails, keep a lookout, row a dinghy and assist in all the day to day duties on board. You should also have visited some interesting places and had an enjoyable holiday.

If you decide on dinghy sailing is more your style then the RYA’s Youth Sailing Scheme, for under 16’s and National Sailing Scheme for adults offer the Stage one and Level one courses respectively, and are perfect for beginners.

The Youth Sailing Scheme is a series of courses to develop your skills with instructors signing off each skill as it’s complete it and, once completed, the certificates can be of use in other areas of study or activities such as PE at school, or the Duke of Edinburgh Award Scheme.

Stage one is a day two course and provides a basic understanding of how a boat sails, with some experience of steering and handling the boat

The National Sailing scheme is a series of two-day courses for adults wanting to learn in dinghies, small keelboats and multihulls.

It has been designed to help you enjoy whichever aspect of the sport appeals to you. Level one starts by introducing you to sailing with all you need to know to get afloat under supervision. During the course you’ll learn how to sail in all directions and have an awareness of launching and recovery.

Where can I learn?

Whether you decide to take a course as part of your holiday or take a course at your local sailing club, there are plenty of locations to choose from.

Visit the RYA’s ‘Where’s my nearest’ to find a training centre near you – . Here you can also find details of RYA Training Centres overseas if you fancy doing your course in the sunshine!

Is sailing an expensive sport to take up? How much does it cost?

Sailing has always been seen as an expensive sport to get in to, but the reality is that it doesn’t have to be. You can buy a small dinghy to get on the water with for as little as £600 and a wetsuit will cost you from around £70 to buy.

Like any sport it costs a lot to compete at the very top but thousands take to the water each year for less than it costs to play golf or tennis and for a lot less than a gym membership in many parts of the country. As a family you can join a sailing club for as little as £150 a year and have free or very cheap access to their fleet of club boats.

The cost of training courses vary depending on where you live and what course you decide to do. An RYA level one course for sailing starts at about £200 per person. It is always best to go to an RYA recognised centre where a national curriculum is taught. This means that if you move you can still follow the different levels all the way through and the RYA certificate is internationally recognised. RYA recognition also means the centre will run the course to the RYA’s syllabus with safe, well maintained boats and equipment.

Sailing really is for everyone

The beauty of sailing is that is really is for everyone, young or old, able bodied or disabled.

Especially for youngsters is the RYA’s OnBoard programme which provides children with the opportunity to learn to sail as part of the school sports curriculum or through youth groups. Find out more at www.ruob.co.uk

There are also racing programmes for youth and junior sailors and windsurfers wanting to sail competitively both at home and abroad. Many of our current Olympic sailors have come up through these programmes.

Sailing is also one of most accessible sports for disabled people to participate in and is also one of the only sports where people with disabilities can participate on equal terms with able bodied people.

RYA Sailability is the charity of the RYA (Royal Yachting Association) which offers people who think they can’t even get on a boat, let alone sail it, the chance to have a go. There are over 200 sites for disabled sailing throughout the UK encouraging and supporting thousands of people with disabilities to take up sailing, with a proportion, over 40%, having learning disabilities. Find out more about RYA Sailability at www.rya.org.uk/programmes/ryasailability

Where can I find out more information about getting into sailing?

Visit the RYA website www.rya.org.uk. As national governing body for all forms of recreational and competitive boating, it represents dinghy and yacht sailing, as well as motor and sail cruising, RIBs and sports boats, powerboat racing, windsurfing, inland cruising and personal watercraft. The RYA can advise you on how best to get started with any of the above activities as well as answering any questions you have.

If you want to get yourself some gear to go sailing, sailing clothing and gear is available from Amazon.

The post Learning Sailing Skills appeared first on Active Outdoors.

Gliding experience gifts from Red Letter Days

Skills – Strength: 1, Balance: 5, Flexibility: 1, Agility: 1, Coordination: 6
Time needed: travelling time + 1 hour, Cost to try: £60

Gliding is, quite simply, the most fun you will ever have in the air!

A glider is like a small aeroplane, with one important difference – it has no engine. Glider pilots use the sky’s own energy to stay airborne and, by reading the sky and following the weather, pilots are able to achieve feats that non-glider pilots find hard to believe. The world distance record for a glider flight is over 3000km (that’s further than London to Moscow!) and even in this country, where the weather isn’t quite so good, flights of over 1100km have been recorded. Modern gliders fly at speeds of up to 250kmph and can reach heights well in excess of 30,000ft.

(c) www.whiteplanes.com

You are allowed to fly solo at 16 and most clubs will allow you to start training when you are around 14 or 15. Many young pilots do this and go solo on their 16th birthday each year. Once you have gone solo, you can start to really go places – flying cross country, taking part in racing competitions, getting into glider aerobatics, or just pushing yourself to go further, higher or faster than ever before.

The UK has a great record in international competitions and three out of the last four world junior champions have been British. There is a great junior scene (because you can’t go solo until you are 16, you are classed as a junior in gliding terms until you are 25!) with dedicated competitions, events, parties etc.

Glider pilots come from all walks of life and it is one sport where males and females can (and do!) compete on an equal basis. Many people think it has to be an expensive sport – wrong! Club members can take a half hour flight typically for as little as £15-£20 and most clubs offer young members flying at further reduced rates.

There are about 100 gliding clubs spread throughout the UK, including a good number of university clubs. You can find a complete listing along with further details about the sport at www.gliding.co.uk. For now though, here’s a bit more information:

Gliders

Gliders come in many shapes and sizes. They can also be cheap or expensive! Fortunately, you don”t need to buy your own glider – all clubs have two-seaters for instructional purposes, and most also have single-seaters which you move onto once you go solo. You never have to buy your own glider, but if you do, you can keep the cost down by joining a syndicate. Like cars, a glider can cost from a couple of thousand pounds through to a lot!

Launching

In order to launch, you need a little assistance. There are a couple of main ways of launching. The aerotow launch is very docile, and involves being pulled up by a light aircraft with a strong rope in between. When the glider gets to the required height, the glider releases the cable, and the glider is free! Winch launching is probably the most common. This involves being attached to a winch with a long reel of wire. When the wire gets pulled in, the glider gets the speed to fly into the air like a kite. When you are almost overhead the winch, again you can release the cable.

Staying Up

Once you are airborne, how do you stay up? Well, this depends on finding air that is rising. There are three forms of this “lift” that help us stay up – thermals, ridge (or hill) lift and wave. If you want to know more about these, have a look at the Soaring section on the BGA web site – www.gliding.co.uk

Going Places

Now you know you can stay up (given the right conditions!), you can use this to go places or go “cross-country”. Normally, this involves using one, or even all three forms of lift to get height, and then using this height to go forward to the next point on our task (or to the next area of lift). A typical task may be a 300 kilometre triangle, with the aim to get back to where you started. It is in this way that you can race – very simply, a task is set and the fastest person round it is the winner!

Aerobatics

We’ve all seen powered aircraft do aerobatics, but how does a glider do them? Well, very simply, in very much the same way. Gliders are just as strong and just as manoeuvrable as most powered aircraft, but with one difference – no engine! This means that an aerobatic flight normally involves taking a high aerotow and then using the height energy to perform the moves. To get the speed to perform these aerial feats, rather than using power, you turn your height into speed. Gliders may be slightly limited in what they can perform without an engine, but the gap is small, and they are silent and graceful in the execution.

Just Gliding!

(c) www.whiteplanes.com

Places to go Gliding

The post Gliding Lessons appeared first on Active Outdoors.

Tom started snowboarding when he was 12 years old after previously enjoying the thrill of skiing before that on school trips. He comments: “I got into snowboarding after learning how to ski because at that age it looked really cool. I definitely loved it straight away and tried to do it as much as possible.”

After being introduced to Snowboard Cross at University, he became hooked and eventually decided to go professional and do it full time. Tom started to compete internationally in 2011 and has recently finished second season:

“My snowboarding and my results keep improving. It’s been an awesome lifestyle travelling across Europe to compete at different resorts whilst also snowboarding full time where I live in France. So far, I always walk away from a result thinking ‘that’s good, but I want it better’. I’ve had some pretty cool moments, joining the GB team being right up there.”

Tom has started his own blog to share his snowboarding experiences, which follows his life as he competes around the world. Tom recently went to Hintertux in Austria to complete his Level 2 Snowboarding course with BASI (The British Association of Snowsport Instructors), the UK body responsible for the training and licencing of snowsport instructors. The Association currently has over 6,000 members who are actively involved in delivering instruction to recreational ski and snowboard enthusiasts at snowsport centres and dry ski slopes in the UK as well as at ski resorts in 24 countries worldwide.

“I chose to do a BASI qualification because of its credibility and reputation in the industry. I had looked at other qualifications from other countries and you seem to have to invest a lot of time into going up the ranks before it starts to gain enough weight” comments Tom. Below are his thoughts about the course:

“There was still a week left of the season in Morzine when we had packed the car to leave. It was pretty sad to be going away and missing the closing party. But the snow was getting pretty slushy by then so I was looking forward to going a lot higher up. It was the first time I had driven over to Austria but the journey was simple enough. 450 miles and beaming hot sunshine later, I arrived in Vorderlanersbach, which is about 15 minutes down the road from the Hintertux ski lift. We had an hour to settle in before heading off to a BASI meeting to be told what was happening over the next two weeks. Five hours on snow, two hours in the classroom then an hour of private study a day. I’m used to at least five hours on snow so that was cool, but when I’ve finished, I usually lie around on the sofa drinking water and eating, not in a classroom! Luckily, it was pretty mellow as there were lots of discussions on the hill.

At 8am the first day, we met up with our trainers and everyone in our group. Rob Sanderson was my trainer, who was great. I wasn’t really sure how to approach the whole BASI course. A few people I know really aren’t keen on the programme and had been warning me about things for a couple of months before I went. My coach in particular, who was worried that they might undo all the work we’ve done together. For the first day I pretty much kept my mouth shut and just honed around the resort whilst Rob got to know us all and our level. I felt at the beginning that it was going to be the case that my riding level would be enough to see me through and I just had to be present to pass. However, I quickly realised, that that was not going to be the case.

I had to change my riding style. I’ve spent the last few years riding specifically in one way as I’ve been told by my coaches. Rob managed to explain it well though, saying that there has to be a distinction between competitive riding and riding in a way that beginners can copy. That was an awesome way of putting it. I know a few people have clashed heads in the past thinking that BASI trainers have said that their riding style is inferior, when really they mean it’s not appropriate. That really won me over and I started to really get involved with what Rob was trying to teach us all. It was pretty interesting looking at the biomechanics of riding but also all the loads of different exercises to practice each element of the movement. I’m used to pretty much flying around resort as quickly as I can, but it was pretty fun to slow it all down.

My first lesson was teaching beginners to do the ‘falling leaf’. I was one of the last of the day, which was awesome because it meant I had the chance to watch everyone else’s lessons before it was my turn. The style most people used was all a bit too command orientated for me though, so I decided to mix it up a bit and use my own experiences. I’m used to my coaches setting out the training objectives then sending me off to go find it out for myself as they sit and observe to provide feedback. It’s not the quickest way of learning something, and really frustrating, but it definitely gives you a chance to learn from your mistakes and really understand why something works. It was cool to incorporate into my lessons and it went down well.

By the second week I had passed all of the assessments so far, which made it even more fun because I was able to play with different things. I even got a few laps through the park on the sly when Rob wasn’t looking, which was awesome.

Now I’ve passed, the next step is to use this qualification in the UK scene and start building up some strong competitive snowboard cross riders that do FIS races. I’ll be over in Manchester for the British indoor champs coaching for a couple of evenings to get people prepared. After that, I’ll be putting together a camp in the preseason around October.

If I hadn’t found snowboarding, I definitely would have ended up in a not too exciting desk job. When I was at Uni, I was quite keen on either becoming a solicitor or joining the diplomatic service. I think now though, if I wasn’t snowboarding, I would have to do something within the industry that allowed for travelling! I would like to say a huge thank you to Butta, Forcefield, sno!zone, York Sport and Sheffield Hallam University for all of your support over the years.”

Tom’s next step is to use his BASI snowboarding instructor qualification in the UK scene and start building up some strong competitive snowboard cross riders that do FIS races. Tom will be over in Manchester for the British indoor champs coaching for a couple of evenings to get people prepared. After that, he will be putting together a camp in the preseason around October. Tom wants to start building up some of the university riders as well, seeing as that’s where the whole team has come from.

So, as you can see, if you like your boardsports, you too could take a snowboarding instructors course and learn all the skills to become a BASI qualified snowboarding instructor. With the BASI snowboarding instructor qualification, you can get a job as a snowboarding instructor in Europe. If you are a student and like the snowsports scene, have a look at OffthePiste.com, the UK’s leading student snowsports tour operator.

Find out More About Snowboarding Instructors Courses

To read more about Tom’s experiences, please visit his website: www.tomfarrow.net.

BASI currently has over 6,000 members who are actively involved in delivering instruction to recreational ski and snowboard enthusiasts at snowsport centres and dry ski slopes in the UK as well as at ski resorts in 38 countries worldwide.

For further information about BASI’s wide range of training courses, please visit www.basi.org.uk or call 01479 861 717.

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Whether you are skiing in winter, or visiting the British Ski and Board Show in the last week of October, companies like Snowskool, Peak Leaders and The International Academy could provide you with the information and incentive you need to change that part-time hobby into a full-time career.

Will Southon (26) from Surrey was one such individual who worked as a labourer to fund his European travel to the slopes every winter. With a keen enthusiasm for the great outdoors Will had the idea of becoming an instructor. “I was on a chair lift when I decided to explore the possibilities before enrolling on a course with Snowskool,” explains Will. “The 11-weeks of training was pretty intensive but now that I’m qualified with ISIA (International Ski Instructors Association) it allows me to teach anywhere in the world.

“After completing my training I spent a season in Canada at the Big White Ski Resort,” he continued. “It’s not usual for your accommodation to be included and you typically earn around $10,000 (Canadian Dollars) a season but the social scene and spending my days on the slopes makes it all worth while.”

Snowskool (www.snowskool.co.uk) operates ski and snowboarding courses in Canada, New Zealand and France. “Our 10-week course in Cardrona, New Zealand has proved particularly popular,” said Laura Hopps, Snowskool. “Spending your summer in the southern hemisphere training within an area of outstanding natural beauty must be on everyone’s wish list.” Departing July 2009, the ten-week course at Cardrona costs £7050 including flights and accommodation.

Like-minded snowboarder Hamish Livingstone (19) had dreams of becoming a snow sports instructor. Now a trained and certified Level 2 BASI (British Association of Ski Instructors) Hamish is fully equipped to instruct ski and snowboarding in many parts of the world. “The 10-week course was invaluable,” said Hamish. “As well as ski and snowboard tuition I learnt about first aid, backcountry and avalanche awareness, off-piste technique and how to operate a transceiver in emergency situations.”

Hamish completed his instruction course with Peak Leaders (www.peakleaders.com) in Zermatt, Switzerland. Now in its eighth year Peak Leaders offer courses in Asia, Canada, Europe, India, Japan and The Americas with its first course of the new season commencing on January 3rd 2009 in Banff, Canada. At a cost of £6,850, Peak Leaders offer the 11-week course including flights and accommodation with instruction leading to a Level 2 CSIA/CASI qualification.

Despite his love of powder snow Hamish has temporarily swapped the snowcap peaks of Switzerland for the dry slopes of Sheffield. He said: “Sheffield Ski Village may not be as glamorous as the Alps but it has enabled me to hone my skills and keep me busy until the northern hemisphere winter season starts.”

If you’re considering taking a gap year or a career break in order to train then The International Academy provide several ski and snowboard instructor courses in the northern and southern hemispheres ranging from five to 12 weeks. With their close links with Crystal holidays, The International Academy could give you the opportunity to turn your dreams into reality.

There are plenty of other opportunities to work at resorts as well as instructors. Natives.co.uk is the UK’s leading snowsport recruitment website and is run by ex-season workers who can give you help and advice. The Natives team will be at the show, answering all your questions on which resorts are recruiting, how to apply for jobs, what wages to expect and types of accommodation.

If snowboarding is your thing, then you could always get yourself on a snowboard instructor course.

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Skiing and snowboarding are the two most popular snow sports. Both let you have some serious fun bombing down a mountain, or perhaps cruising at a leisurely rate.

It is very much a personal choice which is best for you, but here are a few things to consider that may help you decide.

Do I look cool?

Snowboarding is associated with the type of cool dudes you see doing a variety of board sports such as skateboarding or surfing. Baggy trousers and boots with the tongues hanging out.

In the last few years, snowboarding is being taken up by all sorts of people – guys and girls, young and old.

Some hardened skiers do look down on snowboarders, as they consider it not as stylish, and that snowboards tend to push the snow down the mountain and leave it all lumpy at the bottom of the piste. Skiers do tend to be able to travel with more finesse than boarders, but that is the nature of the sport. Snowboarding is more about tricks and carving.

Skiing has started to get more media coverage of tricks and stunts. The winter X Games have included ski cross and board cross, which is where several skiers or snowboarders race at the same time on a course of ramps and jumps, making it much more exciting to watch.

Looking cool is not just about the clothing and reputation. It also depends on your skill. There’s no point trying to look cool if you can’t stay upright.

Which do you prefer?

Skills

The basics of snowboarding can be learned in a couple of days. Skiing takes longer as you use different techniques for different terrain and speed.

I ski and snowboard, but one is easier than the other in certain situations that you will encounter on the mountain. Narrow runs can be a bit challenging if you are not that skilled at controlling your board with the nose pointing down the hill. Steep narrow gulleys limit your ability to stop on a snowboard, whereas you can always snowplough on skis.

Chairlifts

Chairlifts are designed for skiers. Basically, you ski to the red stop line and wait for the chairlift to arrive behind you. When the seat arrives and touches the back of your legs you just sit down, pull the safety bar down and off you go. All you need to do is to make sure you don’t smack the person next to you with your ski poles.

At the top, you stand up and push away from the seat. You then ski off. Easy.

Snowboarders have to cope with being sideways. You wait for the chair with your snowboard pointing forward. this means that you have to sit down sideways. Once you are on, you can sit round properly. Your snowboard dangles sideways and annoys the skiers next to you unless you rest it on the foot bar. This is not exactly comfortable for your ankle.

At the top, you reverse the process. The hard bit is standing up and riding off with your board flat (not on an edge). Get it wrong and you are on your face in front of the crowd that usually lurks at the top of the lift sorting themselves out for the run down the mountain.

After a couple of goes, it is fairly easy to do it on skis or snowboard. The fun bit comes from different chairlifts. Each one is different. Some have conveyor belts at the start so they don’t have to slow down the chairs for you to sit down. Some have steep run offs at the top, where everyone has to quickly get their balance and get out of the way

Ski Tows

Once again, ski tows are designed for skiers. You stand and grab the hanging pole or T bar and use it to drag you up the hill (hopefully while you are standing up). When skiing, you have to concentrate on keeping your skis parallel. Not always easy on uneven snow.

Some ski tows are quite fast. The hanging poles are in a hopper and you grab the end one. By doing this, the top then moves and locks onto the rapidly moving cable and you get launched up the mountain at high speed. If you are not ready for this, you fall over, or get your manhood squashed. Watch other people do it first so you know what to expect.

For snowboarders, you have to stand sideways. It is best not to have your back foot in your binding, as if you fall over you are stuffed and in the way of everyone else coming up behind you. You look a right fool crawling away. At least with your back foot free, you can put it on the ground and steady yourself.

To get on you grab the tow pole and stick it between your legs whilst putting your back foot on your snowboard on the uphill side of the back binding (usually where your stomp pad is). It helps if you put your back arm out poining at the back of the snowboard to balance. This adjusts your weight towards the back of the snowboard to compensate for the sudden jolt as the tow pulls you away.

The fun doesn’t stop there. You have to keep your wits about you as some of the snow on the ski tows can be uneven. There may be lumps, bumps and holes or ruts. If the snow is patchy, you can even get stones or rocks sticking through. If you survive all that, then there is the final test of getting off the ski tow. MAke sure you don’t throw the towing pole or T bar away from you, as it can swing up and get tangled in the towing cable. This will stop the ski tow until an engineer comes to free it. This really messes up everyones’ time going up the ski tow.

Coping With the Varied Terrain

There is a varied amount of snowy terrain you will encounter when doing snowsports. Skiers and snowboarders cope with everything, but as a beginner, it helps to know what to expect..

Ice

When the temperature is lower, the piste will freeze overnight. In the morning, the runs can stay frozen for some time depending on the temperature, and whether they are in the sun or shade. I have found that it is easier to stay upright on a snowboard when going down icy runs, especially as they get steeper.

For a skier, You may have to side slip. This is similar to descending on your toe or heel edge on a snowboard. Skiers have two skis to keep parallel and at the right angle. Much easier on a snowboard.

Wide pistes

Wide pistes are great for skiers and snowboarders alike. The beginners dream. You can practice long sweeping turns without the fear of going off an edge or drop.

Flat pistes

Flat pistes and green runs are lovely for beginner skiers. For snowboarders, they can cause a few problems if they are really flat. The first problem is the lack of a slope. Snowboarders need a slope to move, or else they have to take their rear foot out of the binding and scoot. Skiers can just push themselves along with their ski poles, or move their skis in a skating motion.

The second problem flat slopes cause snowboarders is a lack of control. To get any form of speed, you are going to have to point in the direction you are going, with the board flat on the ground. Which is your back edge now? If you get it wrong and you catch an edge, you will suddenly find yourself face planting into the piste. Be prepared for the fall, or work out a technique that helps you to keep moving on an edge instead of the flat of the snowboard.

Narrow sections and gulleys

You are going to come across narrow bits on the mountain. No problem for a skier until they get a bit soft and mushy. Then you have to swoop bout in snowplough making sure you don’t get your skis tangled on big lumps of snow.

For a snowboarder, narrow sections can be a problem for beginners. If the slope is gentle, it is not to much bother. If it is steep, you have to be able to control and steer your board as you will be nose forward which means you will gain speed unless you can turn. Scary at first.

Gulleys and drops add to the fear factor. You don’t want to disappear off the edge. Gulleys are U shaped, which causes problems when you want to turn your board to slow yourself down. A bit of practice where there are no crowds is needed.

Injuries and Protection

As with all snowsports, there is a risk of injury. Skiing and snowboarding seems to have different injury risks. Skiers have two skis to control over all sorts of ground. The biggest risk to skiers is that of twisting a ski the wrong way and breaking a leg. Falling over with your skis going the wrong way is the main cause, and can happen even at slow speeds. The wrong skiing techniques also can lead to knees and ankle injuries. At higher speeds, impact injuries may also happen.

Snowboarders tend to get impact injuries. As your feet are both clamped to the same bit of wood, you don’t get the risk of one leg going in a different direction to the other. Instead, you are more likely to catch an edge and hit the deck fast and hard. Your reaction to this leads to what injuries you get, if any. The instinct is to put your hands out to stop the fall, which leads to breaking your wrists. Always wear wrist guards to reduce the chance of this happening. It doesn’t stop it, as a friend of mine broke her wrist guards in a fall and sprained her wrists. At least she didn’t break her wrists!

Also, you will often end up with your knees or backside hitting the floor. Wear knees pads. I also wear padded shorts with a coccyx protector to protect the base of my spine.

You can get spine protectors as well.

Helmets are a good investment. You only have one head. Look after it.

Winter Sports Insurance

Make sure you are insured! It can cost huge amounts (£20000) to get you off a mountain. Then there is the ambulance, hospital treatment, the plane home taking up three seats for your broken leg, and outpatient treatment. And if you drove there, how are you going to get your car back? So, make sure that you have adequate winter sports cover.

What do you prefer? To ski or snowboard?

So what have you decided? Talking to other snowsports enthusiasts, those who ski and then try snowboarding rarely go back to skiing. I haven’t yet found anyone who has started off snowboarding and then switched to skiing. As for me, I haven’t clocked up enough mountain time yet to decide. I prefer skiing when with other skiers, as I can keep up with them whereas I can’t on a snowboard yet. But I prefer the feeling of carving down a mountain, and casually going past skiers sitting on their backsides on icy slopes.

Made your mind up? Perhaps you want to try both and experience the differences between skiing and snowboarding for yourself.

Once you decide you will want some tips for choosing your first snow sports holiday.

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Slacklining is a dynamic balance sport, which involves walking, balancing, bouncing and even flipping on a stretchy line tensioned between two trees or anchor points. Walking across a slackline is like bouncing across a very thin trampoline.

Skills – Strength: 5, Balance: 10, Flexibility: 6, Agility: 7, Coordination: 10
Time needed: travelling time +12 hours, Cost to try: £free’, ‘

The sport originates from Yosemite Valley, California in the late 1970s, where climbers practiced balancing and surfing on chains around car parks. When the climbers progressed to rigging up climbing webbing and walking across it, the slackline was born.

What sort of skills does it involve and how will these boost fitness levels?

Slacklining is a continuous balance discipline and great for improving core strength, co-ordination, flexibility and focus.

While Slacklining, you use your core muscles to uphold your centre of balance and your arms and legs as a counterbalance. As your muscles are constantly working to keep you on the line, your body is getting a continuous workout.

The stronger you become in your core, the less you need to do with your arms. Although, once you can stay up for a while, just holding your arms up in the air with constant minor adjustments will get your shoulders burning!

Once balancing has been mastered, slackliners can tackle freestyle moves such as jumps and flips. A way of training on a slackline that is very beneficial to general fitness involves stillness, for example holding yoga positions on the line. Suddenly seemingly simple stretches become an intense training exercise in strength and flexibility.

What kind of person does it suit? What qualities does that person need?

We have found slacklining to have a very universal appeal. People of all ages and abilities can enjoy balancing and walking on the lines. You may find it easier to master the line if you have previous experience of other balance sports, such as gymnastics or surfing, but after a bit of practise everyone can learn to walk the line.

On a scale of 1-10, how difficult is it?

When you first step onto a slackline, it can feel as difficult as a seven or eight, which makes it all the more rewarding when you do make it across the line. Once you have conquered this, it’s up to the slackliner how hard you want to push it regarding the tricks you’d like to learn.

What is the best thing about slacklining?

One of the best things about Slacklining is that it is a very social sport. It only takes a couple of minutes to set up and get a session going with friends on the park, at the beach or in your garden.

Be warned, it is also highly addictive. Every time a beginner loses their balance and comes off the line, they get straight back up to see if they can get that little bit further along. This is why we always have very long queues at events as people are desperate to have another go.

It also has very good meditative qualities – once you step onto the line, all other thoughts leave your head – it really is just you and the line.

Where can readers go for more information?

For further information and to join Maverick Slacklining Clubs across the UK, visit www.facebook.com/maverickslacklines.

Public Slackline Centres

• Ashdown Leisure Centre (Poole) Fortnightly sessions from 6pm – 8pm
• Selston Leisure Centre (Nottingham) Thursdays from 8pm – 10pm
• Lammas leisure centre (Nottingham) Thursdays from 6pm-8pm
• Hucknall leisure centre (Nottingham) Thursdays from 6pm-8pm
• For Brighton meet ups go to www.facebook.com/MaverickBrighton
• For London meet ups go to www.facebook.com/MaverickLondon

Videos

• CBBC Friday Download
• Live and Deadly
• Maverick Slacklining on Simon Cowell”s Red or Black
• BBC News Slacklining
• Maverick | Brighton Slackline Club

How much does it cost?

Slacklines cost around £45 for a decent one, but you can get an entry level slackline for around £20 which are available to buy online.
Slacklines available from Amazon.co.uk

The post How Slacklining Boosts Balance, Flexibility and Long Term Health appeared first on Active Outdoors.

Skills – Strength: 10, Balance: 10, Flexibility: 10, Agility: 10, Coordination: 10
Time needed: travelling time + 2 hours, Cost to try: £free

Circus skills are a group of pursuits that have been used as a form of entertainment in circus, sideshow, busking or variety/vaudeville/music hall shows. Most circus skills are still being performed today; additionally, many are practiced by non-performers as a hobby.

If you like the idea of being able to perform one of the many circus skills listed here, there are circus schools and places where you can try them out for yourself.

Alphabetical list of circus skills

• Acrobatics
• Aerial silk
• Aerial straps
• Balancing
• Bullwhip
• Bungee trapeze
• Chair balancing
• Clowning
• Diabolo
• Fire dancing
• Flag spinning
• Flying trapeze
• Freestanding ladder
• Handbalancing
• Hand walking
• Hoop diving
• Hula hoop
• Human cannonball
• Human pyramid
• Juggling
• Jump rope
• Knife throwing
• Lasso
• Magic acts
• Mime
• Plate spinning
• Power tumbling
• Puppetry
• Rola bola (balance board)
• Rolling globe
• Springboard
• Stage combat
• Static trapeze
• Stilt walking
• Teeterboard
• Tightrope walking (or slackwire walking)
• Trampoline
• Trapeze
• Trick riding
• Tumbling
• Unicycle

Flying Trapeze at Santa Monica Pier

Once again, US blogger Monica has helped you out by trying the flying trapeze for herself. Find out what it is like to have a go. From plucking up the courage to take that leap from the high platform to performing aerial somersaults, watch and cheer on the courageous girl as Monica Goes on the Flying Trapeze.

So, go and try out some circus skills. Find a circus school and learn the acrobatics. Or even just go and watch. Look at the Cirque du Soleil site for information on where they are performing.

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