Josh J. Holinaty

Your farmer tan faded weeks ago, about the same time you started talking about winter tires. Winter’s here, and in Calgary it’s crucial to adopt an if-you-can’t-beat-’em-join-’em approach to the colder, snowy days ahead if you want to get even an ounce of enjoyment from the season. Skiing and snowboarding are good ways to do that, but years of competing and instructing have taught me that you can’t just jump in with reckless abandon. Whether you’re a weekend warrior or seasoned ski bum, keep these 10 tips in mind to prep yourself.

GET IN SHAPE

If the only exercise you got this summer was raising a few cold ones, you need to buckle down and get to the gym — now. If you’re living in a fantasy world, believing you can ski or ride yourself into shape, you’re not alone. According to the Canada Safety Council, you’re about twice as likely to suffer a slopeside injury your first few times out as you are once the season progresses. For newbies, the odds are even greater. Bummer dude — you waited patiently for that first snowfall, and now you’re sitting in the lodge because your legs are burning like you just ran a marathon. Getting into a regular general fitness program will make skiing and snowboarding easier and help protect you from injury.

LUNGE YOURSELF SILLY

As much fun as you have on the slopes, at some point in the future you're going to want to walk again. Doing three sets of alternating lunges — two minutes per set, lunging in place — three times a week will help strengthen quads and ward off fizzling muscles.

SKELETON IN THE CLOSET

If the last time you saw your gear was when you were packing your bags to head home from your last trip, now’s the time to blow off the cobwebs, inspect everything closely and treat your equipment to a visit to the tuning shop. Taking the time to check your gear over and even have it serviced by a technician will save you many headaches. Most shops offer specific tune-ups — base grind, wax, de-burr and edge sharpening — designed to get your gear in shape for the upcoming season.

THE SOUND OF MUSIC

Like it or not, you and your friends are going to be mired in ski traffic for hours on end. Do yourself a favour: click over to iTunes and get yourself a fresh rotation of music to mark the start of the season. On second thought, you may want something that curbs your anger at the jerk in the Hummer who can't summon up the three calories of energy to use his solar-flare style blinker when he cuts you off. Maybe the calming wanderings of world beat are a better choice?

STRETCH, AND STOP WHINING.

We all know the leg bone is connected to the knee bone, but the same holds true for all your tendons and ligaments. Getting your hamstring and lower back flexible are key points to avoiding injury, namely when your skis are splitting your legs apart like a wishbone. A simple routine three times a week of five-minute stretches is helpful. For a step up, try a few yoga sessions. The payoff comes in spades for your skiing and snowboarding and you get the added bonus of being surrounded by Lululemon-wrapped derrières.

DISCIPLINE IN THE LODGE

Don't do it! I know that ultra-cheap, prison food-style hamburger at the lodge suddenly has the allure of ambrosia, but paying $12 (plus $5 if you want it on a stale bun) just makes you look like a sucker. Such meals are the bane of the uninitiated. Most places have a microwave they'll begrudgingly let you use to warm up your lunch or, at bare minimum, hot water to make a cup of instant soup.

STRIKING A BALANCE

If you have the advantage of being an off-season rock climber, wakeboarder or circus stuntman, awesome! Developing better balance and fine-tuning smaller muscles will improve performance and help your flow. Try one-legged dips or standing on one leg and keeping your other leg out in front of you for 30 seconds, then behind you for 30 seconds. Balance boards and similar devices are great for centring your kinesthetic senses and will undoubtedly improve your style on the hill.

BRAIN CANDY

Unless you have peaked as an Olympic skier, chances are you can improve your game on the mountain. Mentally give yourself challenges that can enhance your skills: tighter turns, smoother tree runs, faster lines, more air. Be confident. No matter if you’re 15 or 55, a great deal of skills start in your head. If you're 85, just be glad you can still remember your name.

FASTER FEET

Jump rope: it's not just for little girls and boxers anymore! Just one minute of moderately fast jump rope will get your heart rate up and strengthen your legs for the little hops needed to hit your turns with power. Add to your workout by laying the rope on the ground and doing quick two-foot hops side-to-side and back and forth in one-minute increments. You can also try the home version of Dance Dance Revolution for similar results.

ENDURANCE FOR THE LONG HAUL

Finally, what fun is being on the mountain if you are beat before noon? Run, mountain bike, chase the dog when he escapes, whatever — anything that raises your heart rate for 30 to 60 minutes is a fantastic way to make your out-of-town buddies feel even weaker for wanting to curl up and go to sleep after two hours on the slope.

Dean Seguin has been competing, instructing and writing about skiing and snowboarding since neon ruled the first time. He’s injured himself enough times to have learned the importance of training and a strict fitness regime.