Category Archives: Tip of the week

Get ski fit for your ski holiday

Get ski fit for your Alpine Action ski holiday in 4 weeks – Video

Ski for longer and ski better

10 minute ski fit workout for Alpine Action from fitness guru Bay Fitness.

Get ready for skiing and improve your muscular endurance, flexibility, strength and mobility so you can ski for longer and ski better.

Start these exercise 4 weeks before your trip and do each exercise for 1 minute everyday.

If you’re not to fit to start with you can perform each exercise for 20 seconds and build up until you can manage the full minute.

Exercise One – The Running Man
Exercise Two – Curtsey Lunge
Exercise Three – Side Step Squat
Exercise Four – Yoga Long Lunge
Exercise Five – Parallel Ski Jump
Exercise Six – Lunge and High Kick
Exercise Seven – Forward Diametric Jump
Exercise Eight – The Hindu Squat
Exercise Nine – The Dance of Warrior Two
Exercise Ten – Lunge and Rotate
Ski with www.alpineaction.co.uk

Get ski fiit with www.bayfitness.co.uk


Our Guide to the Folyères Run

Our Guide to the Folyères Run

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One of the great joys of skiing is the fantastic scenery of the mountains. However, while every resort in the Alps will offer great panoramic views of the snow-capped peaks, individual runs in places like the Espace Killy can feel slightly featureless. One if the joys of the three valleys, and particularly skiing in La Tania, is that you get reliable snow at lower altitudes below the tree line. One of the best examples of this is the Folyères run in La Tania, which is surely one of the prettiest in the 3 valleys.

Starting from the top of the La Tania bubble lift, you head down to the right past the Dou des lanches lift to the top of this stunning piste. Standing at the top of the rise, the run drops away into the trees with a steep first section. Less confident skiers often head to the right hand side, whereas the slightly steeper gradient on the left is a good challenge for more advanced riders. Evergreen firs on either side line the way.

After that steeper first section the run settles onto an easier gradient and snakes through the trees for a couple of hundred metres before bearing right for another slightly steeper section. The best snow here is often on the right hand side in the channel between the snow cannons and the edge of the piste.

1560476_751334314877155_32223406_nAt this point those who want to can cut across through a gap in the trees to the bottom of the Bouc Blanc lift but for those heading down into the town, keep to the left. You go over another little rise and then drop down again allowing you to pick up some speed once more. On the left hand side there is space between the edge of the piste and the trees that often has some good powder as well as a few small natural jumps that are often popular with boarders.

The run carries on that way right to the top of the nursery slope – take care with your speed here, especially with many children around. This section can get busy at peak times but the snow cannons ensure the run stands up well to use, even on weeks without snow.

You are now entering La Tania itself. You have the option to veer left round the bottom of the Troika drag lift to enjoy a well earned Après-Ski drink at the Ski Lodge or if you’re not done yet, carry on down under the bridge  to return to the foot of the La Tania gondola ready to start all over again!

This Guide was written by our Resort Rep Rob Bartlett.


Tip of the week #4

How to survive a whiteout/bad visibility on the slopes this season!

When visibility is poor on the slopes, it’s not just about the nerves, you just cannot see where you are going, it can be dangerous and frightening.

ALWAYS REMEMBER: That the piste poles on the right hand side of the piste all have orange tips. So stay close and move down from one to the next, keeping to the left of these “orange” poles. If you stay to the left of the right side poles you will ALWAYS be on the piste. How do you think the experienced appear so calm, it’s not easy for anyone in poor visibility.

 

whiteout

 

 

 

 

 

 


Why is breakfast important when skiing?

Why is breakfast important when skiing?

OK we admit it, we put our hands up – We are feeders. We can’t help it though, food is important, it fuels us, it can affect our mood and it also brings enormous pleasure. It is for these three reasons that we make sure we put on a seriously good breakfast. When you head out for a day’s skiing you need to be ready for action, full of energy, in great mood and you also need to feel like you are on holiday.

Before we look into the scientific benefits of having breakfast before heading out to go skiing lets quickly consider one massive benefit that goes unnoticed. Getting ready to skiing, for some reason, is the most demanding part of a ski holiday. Where are your gloves? Have you packed your ski pass? How many layers do you need to wear? So having breakfast ready for you is  helpful, but not quite as helpful as not having to clear it up. Leaving you to worry about what colour lenses to put in your goggles. If you have children you will need little imagination to realise how big a difference only having to eat breakfast makes.

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Benefits of a good breakfast are huge, especially when you are heading out for a long day of extreme sports. Food is fuel, and we need it to function. In the morning your body has slowed itself down because it hasn’t eaten for a while, so tucking into breakfast helps wake you up. It also helps you function and run better for the rest of the day.

The chances are that when you are in the Alps, you will eat a lot of bread, cheese and ham. All these will be available at breakfast time in our chalets, but we also realise that you need a balanced diet. We know that you won’t get all the energy you need from those three food items. That is why in the morning we offer you a selection of cereals, a cooked breakfast, lots of fruit juice and fruit. Not to mention the yogurt and endless tea and coffee.

We also understand that food can affect your mood that is why our breakfasts are full of quality produce, with enough to fill even the largest appetite. One of the worst things is heading to the slopes in a bit of a grump. It spoils your day and the people who have to share a lift with you. So make sure you take full advantage of our selection at breakfast time. It is also proven that missing breakfast makes you grouchy for the rest of the day.

Another way that we can make you happy is by allowing you to be fussy. We believe that breakfast time is a very personal meal. Everyone likes it a different way, especially when it comes to eggs. To make sure you get it how you like we let you tell us how you want them cooked. Boiled, fried, poached scrambled, we can do it however you like.

What we are trying to say is that we are on hand to set you up for the fun day of skiing that you have come on holiday for. A days skiing starts around the table and that helps keep you going until lunch.

 

 

 


How to make your ski holiday even better

How to make your ski holiday even better

For most people the summer is a ski free time.  Unless you head to one of Europe’s glaciers such as the Grand Mott in Tignes or the Glacier Paradise in Zermatt. Some of us may head down under and take on the slopes of New Zealand and Australia. The rest of us may try and head to the nearest snow dome but unless it is next door you are unlikely to go regularly.  As we all know, unless you do something frequently you lose your edge a bit and as we just pointed out, regularly skiing out of season is a bit tough. What we can do is keep fit for skiing, ready for the winter.

The joy of skiing comes from the outdoor environment and the perceived interaction with nature at its most extreme. There are obviously other joys to the sport and the activities that make up your ski holiday, but being outside and being active are the most attractive. So what are the best substitutes for an outdoors summer, getting out in nature as well as keeping fit and strengthening the muscles that you will use when back out skiing on the slopes next winter?

There are two sports that fill all the above requirements; cycling and walking. The great thing about these two activities is that they are good cardiovascular workouts and help to work your core and leg strength. When you go skiing you use these muscles all the time. If you lack these strengths then you will get tired quickly and along with the draining effect that the altitude can have on your body, injuries can easily happen. Whether you do or don’t exercise regularly you should consider adding these two pursuits to your summer schedule.

Cycling is growing in popularity ever since the Wiggins win of the Tour de France and the outstanding achievements of the Great British cycling team
at the London Olympics in the summer of 2012. So why not jump on the band wagon and improve your fitness for next winter. There are so many varieties of cycling so you will probably find one that suits you and like skiing there are also different levels of extremeness. The options for you will depend on where you live but you will probably have the options to take part in Mountain Biking, BMX, Road Riding or if you do fancy the indoors, you could head to the local Velodrome. If you don’t have the time to fit cycling into your busy life then you could try using your bike to commute to work.

So why is cycling such a good exercise companion for skiing? Cycling will use your quad muscles which are key for a long day on the mountain. Cycling, unlike skiing, has a low impact on your knees, by exercising this way your knees will not wear out so fast and you can enjoy many years of skiing.  Cycling can also be tailored to feel like a day’s skiing. When we are on the piste we will use short burst of energy then periods of rest. This can easily be recreated on a bicycle and will be the perfect aerobic workout.

Walking is also a great workout and has many of the benefits that cycling has, when preparing yourself for your favourite winter activity. What we are not talking about is a stroll to the shops or the pub. We are talking about hiking, which by definition means walking a long distance. The UK is full of beautiful places to go walking and a beautiful view is a great reward. A long hike will work your core and leg muscles, you can also take walking poles to help with upper body strength, ski poles work just as well.

The best thing about walking is that it can be relatively inexpensive and can form part of a long weekend or mini break. If you really wanted to you could even head out to the Alps in the summer and try out the thousands of walking routes that are in the ski resorts. One important thing to remember when planning a walk if you want the best exercise, you need to add in some hilly routes. This is great as it will lead you to walking in some of the best places in the UK. Try the following places for some great hikes Dartmoor, Exmoor, Lake District, Peak District, South Downs, South and North Wales, North Yorkshire Moors, Yorkshire Dales, Galloway, Northumberland and the Scottish Highlands.

Whichever way you plan on staying fit make sure you stay safe and always use the correct equipment. If you are planning to start cycling then there are clubs you can join. Make sure you always wear a helmet when out on your bike. Walking can be dangerous too, if you are planning a long walk then make sure you register your route and take enough provisions. Why not set yourself some goals. There are lots of walking events around the country of varying lengths that you could train for such as the Startreck Challenge in Devon. The same goes for cycling, one great event to be part of is the London to Brighton cycle ride that raises money for the British Heart Foundation.

Get fit in the summer and make your ski holiday even better.


Tip of the week #7

Take a gangway with one “adaptor plug” to be able to plug in your all your needs in your bedroom, chargers, phones, iPods, iPads, laptops, hair-dryers, hair straighteners the list is endless!

 

plug


Tip of the week #6

Following the huge amount of snow that has fallen in the ThreeValleys we thought POWDER tips would be appropriate.

~ If you are skiing:
Make sure you make a positive pole plant in powder. It gives you timing and rhythm and is an essential part of off piste skiing.

~If you are snowboarding:
Lean back, keep the front tip out of the snow. That back leg will ache a little if you are doing it properly. Use the balls of your feet more for turning. A lot like surfing!

http://www.youtube.com/watch?v=i-9A0BPhkYs

POW POW POW – enjoy and remember to always be safe!


Tip of the week #5

Safety on the slopes – Essential bits of equipment for the off piste skier or boarder.

Avalanche airbag – all airbags have a handle located on one of the shoulder straps for activating the airbag, if you are even caught in an avalanche you will pull on the handle which causes the airbag to inflate and will keep you from going under.

Transceiver – An avalanche transceiver can be used to receive a signal from a possible avalanche victim, it will allow you to quickly pinpoint their location in the snow and dig them out ASAP.

Avalanche probe – Avalanche probes help you pinpoint the exact location of an avalanche victim and to measure the burial depth.

A shovel. for off piste

We have done a little research, the best combined price we could find was around £900 

It may sound a lot but remember you can’t put a price on a life.


Tip of the week #4

How to survive a whiteout/bad visibility on the slopes this season!

When visibility is poor on the slopes, it’s not just about the nerves, you just cannot see where you are going, it can be dangerous and frightening.

ALWAYS REMEMBER: That the piste poles on the right hand side of the piste all have orange tips. So stay close and move down from one to the next, keeping to the left of these “orange” poles. If you stay to the left of the right side poles you will ALWAYS be on the piste. How do you think the experienced appear so calm, it’s not easy for anyone in poor visibility.

 whiteout


Tip of the week #3

Pre-book your ski hire online for Meribel or La Tania, when staying in one of our chalets and you can get up to 30% discount. Delivery service offered by all the companies we use. Please feel free to ask for more information.

2586347 The Skier


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