OLD NORDIC SKIERS ARE THE BOMB

George Burns once said, “You can’t help getting older, but you don’t have to get old.” I doubt George ever strapped on skis, but I think he was onto something. Our bodies may age, but our minds—and our love for skiing—can stay forever young.

Sure, aging has its challenges. There’s no ski version of an e-bike to save me, and no magic potion for creaky knees. But while my glory days of speed may be behind me, here are 8 things that help me ski stronger, smarter, and happier in my later years.

Sleep

Jessie Diggins, Minnesota native and world’s top-ranked female Nordic skier, says: “Sleep is where the magic happens.” She’s right. Recovery is key, especially as we age. Prioritize sleep and practice good sleep hygiene by keeping a regular bedtime schedule, sleeping in a cool dark room, doing some stretching and turning off devices 1-2 hours before bedtime. And then, let the magic happen!

Mobility

Gone are the days where I jump out of bed at 5am and run a quick 5k before work. Now I start my day with a 15 minute mobility routine that gets my body ready for the day. Static stretching (holding a stretch) has it’s place, but mobility work is recommended by many trainers. My mobility routine incorporates dynamic stretches and yoga-inspired flows that prep my body and prevent injury. It’s a game-changer, especially for skiers in their 50s, 60s, and 70s.

Strength Training

You’re probably wondering, when will I have time to actually ski with all this mobility work, strength training and sleeping going on? Yes, it takes time-but the benefits of adding strength or resistance work to your routine will improve both your skiing and your quality of life. We’re losing muscle mass, folks! The sooner we start doing resistance training the better, and it’s never too late to start! Free weights, kettle bells and resistance bands are great choices for strength training. Even basic bodyweight exercises like squats, push-ups, and core work make a big difference.

Mindset

There’s no getting around it. Aging brings aches and setbacks. I’ve had my share—knees, shoulders, toes. You know what I’m talking about! Sure it’s frustrating, but don’t let it stop you from finding a way to do what you love. Stay positive, do the rehab, and adapt in creative ways. Your passion is worth it.

Balance

I’m a huge fan of incorporating physical balance practice into my routine, especially because balance declines as we age. After all, nordic skiing is primarily a one legged sport that requires balance on one ski at a time. Here are a few recommendations: 1) Use your “Netflix time” to get off the couch and practice balancing on one leg for a minute or two, 2) Utilize one of the many balance devices on the market: my absolute favorite is the “Slack Block” which nicely mimics standing on a ski.

Technique

Do my VO2 max numbers and results look different than they did 20 years ago? Absolutely! In fact my Birkie times are a full 30-40 minutes slower than when I was in my 40’s. We’ll never get that big engine back, but technique? That’s something we can still improve upon. Know that improving technique will make skiing more enjoyable, less taxing on your body and will give you a competitive advantage if that’s what matters to you!

• Don’t give up on improving your ski technique
• Don’t give in to age as an excuse. Old dogs can learn new tricks!
• Get some technique coaching
• View technique on YouTube
• Practice in front of a mirror without skis on
• Think about your technique every time you ski

Goal Setting

Zig Ziglar said: “If you aim at nothing, you’ll hit it every time.” Setting goals—big or small—creates momentum. Simply registering for the Birkie or the SISU ski races sets in motion a chain reaction of steps that prepare me for those races. All with the click of a register button. The next time you’re looking for motivation to accomplish a big challenge: set a goal, write it down, make a plan, tell others about it, get friends to join you…and you’ll achieve more than you ever thought possible!

Community

Find your tribe. Skiing with friends who share your pace and passion makes every outing more joyful. Their energy is contagious—and so is the laughter.

Final Thought

George Bernard Shaw once said “We don’t stop playing because we are old, we get old because we stop playing.” Ski for the pure joy of it. Whether you’re chasing podiums or peaceful trails, know you’re part of the lucky few still gliding through winter with a smile. Happy Trails!