Winter is coming - are you fit for it?

The days are getting shorter, the nights growing long - but for those who love the active Sisters Country lifestyle, this is no time for hibernation.

In fact, winter can be an exciting season, offering opportunities to hit the slopes on skis or snowboard or to get out into the woods for some cross-country skiing or snowshoeing. Some time spent getting in condition for winter sports is a good investment toward better performance and the prevention of injuries.

Winter sports require particular attention to balance and joint stability. They also task muscular endurance and core strength. Your overall level of fitness matters, too.

"If you've ever tried to work yourself out of a foot of powder, that's pretty rigorous work," says Garret Caster, a trainer at Sisters Athletic Club (SAC).

Caster is putting together a series of ski conditioning classes at SAC on Tuesdays to help folks get in shape for their winter sports.

Caster bases his winter sports training regimen on "a combination of agility work, some explosive or anaerobic exercise, resistance training and a lot of balance work."

Exercising on an unstable surface like a bosu ball helps dial the body in on dealing with the demands of hurtling down a slope or shifting your weight while propelling yourself through the forest on a pair of skis.

Winter sports place different demands on the body than other seasons' activities, like, say, riding a bike.

"There's a unique set of movements that are specific to these sports," Caster notes.

The inner leg muscles and the hips are asked to do things they don't ordinarily do, and are thus prone to soreness. Groin pulls are a risk with winter sports, so a good stretching program (often neglected) is an excellent idea.

Now is the time to launch into your winter fitness program. Ski season will be upon us in about a month, and four weeks is a sufficient, if not ideal, window to get the body ready.

Of course, not everyone is a winter sports fanatic. If you want to stay in shape during the winter, it's a great time to hit the gym. It's getting cold and dark outside and that warm, dry environment is attractive. Many folks are less active at this time of year, giving them time to focus on fitness.

"It's a good time to pick up an exercise routine if you don't have one," Caster said. "It's a really good time to sort of migrate in and start paying attention to resistance training, weightlifting."

Plenty of folks just keep plowing ahead in their four-season athletic adventures. Caster says that the Sisters Country is remarkable that way.

"It's got such a high density of ruthless athletes," he said. "You'll see people chaining up their shoes to go running in the snow!"

Folks in Sisters Country love their bikes - and aren't willing to give them up just because of a little sleet and snow. Casey Meudt of Blazin Saddles is encouraging people to stay on their bike year-round, through a I Ride 365 Challenge program at the shop. He's offering prizes for folks who keep riding and commuting by bicycle through the winter months. (Riders can even get studded tires, so traction on the ice won't be such a major issue.)

Runners and cyclists alike should have lights and reflective gear and clothing markers so they stay visible in low-light conditions where drivers are not expecting to see them.

If you're going to exercise outdoors, it's important to wear the right clothing. Cotton is out - it becomes sodden with your sweat and moisture from rain and snow, and that's a condition that can cause your body temperature to plunge dangerously.

Black Crater Clothing Co. in Sisters manufactures every layer of clothing needed to stay warm and dry in snotty conditions - from base layer to outer shell. Synthetic materials are light and aren't bulky, so they won't cramp your movements, but they insulate well and wick moisture away from your skin.

Exercise in winter, whether you're engaged in a classic winter sport, doggedly pursuing your year-round passion or simply trying to stay active, is important for your mental as well as your physical well-being.

Exercise releases endorphins that elevate the mood and help us cope with the gloomy days that sometimes seem like they'll never end.

Bomb the slopes or commute on your bike. Snowshoe the backcountry or work the elliptical machine at the gym. Whatever you do, now's the time to start getting ready. Gear up and get to it.

Author Bio

Jim Cornelius, Editor in Chief

Jim Cornelius is editor in chief of The Nugget and author of “Warriors of the Wildlands: True Tales of the Frontier Partisans.” A history buff, he explores frontier history across three centuries and several continents on his podcast, The Frontier Partisans. For more information visit www.frontierpartisans.com.

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