Ski Fitness

The snow might be taking it's time to arrive, but that leaves us all some extra time to get ready to ski.

Long time friend of Illabunda, member in waiting and legendary super Physio Karyn Whelan has kindly supplied some info on getting fit to ski - Thanks Karyn!

Take a look:

5 TIPS FOR GETTING FIT TO SKI AND BOARD
by Karyn Whelan BAppScCumbMAppScSyd, Physiotherapist

1. Start training 6 – 8 weeks prior to your ski trip.
   



2. Improve your cardiovascular fitness with exercise that is relevant for downhill, cross country, and telemark skiing, and snowboarding such as:
   *cycling
   *stair climbing
   *running
   *step-ups and side-to-side jumps (see the cardiovascular exercises on the attached Australian Physiotherapy Association leaflet)
   *skateboarding or surfing (for snowboarders)
   
   Exercise for at least 40 minutes 3 x week.
   Exercise at lower intensities for longer periods to improve endurance, and for higher intensities for short periods (eg sprints or hills) to improve power.
   



3. Improve the strength and endurance of relevant muscles.
   *see the strengthening exercises on the attached Australian Physiotherapy Association leaflet
   *Wall-sits can be progressed by doing them without using a wall.
   *Perform slow deep lunges with one leg in front of the other. Hold for at least 3 seconds. Swap legs. Repeat until your muscles feel tired. (Telemarkers could add a twist while lunging to mimic the turning action).
   



4. Stretch to improve your flexibility.
   *see the stretching / warm up exercises on the attached Australian Physiotherapy Association leaflet
   



5. Improve your Balance
   *side-to-side jumps (see the cardiovascular exercises on the attached Australian Physiotherapy Association leaflet)
   *one legged squats
   *skateboarding or surfing (for snowboarders)
   *lunges with a twist to mimic the turning action (for telemarkers)

The Perisher Card

Perisher Blue has just announced a new deal that might be of interest to
Illabunda members and guests.

From Perisher:
The Perisher Card
The Perisher Card offers loyal guests the chance to save on day passes. Designed specifically for those who fall short of spending enough time in the resort to purchase a Season Pass, the Perisher Card can be purchased for $45 from all Perisher Blue ticket outlets. It then entitles frequent skiers and boarders to buy mountain passes for just $85 per day from Friday to Sunday and $79 from Monday to Thursday. Perisher Card holders also receive the benefits of two for one First Tracks access. The Perisher Card can be purchased at any time through the season.

So if you're skiing just two weekends or more over the season, it might be worth your while taking advantage of this offer.

Online Bookings

The Illabunda website has a great new feature that will greatly benefit members and people on the membership waiting list.

ONLINE BOOKINGS!

Simply log on via the Illabunda website and you can:

• Submit booking requests
• Retrieve and modify and resubmit existing booking forms - greatly simplifying multiple bookings for large groups or for families from year to year
• See how much a booking will cost

Check it out!

Perisher Blue Season Pass - Early Bird Discount

If you buy a season pass for Perisher Blue, or are thinking of it, then you might want to do so quickly.

Here are the benefits of getting the early bird pass:

- $100 off the regular retail Season Pass rate for Adults and $55 for Children

- 10% off Food & Beverage items at Perisher Blue outlets except confectionary and alcohol*
*Outlets include: All Blue Cow outlets; Guthega – Burning Log Bistro; Perisher Valley – Snow Gums
Restaurant, Jax Bar & Chargrill, Ski Rock Café and Bazil’s Bar; Bullocks Flat - Kiosk

- 20% off at Perisher Blue retail outlets*. Offer not valid for items already “on sale” and minimum purchase is $50.00
*Outlets include: Perisher Valley – Slopestyle Ski Shop & Addiction Snowboard Shop and Perisher Blue owned retail outlets at Smiggins and Bullocks Flat and Blue Cow.

- Season Passes will be waiting for you when you arrive at Perisher Blue. Avoid the queues at the season pass office and pick up your pre-printed season pass in Perisher Valley.

The only catch is you need to have your application in by the 11/5/07 - so hurry!

This page will give you the details on how to get one.

What is happening with the weather in the Snowy Mountains

With winter approaching, and temperatures getting colder, you might be wondering what the weather is doing down at the snow.

Even when the season has started and your trip to the lodge is coming up - you will want to know if there is any new snow on the horizon.

You can listen to the reports from the resorts, which sometimes can be a bit of a marketing spiel.

Or you can go to this site. It is the Bureau of Meteorology's forecast for the NSW Snow Mountains.