By Tom Poole, DPT
posted
Jan 17, 2013
Perhaps the most important component to any training routine is
the time off. This allows for active rest and, yes, this term is
oxymoronic but vital for understanding. Active rest allows you to
prevent over training, stress injuries or repetitive use injuries
often procured by high repetitions of the same or similar activity.
Not only should athletes cross train but also those who concentrate
on a singular activity such as biking, running, kayaking, hiking
etc. must take time off too, your muscles are working even when you
are not!
The key is a cardiovascular workout while using your
musculoskeletal system in a varied way. With winter digging in its
heels we are sometimes challenged with fluctuating temperatures,
single digit wind chills and a barrage of road/sidewalk conditions.
The good news is we live in Vermont and have a wide array of
outdoor winter activities geared towards the intense athlete or the
weekend warrior.
Vermont offers challenging alpine skiing, winter hiking,
snowshoeing, cross country skiing and a number of indoor fitness
centers. The Appalachian Trail meanders through our state with
numerous trail heads located off major driving routes. Within eye
sight of Killington and Pico Mountain is the Sherburne Pass trail
leading to Picos's 3,957' peak. A quick three-mile ascent via
the Route 4 trail head is great for snowshoeing or early/late
season trail running. Aside from the mountains, Rutland offers
numerous indoor gyms with indoor tennis, weight training equipment
and cardio machines.
Cross country skiing and snowshoeing are also great local
options, The Mountain Top Nordic and Snowshoe Center has 60km of
trails to explore. For backcountry running, Pine Hill Park has 16
miles of trails laced with banked corners, bridges and wooded land.
For the whole family there is ice skating at Castleton State
College Spartan Arena or Giorgetti Arena in Rutland. If you do not
own the equipment, rent it through the facility or a local outdoor
store before buying it.
Work on building your cardiovascular baseline and challenge your
body in new ways this winter. So vary your training and try
something new, then make sure you rest sufficiently to allow your
muscles to recover.
