Manage Fatigue & Stay Fresh on a Multi-Day Skiing Adventure

Heli skiing is one of the most exhilarating ways to experience the mountains, but multi-day trips can get taxing on your body. Deep snow and long back-to-back runs can leave you feeling drained by day two or three. This is when the best skiing starts, the guides understand the group dynamic and are able to really optimize the terrain for the group. If you want to maximize your trip and ski strong all week, you need a strategy for managing fatigue. Here’s how:

1. Build a Solid Base Before Your Trip

The best way to fight fatigue is to show up fit. Your training should focus on:

Lower Body Strength - Having a higher  maximum strength in your leg muscles (quads, hamstrings, and glutes) reduces muscle fatigue and reduces injury risk - think if muscle like body armour. Prioritize split squats, deadlifts, and single-leg exercises in a true strength range.

Muscular Endurance - You’re skiing thousands of vertical feet per run. Train for it by integrating some high-rep strength sets and sustained isometric holds (wall sits, split squat holds), and long-duration sled pushes closer to your trip.  

Cardiovascular Capacity - Skiing is a powerful sport and not typically thought of as a cardiovascular activity so cardio training is often overlooked as important for training. That said, including a mix of zone 2 endurance work and high-intensity intervals to build your aerobic and anaerobic systems will improve your body’s ability to recover between muscular endurance efforts. 

Core Stability - A strong core keeps you stable and centred over your sliding apparatus of choice thereby reducing excess fatigue in your legs. Incorporate anti-rotation exercises, loaded carries, and dynamic movements like rotational med ball throws.

2. Nail Your Nutrition & Hydration

What you eat and drink will directly impact how well you recover during the day and overnight. Key strategies:

Carb Up - You’re burning a ton of calories each day. Prioritize quality carbs (rice, potatoes, oats, fruit) at every meal to keep glycogen stores high.

Hydrate Aggressively - In cold environments people are less in tune with hydration. We just don’t get the same cues. Under hydration is a massive detriment to performance so drink water with electrolytes before, during, and after skiing.

Refuel Quickly - As soon as possible  - ideally within an hour of skiing - get in a mix of protein (20-30g) and carbs to kickstart muscle recovery. I’m a huge fan of Stay Above Nutrition’s Restore 9 powder to help me nail that window.  

Don’t Skip Fats - Healthy fats (avocados, nuts, olive oil) support joint health and sustained energy. They’re also a great low volume high calorie way to refuel after draining the tanks all day.  

3. Use Smart Recovery Strategies

Your off-mountain routine matters just as much as your time on the slopes.

Maximize recovery with:

Post-Ski Mobility & Stretching - Focus on the hips, quads, hamstrings, and lower back. Use foam rolling and gentle stretching to maintain mobility. Foam rolling has been shown to reduce the perception of muscle soreness when performing activities in short succession  

Compression & Elevation - If your legs feel heavy, elevate them for 10-15 minutes post-ski and consider compression socks to support the lymphatic system and clear all the by-product’s of hard work from your legs  

Cold & Heat Therapy - A contrast of cold (ice baths, snow dips) and heat (sauna, hot tub) can help reduce muscle soreness. That said, the sauna is a great place to stretch if the cold plunge game isn’t for you!

Quality Sleep - The best recovery tool is sleep. It can be hard to unwind and come down after an epic day skiing hard but try to optimize your sleep by setting a hard stop time for speed, limiting screen time, staying hydrated, and avoiding alcohol close to bedtime.

4. Pace Yourself on the Mountain

It’s tempting to charge full-throttle every run, but strategic pacing can keep you strong for the entire trip:

Warm Up Before the First Drop - A 5 minute dynamic warm-up circuit with bodyweight squats, lunges, hip openers and light plyometrics will help you feel ready for that first lap. 

Ski with Efficiency - Good technique saves energy. Stay stacked over your skis, use smooth transitions, and avoid unnecessary braking in deep snow. 

Listen to Your Body - It’s fun to slash wind lips and pop pillows but it also takes extra energy so pay attention your energy reserves and ski accordingly. If your legs are burning, take a strategic rest at the top of a run. A short break can keep you from fully redlining. Remember to communicate with your guide about how you’re feeling they can break the skiing up in different ways to help ensure a better experience for the group  

5. Prepare for the Weather

Dress Smart - Layer properly to avoid overheating or getting chilled, both of which drain energy. 

Final Thoughts

Heli-skiing is an endurance sport disguised as an adrenaline rush. If you manage fatigue properly, you’ll not only ski stronger you’ll enjoy every run instead of just surviving it. Train smart, recover well, and pace yourself so that when the final day of your trip arrives, you’re still charging instead of bonking.

If you’re keen to discuss training for skiing and how to best train for late season or you’re looking ahead to next year reach out HERE

In-Season Strength Training for Snow Sports: Why It Matters and How to Make It Work

It’s that time of year when mountain guides, skiers, and snowboarders are spending every available moment in the mountains. For those who dedicated time to pre-season training, the rewards are clear—strong, capable legs that feel midseason-ready right from the start. But as ski and snowboard season kicks into high gear, many athletes face a common challenge: maintaining the strength and power they built in the pre-season.

The reality of snow sports is that they demand a significant amount of muscular endurance. Long days on the mountain naturally take a toll, often leading to a decline in strength and power as the season progresses. Unfortunately, once the lifts start spinning or the backcountry season is in full swing, many athletes neglect strength and power training altogether. But maintaining these elements throughout the season isn’t just possible—it’s essential for performance and recovery. By incorporating low-volume, high-intensity workouts twice a week, athletes can keep their strength gains, recover faster, and continue to perform at their peak.

Why Strength Training Matters During the Season

One of the biggest misconceptions is that strength training during ski season will add stress to an already taxed body. However, when done correctly, in-season strength and power training can actually enhance recovery and reduce fatigue. The secret lies in keeping the workouts short, focused, and efficient. High-intensity compound movements stimulate the release of human growth hormone, which aids in recovery and helps the body adapt to the demands of long days on the mountain. Incorporating strength and power training also keeps your nervous system primed and ready. This translates to quicker reactions, more stability, and that snappy feeling in your legs when you’re navigating a challenging descent or a tricky uphill skin track. Without it, athletes risk losing the explosiveness and muscular endurance they worked so hard to build in the preseason.

Breaking Down the Barriers

Despite its benefits, one of the most common refrains from athletes is, “I just don’t have time.” Between long workdays, family obligations, and the sheer exhaustion that comes with spending hours on the hill, finding the energy and motivation to train can feel impossible. But the good news? You don’t need hours in the gym to maintain your pre-season gains. Two short workouts a week, each lasting 20–30 minutes, are enough to make a noticeable difference. Strength training doesn’t have to feel like an overwhelming commitment—just a small, intentional effort to support your body and keep you performing your best.

The Two Workouts Every Snow Athlete Needs

1) Low-Volume Strength Training

Low-volume, high-intensity strength training is a game-changer for snow athletes. By focusing on compound movements—like squats, deadlifts, or pull-ups—you can build strength efficiently and effectively. A simple format to follow is:

Pick 1–2 compound exercises (e.g., a squat variation for the lower body and a pull-up or bench press for the upper body).

Perform 3–5 sets of 3–5 reps at a high effort level, with plenty of rest (2–3 minutes) between sets.

This style of training works best when integrated into your daily routine. During rest periods, multitask by folding laundry, organizing gear, or catching up on emails. This keeps the workout manageable and makes it easier to fit into your schedule.

2) High-Intensity Plyometric Training

Plyometric exercises are all about power and explosiveness, making them ideal for keeping your legs feeling snappy and responsive. Think box jumps, lateral bounds, or depth drops. A typical session might look like this:

Choose 1–2 plyometric exercises that mimic the demands of skiing or snowboarding.

Perform 10–12 sets of 3–5 reps with short rests of 30–60 seconds between sets.

Unlike strength training, plyometric workouts are more focused and don’t lend themselves to multitasking. However, they’re usually even shorter—10–15 minutes is often enough to get the job done. The Payoff when done consistently, these two types of workouts help athletes stay strong, explosive, and resilient throughout the season. Not only do they improve your performance on the hill, but they also enhance recovery, making it easier to bounce back after a long day.

It’s important to note that these workouts are intended for athletes who already have a solid pre-season foundation. If you’re new to strength or plyometric training, ease into these movements and prioritize good form over intensity.

Stay Strong All Season

The winter season is long, and the demands of the mountains are relentless. By dedicating just a small amount of time each week to strength and power training, you’ll set yourself up for success—not just in the early season but all the way through the spring melt. Your legs will feel stronger, your recovery will improve, and you’ll be able to make the most of every powder day. Don’t let your preseason gains go to waste. Keep your training simple, focused, and consistent, and enjoy the rewards all season long.

After a Day on the Mountain: Essential Recovery Tips

Whether you’re breaking trail through fresh powder, charging down icy hardpack at the resort, or lapping untouched lines with your favorite heli-operator—shoutout to Selkirk Tangiers Heli Skiing (STHS)—long days on the mountain are no joke. While they’re thrilling, they can also be grueling on your body. Proper recovery after a big day is the difference between showing up ready to go again and tapping out by day two or three.

Here’s how to stay injury-free, energized, and ready for another day when the snow keeps coming:

1. Fuel Up

Your body burns an incredible amount of energy skiing or snowboarding, especially on back-to-back days. Refueling properly helps your muscles recover and rebuild.

Carbohydrates
These are your primary energy source. After a big day, focus on replenishing glycogen stores with complex carbs like sweet potatoes, rice, or whole grains.

Protein
Essential for tissue repair, aim to consume 20-30g of high-quality protein within an hour of finishing your day. Think lean meats, eggs, or plant-based alternatives.

Timing
A well-balanced meal shortly after skiing, followed by consistent fueling throughout the evening, can set you up for success the next day.

2. Hydrate

Between the cold, dry mountain air and physical exertion, dehydration is common on ski days. It’s easy to underestimate how much fluid you lose, especially when skiing at higher altitudes.

Water
Aim for consistent hydration throughout the day and drink extra post-session.

Electrolytes
Sodium, potassium, and magnesium play a crucial role in muscle function and recovery. Add a carbed-up electrolyte like Tailwind’s Endurance Fuel or Skratch Labs Super High Carb Mix to your water during the day then use a sugar free electrolyte like Skratch Labs Everyday Hydration or LMNT Hydration to top up afterwards.

3. Prioritize Sleep

Recovery happens while you rest, with the majority of physical and neurological repair occurring during deep sleep. Without adequate sleep, your performance—and enjoyment—will decline fast.

Quality Over Quantity
While 7-9 hours is ideal, focus on quality. Keep your sleeping environment cool, dark, and quiet.

Nap If necessary
If you’re exhausted, a 20-30 minute nap post-skiing can recharge you without disrupting your nighttime sleep.

• Aprez Wisely: it’s well known that even a single alcoholic drink within 3 hours of bedtime can negatively impact sleep as can caffeine within 6 hours of bedtime.

4. Stretch & Mobilize

Post-ski stiffness is real. Prioritize mobility work and stretching after long days to improve recovery and prevent injury.

Key Areas
Focus on the areas that take the most beating:

Hips
Loosen tight hip flexors and address hip rotation.

Inner Thighs
Stretch adductors to counteract the demands of skiing.

Upper Back
Improve thoracic mobility to counteract forward posture from skiing and riding.

Consistency Matters
Just 10-15 minutes of stretching or mobility work can make a big difference. For more on the principles of mobility work, check out last month’s STHS Blog.

5. Use Heat & Cold Strategically

Hot and cold therapy can aid recovery, but knowing when to use them is key.

Heat
A sauna session or warm bath can promote blood flow, loosen tight muscles, and help you relax. Follow up with gentle mobility work to maximize benefits.

Cold Plunging
Immersing yourself in cold water (50-59°F) for 5-10 minutes can reduce inflammation, ease muscle soreness, and improve your mental recovery. The key is controlled breathing to relax your nervous system.

6. Light Cardio

Active recovery is an underrated way to promote blood flow and reduce soreness.

Keep Moving
Hop on a stationary bike or go for a light walk to keep your body moving.

Avoid high-intensity cardio
The goal is to flush out soreness, not add more strain.

7. Recovery Modalities

Take advantage of tools and techniques designed to help your body bounce back:

Foam Rolling
Use a foam roller to improve circulation and decrease soreness in target areas. Focus on your quads, calves, and upper back. Spend 1-2 minutes per muscle group for best results.

Massage Guns
Devices like Theraguns can help release tension in sore muscles and improve blood flow. Use light pressure, especially on sore areas, to avoid overloading already stressed tissue.

Normatec Compression Boots
These boots use dynamic compression to improve circulation, flush metabolic waste, and reduce swelling in the legs. They’re a great option after a long day of skiing.

Blood Flow Restriction (BFR) Therapy
By restricting venous return while allowing arterial flow, BFR can enhance recovery by stimulating muscle growth and increasing oxygen delivery to tissues.

Infrared Saunas
These promote deeper heat penetration, which can help with relaxation and recovery without overheating your core.

You Can’t Hack the Basics

While recovery tools and therapies are helpful, they won’t replace the fundamentals of hydration, nutrition, mobility, and sleep. As we always say: you can’t foam roll your way out of an under-hydrated, under-fueled, sleep-deprived state.

Make Recovery Part of Your Routine

With the right approach, you can keep shredding day after day, whether you’re lapping the resort, exploring the backcountry, or hitting the heli lines. Recovery is just as important as training, so treat it like a priority—not an afterthought.

Need help optimizing your recovery? The Ibex Project specializes in performance programming and recovery strategies for mountain athletes.

Get in touch to learn more!