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