Physical recovery after heli skiing

Muscle recovery after heliskiing

Heli skiing is exhilarating but also requires a degree of physical fitness. What can you do if you haven’t had time to follow a ski fitness programme and you find yourself with sore legs? Here are the team at Bighorn’s five simple steps to aid recovery and reduce muscle stiffness

1) Eat some carbohydrate

Altitude leads to an increased carbohydrate requirement as you have a higher resting metabolic rate. Skiing also uses carbohydrate for fuel in both blood sugar and glycogen in your muscles. After an epic day’s heliskiing snack on ‘good’ carbohydrate like bananas, dried fruit and potatoes. The chef at Bighorn can prepare delicious banana bran muffins, honey nut granola bars and potato blinis with smoked salmon and lemon creme fraiche.

2) Hydrate

Drink lots of water to help flush out toxins and reduce muscle soreness

3) Massage and relaxation

Increases the flow of blood to tissues, which can prevent soreness. Enjoy a special apres-ski sports massage in luxurious Bighorn spa or relax in the huge outdoor hot tub.

4) Stretching

Elongating muscle fibres enhances recovery and reduces stiffness. Prolonged stretching helps muscles to have a fuller range of motion thus reducing the chance of strains. We can arrange personal stretching sessions with a qualified physiotherapist.

5) Active recovery

Gentle aerobic exercise increases the flow of oxygenated blood flow to muscles which aids the removal of lactic acid.

Heliski Safety

Helicopter safetyHeliskiing is perceived as a risky activity, although it actually has some safety advantages over resort skiing given that most ski accidents are caused by collisions on crowded pistes. It should be accepted that there are dangers however, but following a few simple precautions can prevent accidents and ensure the safety of your group.

1) Ski with a partner

Keep an eye out for your buddy and make sure you are aware of where they are skiing. If you are following each other, ski near each other’s tracks and call out for each other when skiing trees. Revelstoke is famed for its incredible tree skiing, but be aware of tree wells – deep holes next to the snow shadow of the trunk. If you fall down a tree well you’ll need your partner close by to pull you out.

2) Listen to your guide

It may sound obvious, but make sure your brain is in gear and you are listening to what your guide says. Your safety is their number one priority, so you should always heed their instructions. Often they will tell you to ski to the left or right of their tracks, this will be to avoid a hazard. Always stop above your guide – they may have stopped for good reason; above a crevasse, cornice or to asses snow pack. If they tell you to ski a pitch one at a time, then there is good reason for being cautious.

3) Helicopter safety

You will receive a helicopter safety briefing before your flight, but it pays to fix some key precautions in your mind before you fly:

Approach the helicopter from the pilot’s side and walk rather than ski up to it.

Never walk around the back of the helicopter, the tail blades are dangerous.

Look up and be aware of the rotor blades – drag skis, don’t carry them on your shoulder.

Once in the cabin wear your seat belt and do not distract the pilot or touch any controls.

At the drop-off secure goggles, gloves and backpacks before the heli takes off – if they blow away don’t chase them.

4) Safety equipment

The heliski operators at Bighorn will equip guests with avalanche rescue equipment including a shovel, probe, transceiver and group radio. You’ll receive full training on how to use the equipment, firstly via a safety video screened in the Bighorn cinema room and then by practicing rescue scenarios on the snowy slopes around the lodge.

5) Respect the terrain

Conditions in the mountains change quickly, so ski with respect for Mother Nature. Your guide will give you advice on how and where to ski, but use your common sense – don’t go over an edge if you don’t know what is on the other side, look ahead and plan where you want to ski.

If you ski with respect for the mountains and your guide, heliskiing is perhaps the most rewarding adventure you’ll ever have. Find out more about the ultimate thrill here.

 

 

 

Heliskiing Top 5 FAQ’s

Dream Heliskiing in Revelstoke

 

1) Is heli skiing only for expert skiers?

People go heli skiing to experience pristine powder snow in stunning wilderness locations. It is a back country experience and there are no groomed runs. Whilst a heli skier needs to be proficient in deep snow, the sport is by no means the reserve of the expert skier. The type of terrain skied will typically not be too challenging and at Bighorn we can ensure that your guide caters for your ability and wishes.

 2) Where is the best place to heli ski?

Revelstoke, British Columbia is the birthplace of heli skiing. This is due to the excellent annual snowfall and vast expanse of varied terrain. There are over 1 million acres of heliski terrain accessible from Revelstoke and the presence of a world-class lift-accessed ski hill gives the ultimate in flexibility regarding options for your ski week.

3) What are the costs associated with heli skiing?

When compared to traditional lift accessed skiing, heli skiing is an expensive sport. However, the experience is mind blowing. Skiing untouched powder snow and exhilirating terrain that is inaccessible to any other method of transport more than justifies the cost.

4) What is the best way to try heli skiing?

A good starting point is to book a single day heli ski experience. Revelstoke Mountain Resort run a classic package which is an excellent starting point for the heli ski novice. Ideally, if the day can be booked for the middle of your ski week then it gives you a chance to warm up on the mountain (and also to book another heli ski day later in the week!).

 5) Do I need to be fit to go heli skiing?

While you do not need to be an athlete to heli ski it is a simple fact that the better condition you are in, the more you will enjoy the experience. You can always soak aching muscles in the outdoor hot tub at Bighorn.

 

Improve your heliski performance: gourmet ski cuisine at Bighorn

Gourmet heliski cuisine at Bighorn

Bighorn Executive Chef Peter Hughes not only creates dishes to delight the taste buds but  he also knows that at Bighorn food is fuel for a day heliskiing in Revelstoke’s powder bowls. In the latest installment of Notes from the Chef’s Table, we focus on the humble walnut. After reading in Mens Journal that walnuts pack more than double the amount of anti-oxidants than any other nut, Peter decided to do a little research. The micronutrients in walnuts can help with balance and co-ordination as well as boosting blood flow to help your muscles perform harder, longer and more efficiently. It sounded like the perfect skiers nut!

Always thinking of the Bighorn guest experience, Peter is from this moment forth going to pair an indulgent walnut pesto with his homemade gnocchi. Here’s how…

1 large bunch of basil

250g crushed walnuts (fresher the better)

250g Parmesan

Juice of 1/2 lemon

Zest of 1/2 lemon

250 ml good olive oil (cold pressed)

1 punnet of rocket leaves

Blitz all ingredients together and store in the fridge for up to a month in an airtight container. Delicious as an accompaniment to pasta, gnocchi, stirred into hot steamed broccoli or just as a sandwich spread.

More top tips for foodie skiers will follow next week!

Get fit for your heliski trip in 6 weeks

Bighorn has access to a staggering amount of world-class skiing, over 1 million acres of pristine powder are yours to explore. To maximize enjoyment of your heliski experience, fitness is paramount. It’s not too late to build strength, improve stamina and encourage flexibility for this season. Our Bighorn fitness expert advises that you can make a real difference to your overall fitness in as little as 6 weeks.

Heliskiing is a full body workout and whilst many people focus on leg strength, training your whole body will ensure you are gaining true control of your movement. Angela Parker, owner of Body Inspired Fitness in Los Angeles advises, “properly training your core as well as your arms and back will take your skiing to the next level”.

Incorporating cardio activity such as running, cycling or swimming will also boost your performance, especially as you’ll be exerting yourself at altitude.

Many people forget to stretch after exercise, but this is equally as important as the work out itself. Thorough stretching will increase your flexibility, giving you better mobility in all joints. This in turn will allow you to be stronger over a greater range of movement. You will also be less susceptible to injury.

Try the following training programme 3 times per week to improve your overall ski fitness ready for the holiday of a lifetime:

  • Squat jump 10-12 reps
  • Push up hold and row 30 reps (15 rows on each arm)
  • Lunge jumps 20-24 reps (10-12 on each leg)
  • Russian twists 30 reps (15 on each side)
  • Lateral jumps 20 reps (10 on each leg)
  • Deck jumps onto a fixed platform 10 reps

Then take a 60 second rest and repeat the set as many times as you can in 30 minutes.

Now stretch…

Quads – lie on your stomach and bending you right knee gently pull your foot back to your butt with your right hand, hold or 30 seconds, then repeat on the left side.

Hamstrings – lie on your back with your knees bent raise and feet on the floor. Raise one leg straight up and gently pull towards you. Hold for 30 seconds and then repeat on the other side.

Back – on your hands and knees raise and round your back towards the ceiling and hold for 30 seconds.

Shoulders – standing straight clasp your hands behind your back and lift them away from your body, hold for 30 seconds.