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Split Fitness with the Mobility Duo

As most of our readers know, we're always thinking about splitboarding. In the North American summer months, we are thinking about Split Fitness. We love summer and all the fun recreational opportunities, but our minds often drift to winter and how we'll get the most of the splitboard season - remembering that we can usually start touring before the first chairs even turn at the local resort.

For this edition of Split Fitness, we reached out to our friends at Mobility Duo to share how they think about and approach preparing for the splitboard season.

Words: Mark from Mobility Duo

Hi, I’m Mark! Together with my wife Sarah, we are the Mobility Duo. We are both health professionals and run our business out of Bend, Oregon. We do a lot of things, but our main goal is to educate snowboarders about their body so they can keep riding until they’re 70+ years old. It’s important to note in this context, we are both also avid splitboarders! So here we go...

 

It is officially my second favorite time of year. The anticipation of the upcoming splitboarding/snowboarding season ahead dreaming of fresh powder, no crowds, and the perfect lines. Presence and flow is the prize we seek amongst the mountains, pushing our bodies to the very limit. Speaking for myself, I want my body and mind to be at their best so I can continue pursuing this sport I love so dearly.

 

Off-season splitboard training is often challenging to conceptualize when the season is months away. Many of us are ‘knee deep’ in a variety of summer-based activities that distract our minds from the best that is yet to come. In this blog, we dive into a handful of movements and activities you can implement to give you that edge when winter hits. Whether your normal day includes 600' (200m) of climbing just outside your local resort, 3,000' (1,000m) of elevation gain, or 10,000’ (3,000+m), these movements can aid in your progression. Of course, nothing can replicate being on the mountain but we can stress our bodies in ways that allow us to adapt prior.

   Splitboarder: Mike Meru.  P: Dan Ventura.

STRENGTH

Strength comes in all shapes and sizes. I prefer to utilize a single weight/ kettlebell as it requires more of our core and mental coordination. When it comes to splitboard-specific training, we have to recognize that our legs are no longer secured on one plane. If most of our day is ascending on a separated board, we need to make sure the appropriate musculature/soft tissue is ready. In this case, our adductors or pubic muscles are utilized in flexion/extension as you glide across the snow. Secondly, our weight is rarely distributed evenly so we want to make sure that our movements are performed in a non-traditional manner, on a single leg, or weight distributed on one side. Lastly, with days being so long we want to make sure our core is in tip-top shape. It is the connection between our upper and lower extremities, protects our spine, aids in rotation/ flexion/extension, etc. Many ‘compound’ or multi-joint movements will cover the basics but I would only perform bodybuilder-type routines for so long. Those are great for lifting weights in a gym and aesthetically pleasing but may not translate well to the mountains.

 

Here are a few movements I recommend:

Here area a couple of core-specific movements I like: 

   Splitboarder: Antti Autti.  P: Olli Oilinki.

MOBILITY

Mobility has many definitions but ultimately it can be recognized as movement. Mobility for a 90-year-old may look something like getting out of bed. For a splitboarder, mobility has the greatest benefits with undergoing resistance through range. In our case, dropping into a low squat for a more dynamic turn, landing off of a feature, and riding confidently away after making split-second changes and ascending icy/steep terrain. Regardless, mobility is beneficial for all and there are literally thousands of movements. For these examples, I have included mobility movements for our hips, shoulders, ankles, and spine.

 

Here are a few movements I recommend:

   Splitboarders: Ettore Personnattaz and Melissa Brandner  P: Pierre Lucianaz

AEROBIC / ENDURANCE

Arguably the most important aspect of splitboarding, our aerobic capacity is the engine for the mission. Splitboarding requires a delicate balance between aerobic capacity (endurance) and strength. Our time on the ascent/ approach may encompass 90% of the day with the remaining 10% being the transition and snowboarding. I approach my aerobic training from an ultra marathon background. While energy within the body is rarely linear, I tried my best to make it as easy as possible to understand. Physiologically, the body is doing its best to be as efficient as possible based on the energy required, heart rate, current abilities, etc. Remember, I am not a Registered Dietitian or exercise physiologist so please reach out to an expert prior to engaging in aerobic exercise.

 

Step 1: Find your Max Heart rate. There are many formulas out there but this seems to be the most well-rounded. Of course, a field test will be the most accurate but most of us don’t have the time/resources. I'm 36 years old, 5’9” and 165lbs so my Max HR would be 190 BPM. https://www.ntnu.edu/cerg/hrmax/.

 

Step 2: Understanding HR Zones. Zones are an easy way to see how hard your heart is working to pump blood/ oxygen around the body. For a well-trained athlete, they are able to maintain a lower HR during exertion ultimately allowing them to work longer more efficiently.

For most of our training, our goal is to stick with Zone 2 or ‘Conversational Pace’ if you do not have a heart rate monitor. If you want the most physiological benefits over a long period of time, Zone 2 is your goal.

 

Step 3: Finding your Zone 2 HR. So we know that my max HR is 190BPM and my goal is Zone 2 at 60-70% of my max. Multiplying 190 x .6 or .7 = 114 - 133 BPM.

Step 4: Mix up your training. So Zone 2 is our primary goal for many training sessions but what else can we do? I love hill training because it trains our heart to drop back into a ‘normal’ rhythm after pushing it into several zones. I may perform a jog/ sprint for 100m uphill and then drop back into Zone 2 on my way down before repeating. This is a form of High-Intensity Interval Training or HIIT. This will improve over time and can be very beneficial on the mountain when you need it most.

Step 6: Start training! Here are some examples of aerobic training you can perform. It does not always need to be walking/jogging/sprinting. Use a bike, stairs, ski erg, assault bike, rower, etc.

FREQUENCY

The question I routinely get asked is, “how often should I be training in preparation for the season?” This is so challenging to answer because it is very specific to the individual. I always take into account age, training experience, stress, diet, schedule availability, goals, etc. I place a particular heavy importance on schedule and goals. Some key definitions to keep in mind are:

 

Periodization: Variation of the workouts based on period of year. Building up your routine so you are starting the season at your peak.

Specificity of Conditioning: We want to determine the energy systems utilized in splitboarding and maximize/ mix our training.

Progressive Overload: The body adapts to the stresses placed upon it. Overload through training causes tissues to breakdown and build up again. We want to consistently change our training as the body adapts to grow and prevent injury.

 

Based on the many variables listed above that impact a training regimen, I hesitate to get too specific. Below are a few general recommendations to think about. If you prefer a more specific plan you can always email the Mobility Duo to discuss your goals or contact a local trainer or exercise physiologist.

 

Strength Frequency

I recommend sticking to at least 2 days per week of strength training utilizing full body, compound exercises (multi-joint), and HIIT-based.

Aerobic / Endurance Frequency

Due to splitboarding being largely endurance-based, I would follow this protocol of three days per week, 40-60 minute sessions. Try for two that get you comfortably in zone 2 of your max heart rate for a majority of the exercise, and perhaps one that gets you more into zones 2 and 3 for most of the time.

Mobility Frequency

I would recommend utilizing these mobility movements as a dynamic warm-up or post-workout. These can also be completed daily before bed, after waking, or a handful of times per week.

SUMMARY

This should provide a great foundation to get your splitboard training started. Working on your strength, mobility, and aerobic fitness will put you in a better position for both short and long days on the skin track. The best thing you can do is start early and build your fitness as we inch towards winter. And remember, you don’t need to make it complicated. If it means going for a simple walk, that’s progress baby! If getting started is your greatest challenge, I always recommend starting with a basic bodyweight routine. Keep it short and sweet and add a few walks through the week.

 

We are all here for the love of the outdoors, specifically the snowy mountains. I realize as I get older, my responsibilities continue to grow and my free time continues to dwindle. I want to make sure that when I am on the mountain this winter, I can savor every sweet moment without worrying about my body. Invest the time now to prepare and thank yourself this season.

 

Go get 'em,

Mark

spark flames blog

We are a husband and wife duo based out of Bend Oregon. We are health professionals, snowboarders with a combined 30+ years of experience and lovers of all things outdoors. Our goal is to keep you injury free and riding until you are 70+ years old. When we are not snowboarding you can catch us playing soccer, climbing at Smith Rock, summiting a mountain, or trail running.

Learn more about Mark and Sarah at mobilityduo.com/

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