GET STRONG FOR YOUR WINTERSPORT THIS DECEMBER
A ski trip is one of our favourite things about a European winter: the fresh mountain air, the breathtaking scenery, the adrenaline and endorphin hit of a steep or tricky slope and après-ski vibes with good mates. It's just the most fun and makes living in Europe even more magical!
A day on the slopes can be physically demanding though, and often engages muscles and core strength that we haven’t used for most of the Summer. This lack of conditioning can leave you feeling a little sore and stiff after your first day/s on the snow or, worse, lead to injuries. So, after a few requests from and chats with City Alpers (looking at you Roberto Henham), we are launching a 6-week City Alps Ski & Snowboarding fitness program on 7 December, ending 18 January.
If you are new to City Alps, BOOK HERE for the program. Or CITY ALPS members this program is free for you, but you must first sign up with an email confirmation to Georgia ().
We created the program with inspiration from the North Face Mountain Athletics program launched a few years ago and input from Dutch Salomon ambassador, Kim Stuffers. Apart from being an extremely talented and gnarly snowboarder herself, Kim is an exercise physiologist and skiing and snowboarding coach (we will be sure to do a post introducing everyone to Kim in the coming weeks).
The program has been designed to increase your endurance, strength and agility for skiing and snowboarding to enable you to arrive at the slopes feeling strong, agile and able to get in run after run after run. Whether you a verteran or still carving up the blue slopes, the program will decrease your risk of injury, build strength in muscles needed for skiing and snowboarding, and improve your performance.
We have updated the City Alps class schedule to accommodate the program (unfortunately we cannot cater for everyone’s class times). Of course, City Alps classes involved a certain level of general physical preparedness, so if you can't make one of the ski/snowboarding-specific sessions, you can always catch up in another class, just let us know (note the requirement below as far as Salomon prizes are concerned though).
We are super excited and hope to have a nice big Amsterdam crew getting #adventureready for Wintersports with Kim and City Alps.
The program includes the following:
a fitness assessment at the outest (test A) to see where you are at. In the last week of January, we will retake the fitness test to assess progress against test A.
3 sessions / week. The split of classes will be 1x endurance session, 1 x strength/athleticism session and 1x work capacity session. You need to attend at least 70% of the in-studio sessions over the 6-week period to be eligible for the Salomon prizes (more on that below).
there will be a short break over the Christmas period when City Alps is closed – we will provide you with at-home Santa workouts for those days when we are not open
since we already have a large running and cycling training group, we think there is definitely room to build these sessions into your overall training (for your endurance sessions), but we do not want it to come at the cost of your sport-specific training! Please decide for yourself whether the program fits your training plan
Salomon has sponsored Salomon Wintersport prizes at the end of the 6-week period. The winners will be selected based on test scores (mostly), but we will also consider grit and general après-ski good vibes in class
The program is free for all City Alpers - if you have a membership or a package with us already (one class will count for one credit)
New joiners can either sign-up for a City Alps membership/package or pay a once-off fee of EUR 199 for the 6-week program of 3 classes per week
There is limited space, so please sign up as soon as possible to secure your spot
The class schedule will work as follows:
Running intervals every Tuesday, 7:15 to 8:15 pm (for all levels of fitness and speed). Or if you absolutely cannot make this session, you can join one of our interval RIDE classes instead (peak or power training). Have a look online for the schedule.
STRENGTH & ATHLETICISM
Every Wednesday at the City Alps studio from 6:00 to 7:00pm or from 7:15 to 8:15pm.
Every Saturday, 9am to 10:00 am, repeated 10:15 am to 11:15 am
TEST A will be in week 1. This is also the week we will introduce you to all the different movements and class structure. We will do our final testing in the last week.
City Alps studio is closed for a few days over Christmas/New Year. Santa workouts to be sent to you personally.
PRIZE GIVING & APRES-SKI PARTY
Saturday 18 January
Any questions about the above program or your availability? Definitely reach out to us and we can see what we can do to accommodate your request. firstname.lastname@example.org