Repeat after me: Pizza, French fry

By Karyn Repinski
Updated June 06, 2020
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Is this the year you're going to learn how to ski? To be sure it's fun from your first run, you'll want to brush up on some how-to-ski basics before hitting the bunny slope. For tips on how to avoid common newbie mistakes, we turned to Shannon Bahrke, a three-time U.S. Olympian and two-time Olympic freestyle medalist, who—as the ski ambassador to The St. Regis Deer Valley located in Deer Valley, Utah—hits the slopes with guests on the very mountain where she won her Silver medal.

Take her advice on how to ski, and it'll be downhill from here—in the best sense possible. (Also read how one writer learned to ski as an adult, and tips she has for other beginner skiers.)

What to Wear Skiing

Don't: Dress cool

"Beginners always under-dress," says Bahrke. "They think ‘I'll be out in the sun, so I'll be fine'—and then they're freezing and miserable." The cold, hard truth: Novices use much more energy than experienced skiers (all that tumbling down and getting up is work!), so they get sweaty and then catch a chill waiting in lift lines and sitting on the chairlift.

Do: Pile on the layers

Start with a tight base layer top and bottom in merino wool or polyester, which will hold in warmth and wick away moisture. A regular cotton T-shirt is a no-no. "Cotton doesn't wick, isn't warm, and will stay wet forever," says Bahrke. (Try one of these base-layer sets  and other cute and functional ski gear that's cute enough to wear to aprés.)

Over your base top, wear a looser layer-a sweater, a turtleneck, shirt, or vest-that allows air to flow in and out. Consider a zippered garment, which will keep you from sweating too much.

If you don't have an insulated jacket, wear another thin layer under it—if you're too warm you can always take it off. Heed the cotton caution for pants, as well. That means saving your jeans for après-ski and wearing shells (nylon waterproof pants) or—even better—investing in ski pants, which offer padding and insulation to keep you dry, warm, and bruise-free. (Here are some more tips on what to wear skiing and during other winter activities.)

Don't Forget to Hydrate

Don't: Run low on fluids

"Most people who go skiing don't live at that altitude," says Bahrke. But skiing at high elevations, where cold air tends to be very dry and oxygen levels reduced, increases the amount of fluid you lose through breathing. Couple that with the fact that beginner skiers tend to sweat a lot, and it's easy to see why dehydration—which can lead to headaches, dizziness, and fatigue—is so common.

Do: Wet your whistle

"Our trainers always advised us to drink a liter of water every two hours we were outside," says Bahrke. "That's a ton of water, but a good rule of thumb is to have two glasses every time you put something in your mouth." If you're on the slopes for longer than an hour, rehydrating with a sports drink is recommended. Bahrke loves Gatorade G2 Low Calorie Thirst Quencher ($9 for 18, walmart.com), which has the same amount of electrolytes as the original Gatorade, but only 20 calories per eight-ounce serving. (Here's a complete guide to sports drinks so you can pick the best one for you.)

Stretch it Out Before You Hit the Slopes

Don't: Start out stiff

Between getting suited up and waiting for the chairlift, it can be easy to forget that skiing is a workout—and you should prep your body the same way your would for a run or HIIT class. The more flexible you are, the more you'll boost your performance and decrease your risk of injury. (Prepare to be a little sore—and these other things everyone experiences after a ski day.)

Do: Warm up pre-skiing with active stretching

"Don't just bend over and touch your toes," says Bahrke. "You want to move while doing something," says Bahrke, who suggests walking lunges to stretch your hips and hamstrings. If you have time, you can even do a proper workout warm-up. And, prep ahead of time by doing these workout moves that'll help you prevent injury on the slopes.

To Learn How to Ski, Take a Lesson

Don't: Let your significant other teach you how to ski

Unless they're a good teacher and a good skier, you're likely to pick up their bad technique and put stress on your relationship. "I see all these people teaching their S.O., and I'm sure it's broken up a lot of relationships," says Bahrke. (Try these other active winter date ideas instead.)

Do: Learn from an expert

Taking a lesson from a certified ski instructor ensures you'll start off with good skiing form—planting your poles funny and turning too sharp are bad habits that can be difficult to break later on. For as little as $15 for a group lesson, an instructor will work on your deficiencies, build on your strengths, and provide instant feedback.

Some advice Bahrke shares with her students for how to ski:

  • Look 10 to 15 feet ahead of you (and not at the tips of your skis). "You want to look at what's coming, so nothing surprises you," she says. Moving your eyes up will get your stance more forward-your shinbone should be touching the front of your boot. "This puts you in a very balanced position, which allows you to maneuver much better," says Bahrke.
  • Another tip: Bend your knees and put your weight on the balls of your feet. "Most people are too rigid, which is like running with stiff legs," says Bahrke.

Slather on Sunscreen

Don't: Assume you're covered in the cold

The sun is still strong enough all winter to cause burning and skin aging, especially at high altitudes. In fact, the reflection of UV rays off snow can nearly double their strength. "My skin looks much older than I am, which is so frustrating," says Bahkre. "I lived my whole life in the sun and I'm paying the price for it now."

Do: Slather on the SPF

Opt for a sunscreen that offers broad-spectrum protection and an SPF of 30 or higher. Apply it at least 20 minutes before hitting the slopes to all exposed areas and reapply every two hours. Bahkre's faves are Neutrogena Ultra Sheer Dry-Touch Sunblock SPF 55 ($8; target.com) and California Baby Everyday/Year-Round SPF 30+ Sunscreen Lotion ($20; californiababy.com). Another defensive measure: When skiing in particularly skin-hazardous conditions (for instance, when it's very windy), Bahkre wears a buff under her goggles. Try the Buff Lightweight Merino Wool Buff ($29, rei.com). (More here: How to Protect Your Skin from the Sun During the Winter)

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