Pre-Season Prep

The old adage that skiers are built in the off-season becomes increasingly evident every autumn, whether you’re a high-school athlete or an aging ski bum. Here’s the Bridger Ski Foundation’s (BSF) quick guide to making the most of fall—for yourself and your kids. 

Bodywork
Every hike, bike, and run builds the base you’ll need for long ski days and injury prevention. For kids, conditioning can be family time, says BSF’s youth Club Team Program Director Kamie Cochran. “Jump over logs and weave through trees; create your own race course in the environment around you. Make conditioning fun and creative. Do an outside treasure hunt, identify native plants and trees, then stop to do squats or box jumps to get kiddos excited about learning and playing at the same time.” As kids get older, BSF starts offering formal “fall dryland” training options, which include everything from games in the park and bodyweight exercises to lifting in the gym.

For adults out there, BSF’s Nordic Adult Program Coordinator Heidi Makoutz notes that, while all those summer miles are great, “Fall is a time when adults realize they should get back to business with ski-specific movements.” Hike with poles, work on core strength, and add in some kind of hill workout. 

“Ideally, join our fall training group,” says Heidi. The goal is to activate ski-specific muscle memory and build strength and capacity for ski workouts. Hill work might include 3-5 hill repeats, changing gears from low to high heart rate and sustaining it for 2-7 minutes at a time.

“Adults tend to lose their shoulder mobility and strength,” Heidi says, recommending Pilates, yoga, or ski-oriented classes at a local gym. “Using ski poles on your walks or runs will also help activate those shoulder muscles.”

Hang Time
For those who catch air, trampoline work is the place for both skiers and snowboarders to build air awareness and learn new tricks. (Bonus, BSF’s new headquarters features two in-ground trampolines, and our kids have been bouncing away, working on backflips and trickier Cork 7s and switch tricks.) Nordic skiers take to roller-skis to mimic those ski-specific movements. Snowboarders and freeskiers often make time for skateboarding. 

Gearing Up
While there’s plenty of fancy and expensive gear, a working pair of sticks is all a Montana skier needs. BSF’s annual Ski Swap has been a staple for nearly 60 years. Consign any equipment you want to sell. And then shop for ski clothes, skis, snowboards, boots, bindings, and more. You’ll find lots of used items, as well as discounted new equipment. This year, the swap is on November 7 & 8, at the Gallatin County Fairgrounds. 

“Our local shops such as Chalet Sports, Round House, PhD Skis, as well as the BSF Ski Swap are great places with educated staff to help get kids their equipment,” says Kamie. “Stick to a budget that works for your family. To get started, you don’t need anything fancy; just basic equipment that fits.” 

Planning Ahead
If you hit snooze until mid-December and then hope to get your kid into a ski program, you may find yourself out of luck. Plan to register for BSF, Bridger Bowl and Crosscut ski programs in the early fall. 

Jack Christianson, BSF’s Nordic Youth Development Director, notes that signing up for a program with a friend means there’s a familiar face on day one. And above all else, lean into the fun of it. “Whether it’s glow-in-the-dark week, pajama week, or our annual Freshie the Fox scavenger hunt, fun is one of the best ways to keep kiddos excited about and invested in outdoor activities,” says Jack. 

And if you’re new to the world of ski programs, the learning curve of lingo and options is normal. Let BSF help you. Says Jack: “When in doubt, always reach out—we’re here to help!” 

You’ll see a lot of absurdly fit skiers on the trails and in the gym this fall. (Reality check: some of them will make the World Cup races and podium at junior nationals.) But you don’t need to match their speed or skill. Part of the reason BSF skiers are thriving is because we make room for all speeds and abilities and we don’t let them lose sight of the joy of skiing and the friends who make fall training days worth it.

Jenny White is the marketing director for the Bridger Ski Foundation, which has been Bozeman’s ski club since 1936.