Wednesday, October 25, 2017 The Nugget Newspaper, Sisters, Oregon
Fit For
Sisters
Andrew Luscutoff
Columnist
Get prepared for
ski season
The mountains are begin-
ning to see snowfall, season
passes are on sale, and ski
shops are getting stocked
with the 2017/2018 latest
and greatest.
Central Oregon is ready
for ski season. Are you?
Skiing requires more than
skill and gear; it requires fit-
ness. The demands of skiing
are harsh: repetitive bounc-
ing on the knees, tests of
your balance, stability, and
resilience to twisting forces.
There’s plenty of opportu-
nity for an injury.
To prepare for ski season,
keep the law of specificity
in mind. The body adapts
to the specific demands
placed upon it. This means
if one wants to ski better,
train the body like it’s ski-
ing. It is common to see
someone who is training to
ski on machines and on the
ground doing core exercises.
However, the body doesn’t
use supportive muscles or
stabilizers on a machine, and
if you are on the ground sit-
ting up on the slopes, you’ve
fallen.
Six-pack abs or not, hav-
ing to curl oneself off the
snow after a fall isn’t part of
a sound ski program.
Stability of the lower
body is a product of balance
and strength. If you can hold
a flexed leg, balance, and
resist the forces of the undu-
lating terrain, you’ll be suc-
cessful. This can be trained
with single-leg squats,
lunges, side-steps, and box
step-ups.
Core strength is impor-
tant for skiing because the
middle of the body is a pil-
lar, which all other strength
is derived from. Without a
strong core, the balance and
strength of the lower body
is compromised. Since ski-
ing is performed upright,
with the feet on the ground,
the core can be trained in
a similar position. Using a
cable machine or bands, you
can do cross-body chops and
lifts where you’re pulling
across the body in a diagonal
fashion either up or down.
Bracing the core and having
the resistance come across
the body is very effective
to learn how to use the core
muscles to produce strength
and stability.
Balance is another key to
success on the slopes. Again,
it’s important to train the
body to the specific demand.
Standing on one foot, turn
the head to the left and right.
This challenges the vestibu-
lar system of the inner ear,
which is effective to skiing
because vision is not fixed.
An advanced balance exer-
cise would be standing on
one foot, and bouncing a
ball off the wall. This reac-
tive exercise benefits the
dynamic nature of skiing.
One does not know where
the next bump will come
from and it’s important to
have fast reaction.
Conditioning is the final
piece. Many people can ski
well, but once the day runs
long, they’re tired — and
this is where injury is most
Snowfl ake
Boutique
Fri., Nov. 3, 1-8 p.m.
Sat., Nov. 4, 9 a.m.-4 p.m.
At Deschutes County
Fairgrounds, Redmond
$3.50 Admission
Net proceeds go to FAN
www.snowfl akeboutique.org
entertainment & EVENTS
WED...OCT. 25
Sisters Saloon Texas Hold
’Em Tournament 7 p.m.
Every Wednesday! For
additional information call
541-549-7427 or go online to
sisterssaloon.net.
Hardtails Bar & Grill
Karaoke Night! 9 p.m. Every
Wednesday, no cover! For
additional information call
541-549-6114 or go online to
hardtailsoregon.com.
THURS...OCT. 26
Sisters Saloon Karaoke
Night! 9 p.m. Every Thursday,
no cover! For additional
information call 541-549-7427
or go to sisterssaloon.net.
FRI..OCT. 27
Downtown Sisters 4th
Friday Art Stroll 4 to 7 p.m.
Many of Sisters galleries
and shops will feature live
entertainment & refreshments!
For additional information go
to sistersartsassociation.org.
Hood Avenue Art
Artists’ Reception for
JoAnn Burgess & Breezy
Anderson 4 to 7 p.m. Plus
live music! For additional
information call 541-719-1800
or go to hoodavenueart.com.
The Belfry Halloween
Extravaganza with
David Jacobs-Strain &
The Crunk Mountain
Boys 8 to 11:45 p.m. Don’t
miss the party! For additional
information call 541-815-9122
or go to belfryevents.com.
Hardtails Bar & Grill
Karaoke Night! 9 p.m.
Every Friday, no cover! For
additional information call
541-549-6114 or go online to
hardtailsoregon.com.
SAT...OCT. 28
Starts Friday
Fri., Oct. 27 – Thurs., Nov. 2
Only the Brave (PG-13)
Fri 4:00, 7:00
Sat-Sun 1:15, 4:00, 7:00
Mon-Thurs 4:00, 7:00
Victoria & Abdul (PG-13)
Fri 4:45, 7:15
Sat-Sun 2:15, 4:45, 7:15
Mon-Tues 4:45, 7:15
Wed 4:45 • Thurs 4:45, 7:15
Marshall (PG-13)
Fri 4:30, 7:15
Sat-Sun 2:00, 4:30, 7:15
Mon-Thurs 4:30, 7:15
Breathe (PG-13)
Fri 7:00
Sat-Sun 3:00, 7:30
Mon-Thurs 7:00
Lucky (N/R)
Annual
common. To overcome this
situation, look to put in
some cardiovascular train-
ing this fall. Running, fast
hiking, and stair climbs are
all adequate; but think about
making it more specific to
skiing. The nature of the
ski runs is a few minutes of
activity followed by resting
while riding the lift. These
intervals can be performed
in training as well. A 3- to
5-minute interval followed
by a few minutes of rest at a
higher intensity will get the
legs in shape for the slopes.
The ski season is too
short to spend half of it get-
ting into shape. As fitness
improves, add complexity
and resistance to the exer-
cises. Always expect some
soreness, but if soreness per-
sists to pain, seek out a pro-
fessional assessment. Often,
undesirable form is the cul-
prit and can be fixed with
corrective exercises. Any of
the physical therapy clinics
or certified personal trainers
can help.
Beyond the DIY
approach, there are oppor-
tunities in Sisters to join a
group of skiers at Sisters
Athletic Club for a condi-
tioning class. The class is
Tuesday and Thursday eve-
nings and will touch on each
of the above aspects. The
class is at 5:30 p.m. and will
last 30-45 minutes. Send
me a message at Andrew@
sistersathleticclub.com to
sign up!
Fri 5:00
Sat-Sun 1:00, 5:30
Mon-Thurs 5:00
EXHIBITION ON SCREEN :
Michelangelo (N/R)
Wed 7:00
Movie times and titles are
bsite
subject to change. Visit we
n.
atio
rm
info
st
late
or call for
WWW.SISTERS
MOVIEHOUSE.COM
541-549-8800
Oct 27 / Fri / 8 PM
HALLOWEEN EXTRAVAGANZA
David Jacobs-
Strain and the
Crunk Mountain Boys
A fi erce slide-guitar player,
and a song poet known for
his virtuosity and spirit of
emotional abandon.
Nov 4 / Sa / 8 PM
Dusu Mali Band
Improvisational African blues
rock & roll, creating unique
live music experiences.
Nov 18 / Sa / 7:47 PM
Poor Man’s
Whiskey BELFR TR Y AV B A IR G T A H N D Z A A Y
Northern Cali EX
music bards bring a
high-energy show & fusion
of bluegrass, Southern rock
and old-school jam. WITH
Mexican Gunfi ght
Powerful Portland foursome!
PUB OPENS 1 HR PRIOR TO SHOWS
BelfryEvents.com
541-815-9122
13
Sisters Saloon Halloween
Costume Party with The
Mostest 9 p.m. to midnight!
$50 gift card prize for four
winners! For info: 541-549-
7427 or sisterssaloon.net.
Hardtails Bar & Grill
7th Annual Halloween
Costume Bash with
The Hwy. 97 Band 9 p.m.
to 1 a.m. No cover for the
best in classic rock. Cash
prizes for best costumes! For
additional information call
541-549-6114 or go online to
hardtailsoregon.com.
Cork Cellars Live Music
with Rhonda Funk 7 to
9 p.m. No cover! For
additional information call
541-549-2675 or go online to
corkcellarswinebistro.com.
Sisters
Si
ster
st
t erss Sa
Salo
Saloon
loon
on Trivia
T ri i vi
via
i a Ni
Night
ght
gh
h t
6:30 to 7:30 p.m. Sign-up is at
6:15 p.m. Free, every Tuesday!
For additional information call
541-549-7427 or go online to
sisterssaloon.net.
WED...NOV. 1
Sisters Saloon Texas Hold
’Em Tournament 7 p.m.
Every Wednesday! For
additional information call
541-549-7427 or go online to
sisterssaloon.net.
Hardtails Bar & Grill
Karaoke Night! 9 p.m. Every
Wednesday, no cover! For
additional information call
541-549-6114 or go online to
hardtailsoregon.com.
THURS...NOV. 2
Sisters Saloon Karaoke
Night! 9 p.m. Every Thursday,
no cover! For additional
information call 541-549-7427
or go to sisterssaloon.net.
FRI..NOV. 3
Hardtails Bar & Grill
Karaoke Night! 9 p.m.
Every Friday, no cover! For
additional information call
541-549-6114 or go online to
hardtailsoregon.com.
SAT...NOV. 4
Cork Cellars Live Music
with Cuppa Joe 7 to 9 p.m.
No cover! For additional
information call 541-549-
2675 or go to online to
corkcellarswinebistro.com.
Sisters Saloon Live Music
with Burnin’ Moonlight
8 to 11 p.m. No cover for blues
and bluegrass! For additional
information call 541-549-7427
or go to sisterssaloon.net.
FivePine Lodge & Peterson
Ridge Trail Happy Girls
Run Register for the annual
5K or half-marathon and
see the full race schedule
(plus post-race events
and celebration) online at
happygirlsrunsisters.com.
The Belfry Live Music
with Dusu Mali 8 p.m.
Improvisational African blues
and rock & roll from this
Portland-based band. Tickets
are $10 at bendticket.com. For
more info call 541-815-9122 or
go to belfryevents.com.
Hardtails Bar & Grill
Karaoke Night! 9 p.m. Every
Saturday (if no live music is
scheduled), no cover! For
additional information call
541-549-6114 or go online to
hardtailsoregon.com.
WED...NOV. 8
Sisters Saloon Texas Hold
’Em Tournament 7 p.m.
Wednesday! For
TUES...OCT. 31 Every
additional information call
541-549-7427 or go online to
Fir Street Park Annual
sisterssaloon.net.
Halloween Parade 3 p.m.
Kids ages one to 10 are invited Hardtails Bar & Grill
to meet at Fir Street Park for
Karaoke Night! 9 p.m. Every
the annual trick-or-treating
Wednesday,
no cover! For
through town! Must register
additional information call
in advance; forms are at
541-549-6114 or go online to
the Sisters Library or Sisters
hardtailsoregon.com.
public schools. Must be in
costume with adult, and bring
THURS...NOV. 9
a nonperishable item for the
Sisters Food Bank. For more
information call 541-350-3085. Sisters Saloon Karaoke
Night! 9 p.m. Every Thursday,
Sisters Fire Hall Annual
no cover! For additional
Halloween Party for Kids
information call 541-549-7427
6 to 8 p.m. Sisters-Camp
or go to sisterssaloon.net.
Sherman RFPD volunteers
Events Calendar listings
and staff present the annual
are free to advertisers.
event with games, haunted
Deadline to submit items
maze, prizes, candy y & more!
is by 5 p.m. Fridays to
For additional
teresa@nuggetnews.com
information call
541-549-0771 or
go to sistersfi re.com.
e.com.