MAY 11, 2021 Transitioning Your Winter to Summer Training Words by Bob Wade // Photos by Joel Nunez-Smith What a great time of year it is! We love spring and early summer in the Roaring Fork Valley because we can hop into a whole new set of outdoor activities while slowly letting go of winter skiing. Late Spring / Early Summer in the Roaring Fork Valley Consider some advice from an old timer on transitioning from winter fitness to summer fitness! This time of year everything feels fresh and enthusiasm is high. I’ve found over the years that sometimes this enthusiasm can get me into trouble. While I am feeling fit from an active winter, I am reawakening a whole new set of muscles and the way they are moved. So whether it is running, hiking, paddling, climbing or whatever- I encourage you to mix it up to avoid overuse injuries. If you are a runner, for instance, start well below your typical midsummer training times. This will help to build muscle specificity and tolerance to new pressures and ranges of motion. Intersperse your runs with spinning on the bike, again to avoid overuse. Likewise for other disciplines. Don’t just keep working the same muscle groups day after day to start your season. I think we all are concerned about getting back to where we were at the end of last summer right away. But trying to get there too soon can cost you time in the end with unnecessary overuse injuries. Attacking the rough and technical trails before your body is ready can lead to injury and missing out on our precious Summer season. Keep the core strong and the body flexible. It is easy to neglect those important aspects of athletic health in our urge to get outside right away. A small dose every day or other day keeps the chiropractor away! I use running as a base for my other fun stuff and I enjoy running the low loops on the trails and paths around Aspen. As the snowline lifts, so does my summer fitness and my ability to climb up those higher trails. Take a look at the Pitkin Outside app and website to remind yourself about all the cool trails we have within and adjacent to town. Aspen has a number of hidden gem trails right in town. Learn to connect them and you’ll have some of the most scenic running loops around. For mountain bikers and road cyclists the transition might entail some rolling terrain early in the season, avoiding the long and steep climbs for a bit to rebuild the muscle groups servicing the knees and back. Again, take advantage of the lower, dryer roads and trails and follow the snowline up with increasing specific fitness. The Rio Grande Trail offers a great balance of long distance and low elevation gain. Perfect for those early season miles. The views aren’t bad either. As more terrain dries out and opens up, your body will thank you for properly preparing it. Certainly one lesson that has come through from many years of being an outdoor nut is that to hurry is to waste time and it is the journey… the destination will always be there. I’ll see you outside! Cheers, Bob Wade, Ute Mountaineer Owner SHARE Pay-to-Play Holiday Gift Guide UTE MOUNTAINEER, 210 SOUTH GALENA STREET, ASPEN, CO, 81611, UNITED STATES970.925.2849MOUNTAINEXPERT@UTEMOUNTAINEER.COM Subscribe Hear about Ute Mountaineer events, promotions, and local area news. SIGN UP We respect your privacy.