Get in Shape for Ski Season

Remember that burning sensation you felt in your legs after braving the first few runs of last season? It can be enough to make even the most seasoned skiers and snowboarders call it a day. Ski season is right around the corner–Park City Mountain Resort is scheduled to open November 17, 2012–so I sat down with Phil Parrish, a personal trainer at Silver Mountain Sports Club and Spa, to talk about why training before ski season is important, what types of exercises skiers should be doing to get in shape before the winter, and to give me a training regimen that could be tailored to fit every fitness level.

Phil Parrish is a personal trainer at Silver Mountain Sports Club and Spa.

Phil has worked professionally with winter-sport athletes for the last two years. He graduated from Springfield College with a bachelor’s degree in applied exercise science and has held strength and conditioning internships at both Stratton Mountain School and with the U.S. Women’s Ski Team at the USSA Center of Excellence. In addition to personal training, he also works as a strength and conditioning coach for figure skaters at the Park City Ice Arena. In other words: he knows how to whip you into shape.

Why is it important to train before the ski season begins?

It’s really important to train year-round, but the good news is that you might already be doing many of these things. During the summer, skiers can take advantage of cardio cross-training opportunities like mountain biking, road biking and trail running. And yoga and pilates can be a great way to work on core and flexibility. By building up an aerobic base through the summer and into fall, you’ll help your body perform better on the mountain, ski for longer amounts of time, recover faster, and reduce your risk of injury. Strength training year round helps to prepare your muscles to better handle the stress of skiing. Because skiing is so quad-demanding, it’s important to focus on training your hamstrings and glutes to prevent muscle imbalances that could occur. “Skiing is a lot more aerobically and muscularly demanding than people think. You can be exposed to great forces, and it’s important to prepare your body in the off-season to handle the stress of skiing,” says Parrish.

What types of exercises should skiers and snowboarders be doing?

A good winter-preparedness workout will involve cardio, core, anaerobic and strength training as well as plyometrics and flexibility.

Phil demonstrating plyometric training using a speed ladder.

It’s important to remember that the core is more than just abs. It includes obliques, hip flexors, back extensors, glutes, and other stabilizing muscles that help transfer energy between the upper and lower body. Great core exercises include variations of medicine ball tosses, planking, and asymmetric lifting activity.

Plyometric training is made up of quick, rapid jumping exercises that improve speed and power, and are also great for strengthening knees because they provide controlled stress at several angles and directions. Plyometrics can be done with a speed ladder, micro hurdles, or a series of box jumps.

Strength training should focus on full-body and lower-body movements. For experienced lifters this means exercises like cleans, squats, deadlifts and romanian dead lifts; lifters with less experience can strength train by doing box jumps, leg presses, lunges and hamstring curls.

Lactic acid build up in your legs can lead to muscle fatigue and a burning sensation. Anaerobic-endurance training helps your body become more efficient at clearing lactic acid and trains it to produce less. Anaerobic training can be as simple as hopping over a line continuously or as intense as doing hill sprints for two to five sets of 30 seconds to one minute.

Flexibility and mobility can be achieved through dynamic stretches before working out and static stretching post workout. It’s important to stretch all of the major muscle groups of the lower body.

Here’s a sample workout that Phil recommends doing two times per week. I tested it out with him, and it took me about an hour.

1. Start out with an aerobic warm up: run at a medium pace for 5-10 minutes

2. Dynamic warm up
Scorpions: 8 on each side
Straight leg kicks: 8 on each side
Quad pulls: 8 on each side
Walking lunges: 8 on each side
-Skips: 8 on each side
-Carioca: 25 yards
-Build-up sprint (start out slow and build up to your fastest pace): 25 yards

3. Core
Planks: 1 minute
Dumbbell asymmetric carry: 25 yards on each side
Back extension
Band monster walks and side shuffles: 10 steps each

4. Plyometrics
-Speed ladder: choose three patterns and perform three times each
examples: 2 forward & 1 back, alternating in & out, shuffle 

5. Strength
-Superset box jumps and over-head squats: 3 sets of 6 repetitions
-Superset walking lunges (while holding weights) with cable hamstring kickbacks: 3 sets of 8-12 reps
-Superset chest presses with cable lateral pull-down and hamstring curls: 3 sets of 8-12 reps

6. Anaerobic endurance
Side-to-side line hops: Jump over a line side to side as fast as possible for 30 seconds, rest, perform again. Walk for 30 seconds to help flush out muscles.

7. Static Stretching: Be sure to stretch your calves, quads, hamstrings, hip flexors, groin, glutes, and lats.

Ski season is just a month away, and if you follow this training routine you’ll be thanking Phil for your best ski vacation yet at  Deer Valley, Park City Mountain, or Canyons resorts this winter in Park City. If you’d like to find out more information about a training session with Phil, feel free to email him at or check out his website for information and training-demonstration videos.

By: Colette Maddock, Marketing and Social Media Coordinator

This weekend in Park City is Fun-Filled for ALL! – Events, Activities, Competitions and more…!

You have no excuse of saying “there’s nothing to do this weekend.”   Park City is packed with plenty of activities, events, competitions and entertainment.  In fact, spring in Park City is one of the best times to hit the slopes!  Sunny days, warmer weather and not to mention the SNOW.

Park City, Utah Winter 2012 Events and Fun!

Fun for Everyone!

That’s right, Park City has received up to 30″ of fresh powder in the last 72 hours.  It’s glorious, just glorious.  So if you’re looking for something to do this weekend check out the list of activities below.  There’s something for the whole family to enjoy!

1. Well first things first, it’s SNOWING people!  So the number 1 thing to do this weekend is to hit the slopes.  Luckily, Park City Mountain Resort, Deer Valley Resort and Canyons Resort are all within 10 minutes of each other in Park City.  And if you’re looking for even deeper POW, you can head to Brighton, Solitude, Snowbird, Alta or Snowbasin, all of which are about a 45 minute drive from Park City.  Check out the Snow Report here for more snow on the way!

2.  Head over to Park City Mountain Resort this weekend for tons of FUN!  Here’s what’s going on:

  • Friday, March 2:  Friday Night Jib Fights – click here for full details
  • Friday, March 2:  Sunday, March 4:  King of the Wasatch: The King of the Wasatch is a long standing tradition at Park City Mountain Resort. This event is held in partnership with the Park City Snowboard Team and marks the finals of the Intermountain Snowboard Series.  The KOW will decide the Series Champions and who will get the automatic invite to Nationals at Copper in the beginning of April.  For more information, click here.
  • Friday, March 2 – Sunday, March 4:  Intermountain Freestyle Championships – this event is taking place all weekend.  For more information, click here.
  • Saturday, March 3National Ability Ski Challenge.  The Halti Ability Snow Challenge is a fun-filled day of skiing and competition hosted at Park City Mountain Resort to benefit the National Ability Center. Grab your family, co-workers or friends, form a four-person team or sign up as an individual; Skiers and snowboarders of all ages and abilities are welcome! Click here for more information or to register!

Or you can head over to Canyons Resort for a fun-filled weekend as well!  This weekend, and every weekend until March 19, is the Canyons Spring Concert Series.  Every Saturday you can join family and friends at the base of Canyons for a free concert.  Here’s what’s going on:

  • Saturday, March 3:  The Canis Lupus Challenge presented by Lib Tech.  Canis Lupus is a 1/4 mile-long gulley that serves up gated, banked slalom berms off the start, steep walls, whoops and break-overs the rest of the way down. Must be 10 years of age or older to enter.  For more information or to register, click here.
  • Saturday, March 3:  Spring Concert Series with the Ugly Valley Boys.  End your day on the slopes with a nice cold beverage or hot chocolate and free live music at the base of Canyons.  What could be more perfect than that?
  • Saturday, March 3:  Saturday Night Western BBQ.  End an unforgettable day of skiing and riding by kicking up your heels to a live country-western band while chefs present a legendary Western BBQ Buffet, including slow-cooked prime rib, BBQ ribs, chicken and a dessert buffet. Located at Red Pine Lodge, the BBQ is accessed by an evening ride on Red Pine Gondola.  This event is not free, so for full details and cost to attend, click here.

No matter what, there’s something for everyone in the family to enjoy!  You can head to the resorts or you can check out Main Street and other local attractions.  Here’s what else is going on in and around town this weekend:

  • Friday, March 2 – Saturday, March 3:  Stand-Up Comedy at the Egyptian Theatre.  Headliner Keith Barany proudly pronounces himself a clean comic and has appeared with Bob Hope, Jerry Seinfeld, Joan Rivers, and John Stewart. He’s proof that comedians can be tasteful & hilarious without being corny. Featured Act,Brandon Vestal has appeared on NBC’s Last Comic Standing, plays regularly on XM/Siriusradio, was named “Best of the West” at the Detroit Comedy festival, and recently won the first annual Hollywood Comedy Festival. Brandon has been described as a great storyteller with insightful material. His deeply personal and honest style has made him a fast favorite on the college and comedy club circuits.Shows: Friday & Saturday, March 2-3 at 8pm Tickets: $15 Advance/$18 Door. Front-of-House Seating $18 Advance/$20 Door. Cabaret Seating $25 Advance/$30 Door.
  • Friday, March 2 – Sunday, March 4Park City Film Series presents My Week with Marilyn with actress Michelle Williams.  The show starts at 8 pm on Friday and Saturday and at 6 pm on Sunday.
  • Friday, March 2 –  Saturday, March 3Fox School of Wine Weekend Wine Series.  Classes are offered Friday and Saturday nights (except holidays) from 6:15-7:00 p.m. at the Silver Baron Lodge in lower Deer Valley (2880 Deer Valley Dr., East, Park City, Utah).  Class is $25 per person with a maximum of 20 people. Classes sell out so sign up early! For more information or to register, click here.

For a full list of events and activities going on this weekend, you can visit the Chamber’s website for a full calendar of events.  I know it’s going to be hard to decide with so much going on in Park City, but no what matter what, you’re guaranteed to have a fun-tastic time!  Hope to see you on the mountain too!!!

Park City Lodging, Inc. Announces Winners of Winter Ski and Snowboard Giveaway!

Park City Lodging, Inc. is happy to announce the winners of its 2012 Rossignol Ski and Snowboard Giveaway.  Congratulations to Janet Welch, 29, and to Chris Kendro, 22.  Welch has won a pair of 2012 Rossignol Temptation 82 Skis with Axium 100 L Bindings.  Kendro has won the 2012 Rossignol Angus Amptek Snowboard.

Rossignol Temptation 82 Skis, Rossignol Angus Amptek Snowboard

Rossignol Ski and Snowboard Giveaway

Welch is from Chittenango, NY, and said she started skiing when she was in the 6th grade as part of a ski club with school. “Instantly I was hooked, and I haven’t stopped since,” said Welch. “There are some “hills” out here but they are still fun!” She has been to Park City once and said, “Park City was absolutely amazing when I was there. Everyone who would go there would have something to do even if you didn’t ski.”

Kendro is from Spring Lake, MI, but currently lives in Grand Rapids, MI. He has been snowboarding for 10 years and said he loves “the challenge of progressing and learning new tricks.” Kendro has been to Park City four times and what he loves most is “the people and the constant fresh pow.”

Park City Lodging, Inc. launched the contest Jan. 3, 2012, on Facebook and received almost 400 entries. “Most entries were from the United States,” said Jaci Buckingham, director of marketing at Park City Lodging, Inc. “But we also received entries from Australia, Argentina, Belgium, the Netherlands and Canada, which was really exciting.”

On Monday, Feb. 20, Park City Lodging, Inc. selected to random winners – one male and one female – by having staff randomly select numbers, which were then added together and divided by the total of numbers received. Lucky number 62 was Janet Welch and lucky number 193 was Chris Kendro.

Welch has been to Park City once, but said, “with my new winning streak maybe I can win the HGTV Dream Home in Midway then I would be there all the time.” The last time she won anything was a couple years ago and it had to do with skiing as well. “I ironically won a Rossingol ski jacket (LOL). Other than that I never win anything.” When Kendo found out he won the contest he said, “I got on the phone and rubbed it in my bros face!”

On behalf of Park City Lodging, Inc., we thank everyone who participated in this contest and we are excited about other giveaways and prizes coming up!  Below is a picture of Welch skiing Park City this winter.  Hopefully next year she’ll be wearing her new skis!

Janet Welch rockin' it in Park City, Utah

It's a GREAT time to be in Park City, Utaahhh!

Park City, Utah Winter 2012 Events and Fun!

The Sundance Film Festival  may be over, but that doesn’t mean the fun stops in Park City.  This week kicks off the 2012 VISA Freestyle International World Cup Event hosted by Deer Valley Resort, as well as the 10 Year Anniversary of the 2002 Salt Lake Olympics.  There’s a ton of fun going on in and around town.  Bottom line, it’s a great time to book your trip to Park City, Utah!   Visit our Specials Page and read below about upcoming events, celebrations and fun!

Competitors from around the world will challenge each other and themselves on Deer Valley’s 2002 Olympic runs.  The festivities started last night, Feb. 1, with Robert Randolph and the Family Band on Main Street in Park City, followed by an amazing fireworks display!  Best of all, the snow was falling.  Have you seen fireworks in the snow?! Below is the full schedule for the remainder of the week/weekend.  *All events are FREE and open to the public and take place in the evening under the lights.

Thursday, February 2
4 p.m. – 5 p.m.
Ladies’ Mogul Qualifications
5:50 p.m. – 7:15 p.m.
Men’s Mogul Qualifications
6 p.m. – 9 p.m.
VIP Tent Open
Competition Venue
8 p.m. – 8:55 p.m.
Men’s and Ladies’ Mogul Finals (16/16)
8:55 p.m. – 9:10 p.m.
Finish Area
9:10 p.m.

Friday, February 3
1:05 p.m. – 1:50 p.m.
Ladies’ Aerial Qualifications
White Owl
4 p.m. – 5 p.m.
Men’s Aerial Qualifications
White Owl
6:30 p.m. – 9:30 p.m.
VIP Tent Open
Competition Venue
7:30 p.m. – 7:40 p.m.
White Owl
7:45 p.m. – 9:25 p.m.
Men’s and Ladies’ Aerial Finals (12/12)
White Owl
9:30 p.m. – 9:40 p.m.
Finish Area
9:40 p.m.

Saturday, February 4
3 p.m. – 4 p.m.
Ladies’ Dual Mogul Qualifications Champion
4:50 p.m. – 6:15 p.m.
Men’s Dual Mogul Qualifications
6 p.m. – 9 p.m.
VIP Tent Open
Competition Venue
7 p.m. – 9 p.m.
Men’s and Ladies’ Dual Mogul Finals (32/16)
9 p.m. – 9:15 p.m.
Finish Area
9:15 p.m.

But that’s not all… this week also kicks off the Salt Lake 2002 10 Year Olympics Anniversary! Here is what’s happening:

The Relighting the Flame ceremony starts the evening of Feb. 8 at Cauldron Park, Rice-Eccles Stadium.  This ceremonial relighting of the 2002 cauldron will remain lit for public viewing through Feb. 11.

Come join the Community Celebration at the Utah Olympic Park, Feb. 9 from 5-6 pm.  *Admission is FREE and open to the public!  And you have the opportunity to meet Olympic and Paralympic athletes who have special ties to the Park City and Summit County community.  Come join the grand opening of the Silver Bean Café at the Utah Olympic Park as well.

10-Year Anniversary Olympic Sport Festival. On Saturday, Feb. 18, from 10 am-5 pm, an outdoor sport festival will be held in the streets of The Gateway shopping center in downtown Salt Lake City. During the street festival, participants will have an opportunity to meet winter Olympic athletes, participate in interactive winter sport demonstrations and view commemorative exhibits about the 2002 Winter Games.

The festival will also serve as an official stop for the United States Olympic Committee’s (USOC) “Road to London” Tour – a family-friendly, interactive experience that offers fans a chance to learn about the Olympic Movement, participate in simulated events and meet athletes. The 2012 Road to London Tour, sponsored by Hilton HHonors, Samsung and TD Ameritrade, will make a total of four stops before culminating in Chicago in July.  Click here to view full information.

A Tribute to Salt Lake 2002 with Stars on Ice. Come pay tribute to the success of the 2002 Olympic and Paralympic Winter Games on Feb. 18, from 7-9 pm at the Energy Solutions Arena.  This special event features skating performances and memorable highlights from Salt Lake 2002.  Tickets starting at $20. Click here for more information and to book your tickets now.

But it doesn’t stop there… join the community of Kearns “Welcome the World” Parade on Feb. 17, from 6-9 pm at the Utah Olympic Oval.  Re-live the Winter Olympics with a live Parade of Nations, a Children of Light figure skating performance, sport exhibitions, a torch re-lighting with past and present Speedskating athletes, autographs and photos with athletes, and 2002 Olympic memorabilia. *Admission is FREE and open to the public.  Click here for more information.

With all the FUN and all the SNOW heading our way, it’s a great time to be in Park City!  Book your family/friends vacation today with Park City Lodging, Inc!