Skiing Into Your 70s: A Colorado Springs Guide to Longevity on the Slopes

1. Sleep: Your Secret Weapon for Recovery

Sleep is when your body repairs the micro-damage from a hard day on the mountain. Plan for 7-9 hours on ski trip nights, and consider arriving a day early for multi-day trips to acclimate to altitude.

• Consistent bedtime, even on ski weekends
• Cool, dark room (blackout curtains in mountain rentals)
• Limit alcohol—it disrupts deep sleep phases
• Hydrate well, but taper fluids before bed

2. Nutrition: Fuel for Cold Weather Performance

Skiing burns 500-700 calories per hour. Skiers over 50 should aim for 1.0-1.2g of protein per pound of body weight daily. Prioritize protein-rich breakfasts, steady snacking, anti-inflammatory foods, and hydration.

3. Strength: The Foundation of Injury Prevention

Strong quads protect your knees. Start pre-season conditioning 8-12 weeks before ski season with squats, lunges, single-leg exercises, and core work.

• Squats and lunges (2-3x per week minimum)
• Single-leg exercises for balance and stability
• Core work—planks, rotational exercises
• Start 8-12 weeks before ski season

4. Muscle Maintenance: Fighting Sarcopenia

Starting around age 30, we lose 3-5% of muscle mass per decade. Resistance training 2-4 days per week year-round can reverse this at any age.

5. Mental Game: Fear, Wisdom, and Joy

Longevity skiing isn't about skiing harder—it's about skiing smarter. Know when to call it a day, choose runs that match your current condition, and find joy in the experience rather than the adrenaline. The goal is to ski next season, too.