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The season is almost at an end. Its time to start thinking about the body that you want to begin with next year! Get fit, lean, and ready to perform at your peak with Riggs Klika.

It’s over! You had a nice season…you got through the 2012-2013 season without injury, had a relatively mild flu and you taught between 100 and 750 hours. Now what?

1. Take a break and let your body decompress. Find some warm weather and begin the mental transition into the summer season.

2. You don’t need to start training for next season right away. See point one and decompress a bit and take a few days off. Let your body relax.

3. Once you are mentally prepared, start the process of building the body back up.

Suggestions for a summer training plan.

1. Exercise six days a week for the entire summer (approximately 60 minutes per session). Divide the training plan into four aerobic days and at least two strength training days.

2. For aerobic training start slow and build up duration and intensity over a 2-3 week period. Once there, change your aerobic training such that you doing two sessions at a relatively easy

pace (5 or less on a 1-10 scale [where 1 is sitting on the couch and 10 is so hard you can’t go any harder]) and two sessions at level 7 on our 1-10 scale. Any modality (type of exercise) is fine. Enjoy it.

3. Strength training should consist of postural work, segment stability and mobility and simple full body movement patterns for approximately three weeks. Once there, introduce more complex full body stability work, complex movement skills, balance, agility. Once these are mastered, introduce, heavy lifting and power tasks. See the website glutes for chutes for more details on strength training for ski preparation.

4. If you have put on weight over the winter season, this is the time to drop the extra 10-15 lbs. Once of the simplest strategies is to simply cut 10% of your portion sizes on EVERY plate you eat, increase your fruit and vegetable intake and drink less alcohol.

In reality, the summer season is the time to get ready for ski season, not next fall. If you have further questions, please contact me at riggsklika@gmail.com. Enjoy your summer, we will see you next Fall.

ASPEN ACADEMYDecember 21, 2012 Volume 2, Issue 1

Training NewsTraining Manager: Jonathan Ballou

Editor: Kate Howe Asst. Ed.: Emilie Lantelme Submissions, letters and inquiries with subject: EDITOR to

PROFESSIONALISM

Volume 2, Issue 6April 10, 2013

Get Ripped for All Disciplines.

Charlie MacArthur tells us how getting addicted to skate skiing will change your body and your sport.

Skate skiing not only develops strength in your core and upper body, it trains the essential stability you need

while riding or skiing. The mythical and ever so important “quiet upper body”.

No worries that the snow is melting fast, you can skate ski all through the summer on Nordic skis equipped with wheels. This is a great way to keep leg muscles working

hard, develop your cardio, and continue to train!

Skate skiing trains your body to get over the inside edge for proper balance and pressure, as well as

hammering home the movement of your body mass crossing your base of support. Do this all summer long, and watch

your performance jump next season!

Maroon Creek Road and Castle Creek Road are two popular, if grueling, summer nordic routes. New to summer skiing on wheels? Visit Play it Again Sports in Aspen, where recycled equipment is affordable, and give it a spin!

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What it is YOU love to do in the off season to re-charge your winter batteries? Where do you go? Who do you go with? What do you do?

John Fayhee is home in Merewether, Australia with the family. Surfing (daily), mountain biking (weekly) and playing and coaching basketball. The beautiful beach above is a three minute bike ride from his back yard.

Jeanie Buck Right now we are recharging the battery's by skiing two weeks in Europe first week as a guest of a client second week couch surfing. Then off to dig ditches and install and maintain irrigation systems for the next 5 and a half months to get ready for next season and help to put my two kids through university!

 Cindy Leuchetenberg says I like to visit family in May. This year I will celebrating my Nana's 88 birthday in Maryland/DC visiting art museums. Then I will visit with my Pop Pop in Roanoke, VA for a birding trip. We will be looking for Warblers during their annual migration up the east coast. 

I try and plan to have 2 months off in the spring and then work hard for June,July,August and part of September and then have another 2 months off in the fall. Seasonal jobs in the valley help make this plan work. 

Kate Howe and her son Bodhi are in Bali for the first time ever, where they are playing on the beach and studying yoga.

Amber Hanley is returning to teach in Portillo, Chile again this year.

Erik DaRosa is going to ride his road bike another 100,000 miles this summer.

Megan Harvey says I hike with my Dog and my friends to recharge. I live in Seal Harbor, Maine in the summers and spend most of my time in Acadia National Park hiking in the mountains that overlook the Atlantic Ocean. 

How do they do it? Tips from pros who get away.

1. Put $20 to $40 out of every tip into a savings account.

2. Spend your savings account FIRST on your debt. Taking two years to reduce your expenses will give you more freedom in the long run!

3. Live tight to the belt through the winter, the freedom to surf for two months in the off season is worth more than another drink at the Sky bar!

4. Use a budgeting program like YNAB, a program designed for people who live paycheck to paycheck.

5. Get a mileage card and pay it off every month. Flying on miles helps tickets be much more affordable!

Celebrate your summer!

FOLLOW THE SUN, SLAY THE SLUSH

LIVING THE DREAM (The benefits of professionalism!)

What does YOUR summer look like? Profiles of pros from April through August.

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As the season begins to wind down, it becomes a great time to reflect on what each of us did well and what we can do better.

Did you get where you wanted to go? Did you achieve your goals this year? Did your personal relationships improve as well as your professional ones? Why or why not?

Reflection on our successes and our opportunities for growth is paramount to making next season even better than this one.

Finding the lesson in adversity or failure makes for more opportunities for growth and fewer pitfalls of blame and frustration. It is a challenge, though. Its easier for sure to look for reasons outside of ourselves for things not working out as well as we’d hoped.

The reward, however, for looking for, and taking ownership of our own journey, personally and professionally, is huge. Growth is never easy. But if you really want to improve, if you really want that next certification, a better relationship with your boss or your girlfriend, to be considered for a different position at work, a willingness to reflect, learn, own your s*#t and grow goes a long way, quickly.

Where did you succeed this year? Where did you fall down?

Many of us spend time bemoaning the failures we had, either personally, in the locker room, with clients, with an exam, with a promotion we were hoping to get, or a goal we were hoping to achieve, rather than taking these moments as opportunities for growth.

It stings when things don’t go the way you had hoped. Especially when you’ve worked hard.

But if you can train your brain to look at every single one of these “missed opportunities” or “failures” as opportunities for lessons and growth, your learning curve will increase, and you will have more success much sooner in the future.

Easier said than done, right? Its hard to let go of frustration. And its easy to ruminate on mistakes, and to find friends who will collude with us, commiserate, and keep us in the cycle of blame and frustration and anger.

Having trouble letting go? Try this on for size. The past won’t change by wishing it had happened differently than it did. But you hold your future.

What can you change right now to make things work better the next time around? Even if you had a great season, you have opportunity for growth.

Try to look at your season diagnostically. Dispassionately. Where did you do well? What can you do better?

When you know you haven’t achieved a goal you set, seek out people who you trust (not people who will enable your frustration by commiserating), and ask for feedback. Practice setting aside that “sting”, just for an hour, and go sit down with a pen and paper. Take diagnostic, impersonal notes on what it is you could have done better. You may not be able to hear this feedback with clarity right in the moment. That’s why its a good idea to get it from someone you trust, and write it down while its fresh.

Then, take some time off. Get away, do something different. After you have some distance, re read your notes, and get in touch with your mentor again if you need some clarity. Be willing to hear your mentors and teachers with open ears and willing hearts. This is hard when our pride gets in the way. And every single one of us grapples with pride.

Pride may ask you to make the mistake of going from person to person, telling your story and continuing to get feedback until you find validation for your point of view. All you will do if you follow this path is continue to make the same mistake. Challenge yourself to be a willing student.

This means pick one to three people who you know will tell you the truth, even if it hurts. Buy them a cup of coffee, put your ego aside for one hour, and really, really listen.

This is your moment. THIS, not when you get the promotion or the pin or the certificate, is when you become more of who you can be. This is where you learn and grow. This is when you succeed. The paper or the pin is one of the results of this kind of hard work

Very few of us are brave enough to do it. But if each of us is willing to believe that we as a company are in this together, we can create a culture of trust and communication that makes us all better.

Aspen Skiing Company is a very unique organization to work for. Its not often in this culture that people climb over each other. Look around. Your peers and mentors are there, hands outstretched, to help you get where you want to go.

The question is: are you ready, are you willing, to do the work YOU need to do, to own YOUR piece of the issue, so you can become the best YOU that there is? - Kate Howe

BRAVE ENOUGH TO ASK FOR THE TRUTH.

Aspen Academy Training News is a publication of your training department by and for the pros of Aspen Snowmass.

Our content is only as good as its contributors, please write and tell us what you want to read!

We did this last season, too! To read Volume 1, Issues 1-6, email aspenacademy@aspensnowmass.com and we’ll send you the links!

Submissions, photos, inquiries and letters to the editor with Subject: EDITOR to: aspenacademy@aspensnowmass.com

Jonathan Ballou Kate Howe Emilie Lantelme Training Manager Editor Asst Ed.

BUSINESS DEVELOPMENT / PROFESSIONALISM

From the EditorThank you for another outstanding season full of lessons, friendships, opportunities for growth, tough times, and good times.

I’m grateful to be a part of the Aspen Skiing Company, and glad to be in it with you!

Have a fantastic summer, and as always, your comments, questions, articles and suggestions are welcome in next year’s Aspen Academy Training Newsletter.

-ed.