This article is part of the Rowmark Science Corner, a continuing series that explores evidence-based training principles, performance science, and long-term athlete development in alpine ski racing.
Rowmark Ski Racing Media Science Corner
This article is the first installment of the Rowmark Ski Racing Magazine Science Corner, a new series that explores the science behind ski racing performance
Per Lundstam, a respected sports scientist with a long history in elite performance, authors the series. He has worked with both the U.S. Ski Team as Director of Alpine Sports Science and with Red Bull as Director of Performance. Now leading Rowmark Ski Academy, Lundstam is sharing his expertise with the ski racing community through Ski Racing Media.
This edition, Muscle Fatigue and Energy Systems, is written in clear language for athletes, parents, and coaches who want practical insights into ski performance. It is an adapted layman’s version of Lundstam’s work. For those who want a more detailed, scientific explanation, the full technical document is available at the link provided at the end of this article.
What Is Muscle Fatigue?
Muscle fatigue happens when your muscles can’t maintain the same level of performance. Scientists have studied it for more than a hundred years, and we now know it can come from different sources depending on the activity.
In sports like alpine ski racing, where runs last one to two minutes at maximum effort, fatigue builds up quickly. One cause is too much potassium outside the muscle cells. Usually, potassium helps send the electrical signals that make muscles contract. But when levels get too high, those signals weaken, and performance drops.
Another critical factor is inorganic phosphate, a chemical leftover when the body uses up quick energy stores. Phosphate slows the rate and the force of muscle contraction. With training, athletes can adapt and clear these chemicals more effectively, allowing them to perform harder and longer.
Why Skiing Is Especially Hard on Muscles
Skiing demands something different than running or cycling. Ski racers constantly use eccentric muscle contractions — when a muscle lengthens while still under tension, like lowering a heavy weight. Every turn on the hill requires this type of force. The big leg muscles must fight against gravity and the skier’s own speed to stay balanced and in control.
On icy slopes, the challenge intensifies. Vibrations and sudden changes in direction add extra strain. These conditions make it harder for the muscles to stay coordinated, especially when phosphate levels interfere with the proteins and calcium signals that trigger muscle contractions
The Danger of Fatigue
Fatigue doesn’t just make skiers slower — it makes them more likely to get injured. Research shows that as many as 75% of ski racing injuries happen in the final section of a course, when fatigue is highest. At that point, muscles react more slowly, edges catch later, and balance diminishes. That’s when crashes and knee injuries are most likely to occur.
How Training Can Help
The good news is that training can reduce fatigue and improve performance. Ski racers and coaches focus on several key areas:
1. Improving Metabolic Capacity and Efficiency
– Aerobic Endurance Training: Builds the body’s ability to use oxygen, so skiers rely less on “quick-burn” energy that produces fatigue-causing chemicals.
– Mitochondrial Development: Endurance and interval training strengthen mitochondria, the cell’s “power plants,” making energy production more efficient.
– Better Blood Flow: Endurance training increases tiny blood vessels in the muscles, improving oxygen delivery and waste removal.
2. Enhancing Buffering Capacity
– Sprint and Interval Training: Helps muscles handle acidity so they keep contracting strongly even during intense effort.
– Creatine Kinase System: Training this energy pathway helps muscles recycle energy faster and better control phosphate buildup.
3. Specific Training Strategies
– High-Intensity Interval Training (HIIT): Boosts the body’s ability to restore quick energy between efforts.
– Strength and Resistance Training: Builds stronger muscles and coordination, especially under the eccentric load standard in skiing.
– Clinical Lessons: In medical settings, exercise during dialysis improves phosphate clearance. While not directly applicable to athletes, it provides researchers with ideas about managing phosphate levels.
4. Important Considerations
– Nutrition: Eating enough carbs helps refuel energy stores. Supplements like creatine can also support quick energy recovery.
– Hydration: Staying hydrated keeps electrolytes balanced and muscles working well.
– Individualization: Every athlete is different. Training plans should match each skier’s body and needs.
Summary
To perform at their best, ski racers must train both their aerobic (oxygen-using) and anaerobic (quick-burst) systems. Building blood vessel networks in muscles, improving oxygen delivery, and developing stronger fast-twitch fibers all help fight fatigue. Combining hard intervals with longer endurance work develops muscles that can handle the unique challenges of ski racing.
Final Thought
Rowmark Ski Academy is dedicated to helping U.S. skiers learn not just how to train, but why training works. By sharing knowledge on topics such as fatigue, they aim to support athletes and clubs across the nation. More insights are coming to help— all to strengthen America’s ski racing pipeline..
This article is an adaptation of Lundstam’s scientific work. For those who want a more detailed, technical explanation, the original document is available at this link.
Explore more evidence-based insights on strength training, performance development, and applied sport science in alpine skiing in the Rowmark Science Corner series.
About the Author: Per Lundstam
