Characteristics of the Sport

Freestyle skiing and snowboarding have evolved from demonstrations of acrobatic skills on the snow into sports fully recognised by the International Ski Federation (FIS) and included on the program of the Winter Olympic Games- aerial skiing (1992), mogul skiing (1994), and snowboarding half pipe (2002).  The common element of each event is the execution of skills which are awarded marks by a panel of judges.
Freestyle aerial skiers compete by completing different acrobatic jumps.  The skiers are scored according to the height and the distance of the jump (“air”), the precision and the execution of the movement while in the air (“form”) and the landing of the jump. These scores are added to a rating of difficulty to come up with a final score for each jump.
Mogul skiing is undertaken on a steep course featuring multiple moguls (lumps) and two jumps.  Skiers are scored on their speed, the “air” achieved in each jump and their turns.   
In half pipe, riders compete on a half-cylinder shaped course (similar to skateboarding) built into the snow.  The half pipe is approximately 120 metres long and has steeply sloping sides.  Riders must travel the length of the pipe, crossing from wall to wall by performing manoeuvres or acrobatic tricks.  Riders are judged on factors such as air, rotation, and overall impression.

Competition

The main competitive season for elite freestyle skiers and snowboarders is during the northern hemisphere winter – principally, between December to March. 
The Olympic program for aerial skiing involves a 2 jump qualifying round, with skiers achieving the top 12 combined scores moving through to a 2 jump final in which scoring starts again.  The skier with the highest combined total at the end of the 2 jump final is awarded the Gold Medal. Athletes are allowed to undertake training on the jump course before each competition, usually for 1-3 days.  The total duration of the event is ~ 3-5 hours.
Moguls skiers at the Olympics compete in a 1 run elimination round after which the top 16 skiers go through to a 1 run final.  The skier with the highest score in the finals run is the winner.  The typical duration of the moguls event is around 25-35 sec per run.  However, similar to aerial skiing, the mogul competition can take up to 5 hours for all skiers to go through runs and pre event training.
The Olympic half pipe snowboard program also involves a qualifying round, with the top 12 competitors progressing to the finals.  In the finals, riders complete two runs of the pipe.  The better of the two runs counts as the final score.  Typically, a run of the half pipe takes 15–20 seconds.  However, competition also includes a warm-up and practice period.

Training

The off-season for elite freestyle skiers and snowboarders is during Australia’s winter.  During this time, elite athletes typically train on snow in the morning for 2-3 hours and do either a gym or aerobic session (i.e. run, ride) in the afternoon.  However, this can vary depending on snow conditions.  Freestyle skiers and snowboarders also use dry land training when snow is not available.  Aerial skiers use jumps into water or trampolines to practice their skills during summer.  Mogul skiers also occasionally use trampolines to complement their training in summer.  Snowboarders often use similar sports like skateboarding or surfing to hone agility skills before moving to on snow training. 

Physical Characteristics

Freestyle skiers and snowboarders vary greatly in body shape and size, but require strength, flexibility and skill to execute their tricks.  Theoretically, carrying excess body fat may make it more difficult to move the body through the air and gain good height on tricks.  Traditionally aerial skiers have shared physical characteristics with gymnastic athletes;  in fact some of Australia’s best freestyle skiers such as Alisa Camplin and Lydia Ierodiaconou started their athletic careers as gymnasts.  It appears that aerial skiing tolerates higher lean muscle tissue than gymnastics, since top level aerial skiers are older and heavier than top gymnasts.  Although little published data exists on mogul and half pipe snowboarders.  It is usually accepted that they require a moderate amount of muscle mass to deal with the tortional demands of their sports.

Common Nutrition Issues

Environmental Extremes

Factors such as altitude, a cold environment, heavy gear and hard training can increase the fuel and fluid needs of freestyle skiers and snowboarders.  Failure to eat and drink appropriately during workouts and competition will result in premature fatigue - compromising performance and increasing the risk of injury. On snow training facilities are typically located in extreme environmental situations where food and fluid supplies are often difficult to access.  Skiers and snowboarders need to plan ahead to ensure fuel and hydration needs are met.

Fluid and Hydration- Who feels like drinking on snow??

Maintaining hydration during snow workouts can be a real challenge that’s often underestimated!  Fluid issues differ between summer and winter training sessions. In summer, freestyle skiers often do large amounts of training in hot conditions using water ramps.  This can increase sweat losses and fluid needs. In contrast, sweat losses decrease in cold weather, but hydration may be compromised by restricted access to fluid and increases in non-sweating fluid loss (e.g. loss of moisture from the nose and mouth in the dry, high altitude conditions).  Even when fluids are available on the snow, intakes may be low because of a reluctance to drink in the cold, or fear of the need to urinate (bathroom facilities may be inaccessible!).
The following hydration tips may assist in meeting fluid requirements during training and competition on the snow:
• Use sports drinks.  They encourage fluid intake and can assist with fluid retention, reducing the need to urinate while on snow.  Sports drinks also provide carbohydrate to help meet fuel needs.
• Keep fluids at a comfortable temperature.  Fluid intake is usually reduced when fluids are very cold (or frozen). Cool fluids (10-15^oC) are generally preferred during strenuous sessions.  However, in very cold conditions warmer fluids may be more inviting.  Try packing a thermos or insulated drink containers to prevent the temperature dropping to very low levels.
• Other good fluid choices for a long session on the snow include flavoured milk, juice, hot chocolate / Milo, soup or water, or meal replacement shakes like Powerbar Protein Plus.

Timing of Meals and Snacks around Training and Competition

Many of the exciting new research outcomes in sports nutrition involve clever timing of food and fluid intake in relation to a training or competition session. This presents unique challenges for Freestyle skiers and snowboarders, because the distance between the on snow training facilities and eating facilities is often significant, and the practical problems of taking or preparing food on the snow requires a creative approach!
It is essential to make time for a suitable breakfast before heading out for an on-snow session..  Good choices include cold or hot cereals, toast or toasted muffins, crumpets, pancakes, fruit, juice, milk, yogurt, eggs or baked beans are good choices.
To maintain or replace fuel stores, consume snacks during and immediately after long sessions.. Remote locations often limit the type of foods that are practical to take,  Easy and compact choices include:
• easy to eat fruit i.e. banana
• sports bars/breakfast bars
• sports gels
• fruit buns/bagels/cookies
• dried fruit and nut mixes
• sandwiches
• lollies
• hot chocolate/Milo
• soup
• liquid meal supplements (eg. PowerBar Protein Plus Powder, Sustagen)

One of the problems with supplies taken out to snow locations is that fluids freeze and foods such as sports bars can become too hard to chew!  Packing fluids in a thermos or wrapping a jumper/jacket around containers may help to avoid this problem.  Another novel idea for keeping sports bars at a reasonable temperature is to place them in a sock with a hand-warmer. Alternatively, pack your bars into clothing close to your body.
A good lunch to recover between morning and afternoon sessions should also be a priority.  Avoid overconsuming high fat options which may leave you feeling uncomfortable leading into the afternoon training session.  Suitable lunches include:
• soup + hot bread
• rolls/sandwiches
• pasta with tomato based sauce
• hot potato with fillings (take care not to overconsume margarine, cheese, sour cream)
• stir fry with rice
• pizzas with low fat toppings
• burritos/wraps
• fruit salad + yoghurt

Travel to Overseas Countries

Elite freestyle skiers and snowboarders are often required to spend up to six months a year overseas.  Planning ahead, having access to regular food items, having the required knowledge to select appropriate foods and fluids, and having access to specialised sports foods used routinely at home are all important considerations.  For details regarding travel nutrition issues see the fact sheets in the Travel section of our website.

This fact sheet is based on AIS / National team athletes and is therefore specific to these athletes. Written by AIS Sports Nutrition, last updated April 2009. © Australian Sports Commission.