Want To Ski Until 100? Master Skiers Tell You How

 Call it a mid-forties, midlife ski crisis.

Whatever the reason, last year I found myself wishing I was in the “white haired wave”. You’ve seen them, their the buff guys of the 60+ age bracket.

 Looking as sleek as skiers half their age and twice as relaxed, they have what every skier longs for: time to train, freedom to travel, good health, and time to spend with friends. 

What’s their magic formula for a long and happy ski life?  I polled 12 male Master skiers, ages 59 to 82 to find out. All of them are accomplished marathon x-c racers. They talked about their views on training, diet, and the psychology of racing.  Straight from the “master’s” of the Masters, here is what they had to say.

On Motivation:    

Marlor: Maintaining a normal weight, exercising, eating a nutritious diet, and not smoking are all crucial to staying healthy, but only about 3% of people manage to achive all four of these healthy habits, according to US health officials.  Why are you guys so “abnormal’?

Keith Kepler, age 69, Marquette, MI: “When I was about 43 years old I decided I didn’t like the way I felt…. I weighed 155#.  Fat.  I had a desk job. So I started getting active and in winter took up skiing.  That was about 25 years ago, and I’ve held 130# ever since…you feel so good, the more you exercise…it gets to be an addiction.”

Roger DeGroot, age 59-1/2, Iowa: “…the Birkebeiner was my first race. I had a friend who knew something about it and got me skiing about 25 years ago. Now I see ski racing as a good challenge…and it’s a social thing.”

Dwight Beavers, age 66, Iowa: “I actually started skiing because I was an avid bird hunter, and there was a field that was too far a distance to get to by walking, so I started skiing to it. Then I tried some local races.  Both my wife and I feel better, the more we do. I started racing when I was 48.”

Norm Hefke, age 67, Marquette: “I started racing when I was 54…before that, I had no motivation. Now people wonder why I am still doing it…I like ‘bragging rights’. ”

On Nutrition:

Marlor:  Estimates are that 61 percent of Americans are overweight…you guys are pretty trim.  Have you ever had to diet?

George Hovland, age 77, Duluth, MN: “…never had to diet, virtually the same weight since 1943.”

Jim Kidder, age 68, Marquette, MI: “…No... never dieted.”

Don Hurst, age 72, Marquette, MI: “…no...same weight for 20 years.”

Karl Andresen, age 79-1/2, Eau Claire, WI: “I never have had to diet…an x-c skier should have a balanced diet, with plenty of carbohydrates.”

Ed Harjala, age 82, Copper City, MI: “…no, never dieted…eat an early dinner and work it off before bedtime.  Result: no weight problem.”

Dwight Beaver, age 68, Iowa: “…no, never dieted…and don’t think the Atkin’s diet is healthy.”

Charles Martin, age 76, Pennsylvania: “…yes…Atkin’s is OK for weight loss.”

Marlor: The fast food industry is being blamed for causing America’s weight crisis…90% of you told me you ate out at restaurants very seldom or less than twice a month when you were younger (age 20-40)…how often do you go out now?

Dwight Beaver, ge 68: “Less than once a week.”

Jim Kidder, age 68: “Less than once a week.”

Dominic Ori, age 69, Marquette, MI: “Less than once a week.”

Karl Andresen, age 79-1/2: “Usually once a week for dinner, one to three times per week for lunch.”

George Hovland, age 77: “About once a week…fast food almost never, but good luck avoiding it.”

Charles Martin, age 76: “…probably 5-6 times a week.”

Marlor: Supplements are often viewed as essential to health. What supplements, if any, do you take?

Ed Harjala, age 82: “I don’t use any supplements.”

Jim Kidder, age 68:  “For the past 5 years, glucosamine/chondroitin, calcium, B6, vitamin E and a multivitamin.

Dominic Ori, age 69: “None.”

Keith Kepler, age 69: “For the past 10 years, a daily multi-vitamin; the last 3-4 years flaxseed oil and calcium.”

Karl Andresen, age 79- ½:  “For the last 10 years vitamin E, zinc, and a multi-vitamin.”

Ed Harjala, age 82:  “Multivitamin and vitamin E.”

George Hovland, age 77:  “Vitamin E and calcium fairly regularly”

Charles Martin, age 76:  “Glucosamine/chondroitin for about 4 years.”

Marlor:  What are your views on coffee and alcohol?

George Hovland, age 77 : “I never drink coffee... red wine only about once a month. Beer doesn’t seem to affect Europeans, but I never drink it.”

Karl Andresen, age 79 ½: “Moderate intake of alcohol is not harmful, and possibly beneficial.  Moderate intake of coffee is not harmful, though this is still being investigated and researched. Excessive consumption of coffee is bad for health and, for some, very dangerous.”

Roger DeGroot, age 59: “I drink coffee; a few beers a week.”

Keith Kepler, age 69: “I have one mug of coffee in the morning; 4 oz of red wine, 3-4 times per week, and glass of good beer 1-2 times per month.”

Ed Harjala, age 82: “I use coffee regularly; do not drink alcohol.”

Don Hurst, age 72: “Alcohol and coffee consumed in excess is harmful to performance; I use decaf coffee, alcohol very sparingly over the past 18-20 years.”

Charles Martin, age 76:  “Lots of coffee…alcohol once a week.”

Marlor: Sport nutritionists recommend a high carb, low fat breakfast before a race. What’s your favorite pre-race meal?

Karl Andresen, age 79-1/2: “Same as my daily breakfast, which consists of a bowl of granola mix made from oatmeal, soybeans, nuts, raisins…with skim milk.  Sometimes a banana or blueberries.”

Ed Harjala, age 82: “Pancakes and/or sweet roll and skim milk.”

Roger DeGroot, age 59: “Oatmeal and bananas.”

Don Hurst, age 72: “Oatmeal with granola, raisins, sunflower seeds, orange juice, toast or muffin.”

Dominic Ori, age 69: “Whole wheat bread with peanut butter and jelly.”

Dwight Beavers, age 68: “Oatmeal or cream of wheat…pancakes.”

Keith Kepler, age 69: “Large bowl of wheat chex cereal with raisins, oatbran, ground flaxseed, almonds, walnuts and a bananas.  Also a thick slice of homemade whole wheat bread and a mug of coffee.”

Charles Martin, age 76: “Eggs, bacon…pancakes.”

Marlor: Do you have any nutrition advice for younger skiers?

George Hovland, age 77: “Never fast foods. Eats lots of fruits and veggies, also grains, nuts and fish…salmon – not farm raised.”

Keith Kepler, age 69: “A low fat, high carb diet is the way to go…4 oz. of meat per day is enough and use meat substitutes (beans, legumes) often…I eat organic as much as possible.”

Karl Andresen, age 79-1/2: “Find a balance between the dictates of your mind, heart, and stomach. Harmonize knowledge and appetite. This should include a balanced diet, always including plenty of complex carbohydrates and a minimum of saturated fats, salt and cholesterol.”
Jim Kidder, age 68: “Beer is not a beneficial carb…”

Dwight Beavers, age 68: “Lay off sugar and pop. Eat fruits and vegetables daily.”

Don Hurst, age 72: “Eat plenty of fruits and vegetables daily.  Stay away from saturated fats, anything fried (like “fast food”). Limit red meat, eat more poultry and fish.

Ed Harjala, age 82: “Carbo load…eat fish and poultry.”

Dominic Ori, age 69:  “Avoid colas..fruits and vegetables daily.”

On Training:

Marlor: When people see you out skiing at 60+ years of age, they assume you must train all the time. How many hours per week do you usually train…and any advice to avoid burnout?

Jim Kidder, age 68:  “I retired from grain farming in Indiana when I was 59…back then it was go-go-go”, 16 hours a day. Sorry to say, but I now I don’t really ‘train’ as such, I do what I enjoy…some mountain biking, hiking, hunting, and skiing. Life’s too short to waste on un-enjoyable things.” Training hours per week: 8-10.

Dwight Beavers, age 66:  “Set goals, do a little each day. Find time in or outdoors…train with your wife or friends.”  Training hours per week: 5-9.

Don Hurst, age 72: “…I’ve come to realize the older body is incapable of reaching the training goals and level of performance of younger athletes; some intensive training is still important but now I train at a level of only slight discomfort instead of all out…and don’t be afraid to take a day or two off.” Training hours per week: 10-15.

Norm Hefke, age 67: “I usually set goals for my races – to “beat the guy that beat me last year” or to make a certain time in a race.”  Training hours per week: 6

George Hovland, age 77:  “Train hard consistently…train for speed when younger; weekly average this season only 5-6 hours...don’t own an x-c center!”

Karl Andresen, age 79-1/2: “I let my body decide how much I “train” per week…somewhere between 8 and 12 hours…thinking too seriously about ‘training’ may transfer exercising into chores and lead to burnout.  Skiers that aim for medaling in races must stick to a more serious training schedule and take the risk of burnout. Good luck to both kinds.”

Ed Harjala, age 82:“The good Lord gave me the ability to ski...and if I don’t use it, I’ll lose it. At times I feel like not skiing, but a person has to just push himself, and get out!”

Roger DeGroot, age 59: “Keep it fun…I do running, biking, and recreational kayaking off-season; weights and yoga all year round…x-c skiing in the winter.”

Charles Martin, age 76:  “I enjoy the ambience and beauty of winter scenery.” Training hours per week: 10.

Marlor:  What gets harder as you get older, mental toughness or physical toughness?

Don Hurst, age 72: “…I think mental toughness becomes increasingly more important because the level of physical performance decreases with advanced age. Desire and determination takes over for physical limitations.”

Roger DeGroot, age 59:  “Both…(mental and physical), but you have to have fun.” 

Jim Kidder, age 68: “Probably the mental toughness – I’ve always had that. Toughness – but not driven.  My wife might call it stubbornness.”

Keith Kepler, age 69: “Over the past 20 years I have found that if you take care of yourself (physically) with healthy eating and exercise…then a more positive mental attitude develops.”

Karl Andresen, age 79-1/2: Physical toughness is harder.  Mental toughness is more related to willpower so we have more control here. Physical toughness in the final analysis depends on the capacity of body parts to perform. When that capacity has disappeared, no amount of will, intentions, or mental manipulations will prevail.  In the end, it is a matter of constitution.”

Charles Martin, age 76: “If you have mental, the physical follows.”

Comparing research to reality:

What the research tells us about healthy aging….

What Master skiers tell us from their life experiences….

Up to 50% of aging decline can be attributed to inactivity. Short-term goal setting for related to sport achievement is associated with an optimistic outlook for the future. Individuals who exercise regularly tend to also have a better diet. 10 hours a week of vigorous activity is essential for weight maintenance. An active lifestyle is associated with less depression and less chronic disease Regular exercisers are willing to be flexible with their schedule so that they do not miss due to unexpected conflicts.

Use it or lose it. Goals set for the season provide motivation to continue to look forward to the future They endorse a balanced diet of fruit, vegetables, grains, lean protein. They go easy on sugar and alcohol. They include vigorous exercise as part of their lifestyle year round. Training programs include a wide variety of indoor and outdoor activity. Competing in x-c skiing improves sense of accomplishment, and sense of belonging to a group who also practice a healthy lifestyle  Finding time to train can still be a challenge and affects goals Your body can give you a lot more than you think it can…if you listen to it and treat it with respect.

Authors comments: Thanks to all the Master skiers who were willing to share their insights and experiences. Apologies to those who I was not able to include.

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