Great stretches to help your body before and after skiing

We asked our friend Cole Nelson, fitness manager for GreatLIFE Golf & Fitness Club, to give us a few pointers on how to stretch before and after a glorious day of skiing. 

Here's Cole:

As the temperature starts to dip, and our thoughts go to snow, the excitement starts to build for the upcoming ski season. Having a good, solid cardiovascular and strength base is imperative as we prep for those exciting days on the mountain.

Cole Nelson

What about the day-of? We will address some of the best day-of pre-ski and post-ski exercises to help reduce fatigue and soreness and maximize your enjoyment on the mountain.

No matter how well conditioned you are, proper fitting boots and equipment is a must. Ill-fitting boots can cause premature ankle, calf, and quad fatigue and increase the risk of injury due to lack of control.

Pre-Ski Warm Up

Don’t count on walking your snow equipment from the car to the base of the lift as a “warm up”! Take the time to prepare your body.

Swing one leg forward and backward to loosen hips. Keep your leg relaxed with the big movements to warm up the body. Some light lateral hops and body weight squats work well for a quick dynamic warm up to get your heartrate slightly elevated and blood flowing through your muscles. 

Start with 15-20 body weight squats and then move on to 10-20 lateral hops per side.

Next, I’d recommend alternating reverse lunges to target the quads, glutes, and hip flexors. Do 10 each side.

Moving to a total lower body stretch, place one leg behind you, knee straight and heel flat. Lunge onto your forward leg keeping trunk upright, stretching the behind leg’s calf and hip flexor holding for 30 seconds. Repeat on the opposite side.

It is important to stretch your quads. Stand tall and bring one heal up toward your glutes. Use a ski pole or railing to stabilize yourself and grab your toe pulling in towards your glute getting a nice stretch in the quad. Hold for 30 seconds and switch legs.

Finally, prepare your trunk by standing, feet firmly planted (slightly more than hip width apart) and twist trunk by swinging your arms side to side, loosening the spine. Shoulders: Big sweeping arm circles on each side.

Post-Ski Stretches

Be sure to get your quads and trunk stretched out as described above! Add in, hamstrings: standing, cross legs and fold at the waist feeling a nice stretch in the back legs hamstring. Hold for 30 seconds and switch legs. 

Lastly, deep hip rotators. Sitting, cross one ankle over the other knee and sit up, slightly bend forward for a deep hip stretch. If you have access to a foam roller roll out your glutes, front and back of the legs, and calves. Enjoy a nice hot tub or hot springs après ski with friends and as always, remember to hydrate properly! 

A few thoughts about riding in the fall

Fall riding is the best riding. 

Maybe it's easier to say that because it's fall and we still want to ride our bikes as long as possible. But there's no denying the appeal of cooler temps and the wonderful light of a late afternoon. 

Spoke-n-Sport Tuthill: How it all began

One year ago we opened up Spoke-n-Sport Store #3 (store #2 is in Brookings). It has been such a crazy trip. Here's where it started.

About six years ago we started dreaming a bit bigger. If Spoke-n-Sport were to add another location in town, where would we add it and what would it look like? We did the most logical thing, we opened up a map. We had some criteria. It had to be accessible by bike trail. It had to serve the community that it was in. 

Tuthill Trail Fest - It's more than a bike race

It's hard to remember what it was like in Sioux Falls before we had miles and miles of single track for off-road biking. 

Well, it's not that hard because it hasn't been that long. Which is amazing when you think about what the Falls Area Single Track group has accomplished since those early days at Leaders Park. 

Biking to school, past and future

School starts for pretty much everybody in the Sioux Falls area this month.

Which for us often brings up memories of biking to school. That's certainly true for the Spoke-n-Sport supreme leader Chad, so we had him write about it.

Enjoy:

Growing up, both of my parents were teachers.  

They were always going to work just a little too early for me. My dad taught high school physics and my mom taught at a pre-school. If I wanted to be lazy it meant I would have to leave with them an hour early.

No thanks.

Celebrating one year of the "Tut" location

We opened the doors of our third location on South Cliff Avenue - right across from Tuthill Park and right next to the bike trail - in August, 2021.

The building used to be a well-known convenience store chain. That's why... yeah, that's why that thing above is a thing. Rest assured, there will be merch.

It's been a crazy year for sure.

Peter on the Otso: It's built better

A few weeks ago, we told you about the Otso line of bikes we are now carrying. 

These were Tuesday's initial impressions after racing an Otso. 

As they've been coming in, we are even more impressed the quality and attention to detail of these bikes. 

Peter has had time to really get to know the bike from the ground up as we've built them for customers. Building bikes you get a feel for the quality of the machine, from the paint to the manufacturing. 

Here's what Peter had to say:

Fantastic news for BMX in Sioux Falls

There's some good news on the BMX front.

The Sioux Falls BMX group received approval recently to build a track at Elmwood Park. (Yes, we have BMX bikes in stock.)

Elmwood is at the corner of Russell Street and Kiwanis Avenue and is also the site of a cyclocross race each fall and a home for CX practices. There have been some BMX features back in the trees for many years, but now a real track is getting built with the city’s blessing.

It's a big development for local BMXers and a great thing to see for the cycling community as a whole.

When Chad was a skateboarder...

I consider myself a skateboarder.  

At least I used to be. 

I can still ollie enough for my kids to be very scared for our lives.  One wrong move and a skateboard becomes a missile destined for viral fame.  My friends and I used to rip around town back in the late '80s. 

At the time Shredder Skate was the board shop to hang out in, Thrashin' was the movie and everyone was trying to find Animal Chin.  If I had pictures they would be grainy.  They would have captured two scrappy skaters who dreamed big and had bad haircuts.

Curious about S.F. bike racing? So was Zoe

The second half of the Sioux Falls Bike Racing Series begins on July 12th with mountain bikes at Tuthill Park and then cyclocross in the fall. 

You can see all the details on their website or on Facebook.

That got us thinking about how the racing in Sioux Falls has really expanded and how it fits into the wider cycling community. We asked one of our newest Spoke-n-Sport employees, Zoe, what she thought because she's a recent transplant to Sioux Falls. 

Here's what she said....

I moved to Sioux Falls in October of 2021 and immediately sought out the cycling community. I came from Portland, Ore., where cycling was just a part of my everyday life. I didn't have a car and so my bike was how I got around. 

Innoskate in Sioux Falls: The really big deal you may not have heard about

We're thrilled to be part of Innoskate on July 7-9 at The Levitt in downtown Sioux Falls.

We'll be there so come and see us at our photo booth.

This is a huge event for our city. It's a cooperative effort between the Smithsonian, USA Skateboarding the The Levitt. 

How about that.

And, it's skateboarding.

Think about that for a minute. Oh, how far we've come.

Here's a sample of what's going to be going on:

Cocked, locked and ready to... not get stolen

When it gets nice, the bikes come out.

So do the thieves. 

We've been hearing and seeing social media posts recently about stolen bikes. That really sucks. 

If you're in Sioux Falls there's a Facebook page for news about stolen bikes. Like the page. Then share when you see a post. That's how we fight the thieves - information and connection.

Sharing information works. Bikes can be recovered if we are all vigilant and on the look out. Nothing against law enforcement, but they're busy. Your bike just isn't their priority. Working together, we have the best chance to find stolen bikes. 

Tales from Arkansas: I need a new bike

A group of Sioux Falls-area dudes recently journeyed to the new mecca of mountain biking - Bentonville, Ark. - for a few days of festivities. One of those dudes, Dave Decker, was kind enough to relay his experience.

Here's Dave:

"Gosh this bike has held up well, what’s it gotta be… like almost 10 years now?" 

That’s what I thought until I ran across a pic of my youngest, graduating this year, with my bike when she was a baby!

Per usual, I got a fantastic tune-up and it’s been running like a gem. I just have been in "making it work" mode for so long as you tend to do when you have kids and car repairs and everything else tumbling in. Then my buddy texted and said "Bentonville." 

We are strong. We are powerful. We are brave.

The Female Cyclist: A rare species, hardly seen in nature. They are a reserved and timid breed, only exploring their natural habitat when there is little fear….

ERRRRRRRR (queue record scratch) WHAT!?!?! 

No no no, let’s get this straight. Women are STRONG, POWERFUL, and BRAVE. We are constantly jumping over barriers set before us and constantly destroying the classifications and titles set upon us. We need each other more than ever, especially as we strive toward equality in every space.

I'm Tuesday Vander Weide, the manager of Spoke-n-Sport on Cliff Avenue near Tuthill Park. I'm a cyclist, a bike racer, a woman, and a lover of all things two-wheeled. 

Otso! We've got Otso. You're going to love Otso.

Introducing... drumroll please... Otso Cycles!

It's the latest brand we've added to the Spoke-n-Sport lineup.

Otso is a Minnesota-based company with a heart for gravel and fat tires that drives the spirit of cycling forward like nothing else.

Why start a bike company?

Good question that Otso was kind enough to answer.

Hottest New Skis for Next Season from Peter

That's Peter

Peter Oien manages our Minnesota Avenue store, which is the epicenter of our winter sports offerings.

Ski season may be over, but the gear is already ramping up for next season. We asked Peter to tell us about some of cool stuff that's coming for next season.

One of the perks of the job is getting to try out new skis and other products before they hit the market.

Here's Peter's insight:

Whoa! Stay tuned. Peter has some cool stuff to show you.

 

The ski season may be over for this year but we're already planning for the next one. 

Minnesota Avenue store manager and gear aficionado Peter is deep into what's coming out next year that will be in demand. 

We'll have more for you in a couple days so be sure to check in on the blog for updates going forward. If you're interested, you'll want to be ready to jump. It's gear that won't last long once it's released. 

More coming soon. 

Meanwhile, if you're a deal hunter, now is the time to get ready. We're packing up the winter inventory but we'd rather sell it than store it.

Click here to see everything we have in stock and marked down. 

See ya soon.

It's a Harley! Serial 1 is a new level of e-bike experience.

We're carrying a new brand of e-bike at Spoke-n-Sport.

That's probably not surprising. Until you hear that it's a Harley. 

Well, not exactly. 

Serial 1 was developed in Milwaukee in conjunction with Harley-Davidson. In fact, the brand name pays homage to "Serial Number One," the nickname for the oldest known Harley-Davidson motorcycle. 

Meet Spoke-n-Sport ambassador Jacqueline Palfy

 

The Spoke-n-Sport ambassadors are cycling enthusiasts who lead rides, conduct clinics and represent the shop in our community.

Going into the warm months of 2022, it's time to introduce this year's ambassadors. We'll post a short Q&A to introduce - or reintroduce - them to our Spoke-n-Sport universe.

Today is Jacqueline Palfy. 

Better fit, better boot, better skiing

It’s natural when you pull on a pair of ski boots to think, “My toes are cramped. These are too small.” And maybe they are, but it’s just as likely that they’re the right size when you get on the skis. 

The problem is, once you get out on the slopes, if your boots are too big, you’ll get that slammed feeling in your shins. That will end the fun pretty quick.

You don’t want to travel all the way to Colorado or Wyoming or Utah for some spring skiing just to end up sitting in the lodge in pain.

Meet Spoke-n-Sport ambassador John Gruber

The Spoke-n-Sport ambassadors are cycling enthusiasts who lead rides, conduct clinics and represent the shop in our community.

Going into the warm months of 2022, it's time to introduce this year's ambassadors. We'll post a short Q&A to introduce - or reintroduce - them to our Spoke-n-Sport universe.

We start with John Gruber.

Welch Village demo days gave us a glimpse into what's coming

The Spoke-n-Sport crew headed up to Red Wing, Minn., recently for the Welch Village Demo Day.

It's a chance for product reps from the Upper Midwest to show off some of the newest gear for people like us who get to bring them to you. 

Derek from our Minnesota Avenue store made the trip and he said he came away excited about the new boards and skis that "can make you feel like a kid again when you're riding."

There's some really cool developments for going up hill - and then downhill - with split-boarding and skinning. That's a big part of the back country skiing that we wrote about when Chad headed west for an adventure. 

Move fast to go fast. Bikes are in stock!

Giant Talon 1

Liv Alight 2 

Changing expectations. What can I get? 

It's ridiculous to think that in modern American consumer landscape, the average person can't get what they want. Well, that seems like a ridiculous statement on the face of it, given where what we've gone through and where we are today. 

It's a strange place to be, isn't it? 

Upset that we can't get consumer goods when history would suggest that it could be - probably will be - so much worse. 

Yet here we are. 

Not able to get exactly the bike we want, forced to accept what we can get. 

Here's some good news: We have bikes!

Backcountry skiing with Chad: An incredible adventure

Backcountry skiing isn't new.

In fact, when you consider that people have been using skis as transportation - and fun, of course - through the mountains for generations, it's really quite old.

But like all things recreation, gear makes it better and more accessible to more people. 

This is Chad. More photos below.

Spoke-n-Sport president Chad Pickard recently broke away from the hubbub of running the city's finest full-service ski shop (and a bike shop don't forget) to spend a few glorious days in the back country around Cooke City, Mont. 

The first question most people have is, "Why?" 

First, it's in the mountains so there are amazing vistas in some of the best places on earth. Plus the opportunity to ski unbroken powder in a way that few people get to experience. 

"You go there to see the things you can’t see in a car," Chad said. "Where we were, those views are not accessible for everybody. They are for the ones who push hard and just want to experience that next view." 

But getting away from the masses at the local resort also comes with some challenges.

Dissecting cynics and lovers via the bike

We begin with the premise that there are two kinds of people in this world, the lovers and the cynics. 

Not that a cynic can't be a lover. That's absurd. 

Yet, when it comes to love, cynics are difficult. 

It makes Valentine's Day... difficult. 

It's a no win situation if you're the partner - or hopeful partner - of the love cynic. If you join in the cynicism, eschew the trappings of what is, admittedly and unabashedly, a made-up holiday, you risk the perception of not caring about them as a human being. 

That doesn't end well.

The other side of the VD - wait, can't do that - the Valentine's Day conundrum is wading into the chocolate and stuffed animal muck that is the tradition. 

That's fraught with peril as well. "Oh, you're one of those."

What's an sincere and caring partner to do?

That's right - BIKE GEAR!

The Winter Olympics: Two weeks of dreaming.

Get ready for the snowblast. 

Not here, unfortunately.

The Winter Olympics start Friday (Feb. 4) in Beijing for two weeks of non-stop winter sports. 

If you're a fan of skiing, hockey, the luge and the like, there's a deluge of options for viewing. 

It's a "snow-blast." 

Get it?

For all the hype and hysteria that comes with any Olympic games, it's also the stuff from which dreams are made. 

Specifically, the dreams of children perched in front of the TV - or laptop, or tablet, or phone - are often inspired by the heroes who spring up along the way. 

Nearly every gold medalist tells stories of wanting to be "that person" when they were little. They want to go that fast, be that agile or fly that far. 

That's the magic of the Olympics. 

T.S. Eliot needed a fat bike

 T.S. Eliot wrote, "April is the cruellest month." 

(Yes, I had to look it up to be sure.) 

T.S. Eliot was wrong. It's February. 

If you ride bikes in South Dakota, it's always February. The bikes are hanging in the garage or sitting on the trainer. The trainer simply mocks your insolence. 

March offers some hope with occassional rideable days. 

April is still a dream. 

Damn you T.S. Eliot. 

Three things to check before the family ski trip

We’re coming into the prime ski trip season.

A lot of families use Spring Break, President’s Day weekend and other school holidays to make a quick trip to Colorado or similar ski meccas.  

In the chaos of daily life – not to mention prepping for a trip – the state of your gear can get stuffed into the background. Taking a minute now can save you a load of aggravation and money on the mountain. 

Peter Oien, manager and all-round gear guru at our Minnesota Avenue store, has some advice. 

There are three areas to consider. The gear. The travel. The body.

Pain and suffering are not the same thing

Suffering is part of cycling.

Pain is not. 

Which is not to say that there aren't painful moments. There are inherent dangers that we don't need to go into, experiences that we've all had. 

But you should never be in pain on the bike. At least ideally. Most pain we experience - in the saddle, knees, shoulders, hands, back, neck, feet - is evidence of something that can be fixed or made better. 

It's your body saying there's something not right about how it is lined up with bike. It's your body asking for help. 

The reality is that you're taking an incredibly complex, beautiful and malleable being and hooking it to a beautifully simple but un-malleable machine. You can get on about any bike and make it go. Your body will adapt to that moment.

But if the points on the bike - the pedals, saddle and handlebars - aren't where they are supposed to be, it might hurt, especially if you do it long enough. That's where pain comes in. Your body is asking you to stop.

That possibility of pain is minimized by a professional bike fit. Thankfully, you can get that at Spoke-n-Sport. We're the only ReTul certified fitter in the area. You can learn more about that here. 

Suffering is a different deal.

That's your brain demanding that you stop.

Not everybody who gets on a bike suffers. Nor should they. There is nothing better than a casual family bike ride through the park or to the coffee shop. 

But if you start riding for any distance or purpose, there will come a time, well.... you're going to suffer.

That's mental, and for a different day. 

There's a phrase in bike racing, affectionately known as Rule No. 5. It's not for everybody. There are plenty of people who will say it's stupid racing stuff. Fair point. But if you want to learn more, you can visit the Velominati. Consider yourself warned.

Our snowboarding ambassador Melissa MC

It seems unsophisticated to qualify Melissa MC's snowboarding mission as focused just on women.

To be truthful, she's an ambassador for everyone. 

But she does have some gender-specific insight whether you're headed out to Great Bear for an afternoon with friends or planning a Colorado vacation. 

First off, her last name isn't MC, that would be weird. It's a nickname, short for McCauley and she's a Spoke-n-Sport ambassador. 

You can find her at Great Bear every Thursday from 5 to 9 p.m. for Ladies Night. Stop by to get some tips on gear or moves or just to say howdy. 

And if you happen to be female, Melissa can hook you up with the 605 Lady Shredders, an informal tag for the circle of cool kids she hangs with. 

Not do belabor this gender thing, but Melissa does have some tips when it comes to gear for women.

What works for a petite woman may not work for a tall woman, for example.

"But when items are designed for women, you can immediately tell because you are more comfortable," she says. 

Which is not to say that women can't wear men's gear. It all depends on your body. 

"Gear is there to make you feel comfortable and confident so you want to go skiing or snowboarding."

Spoke-n-Sport has a wide variety of women's clothing, skis, snowboards, boots and bindings in stock. Our expert staff can help you find exactly what works best.

Ladies Night at Great Bear is a great chance to get out whether you're new to the sport or fully confident in your abilities, Melissa says.

"The biggest thing to take away from Ladies Night is that it's meant to be fun," she says. "We want all levels and positive attitudes."