Disciplined training and an active lifestyle translate to ski racing success for 67-year-old Lee Kaufman
To maintain his competitive edge, Lee Kaufman, a 67-yearold ski racer, follows a year-round workout regime with the same intensity with which he pursues wild game and fishes for trout around his Montana home. In the winter months, Kaufman and his wife relocate to Dillon, Colo., where he competes, along with his daughter Jennifer, in weekend races in the Rocky Mountain Masters Ski Racing Series and in midweek town races.
Since he returned to racing five years ago following a layoff of two decades, the onetime captain of the Middlebury College ski team has amassed an impressive list of victories. He's a consistent age group winner in the giant slalom, super G and his favorite event, downhill.
With results tabulated using an age-based handicap system, Kaufman, a retired attorney, emerged as the overall winner in races at Keystone, Ski Cooper, Vail and Aspen in 2006. In addition, he finished as the Molecule F Speed Series national speed champion for age 60 and over and the Rocky Mountain Class 9 (ages 65-69) overall champion.
Kaufman attributes part of his success to twice-a-week workouts with his personal trainer, Teckla Putnam, whom he good naturedly refers to as "The Queen of Torture." Since he began working with Putnam four years ago he's become an ardent believer in the importance of a personal trainer."You just can't do it on your own unless you're a very extraordinary person," he said. "You have to have someone goading you on."
Kaufman also considers his frequent hunting and fishing expeditions an integral part of his off-season conditioning program. "If I don't happen to be at the gym on any given day, I'm chasing my dog up a hill or I'm climbing to the top of a ridge," he explained. "From late summer on, a lot of my training is out in the field. I'll walk anywhere from 10 to 15 miles hunting and that's on tough terrain. I do that as a conscious part of ski training."
This call of the wild -- plus his twice-a-day spinning sessions -- helped Kaufman rebound from arthroscopic surgery on both knees this past June. Below is a summary of his typical weekly training regimen.
Off-Season: After racing season's end, Kaufman's training focuses on core strength, flexibility and rehabilitating muscles and joints fatigued by "the rigors of ski season." Beginning in midsummer and progressing into fall, his focus shifts to strength training, overall fitness, balance and coordination.
MONDAY: Kaufman's week begins with a self-directed workout that can vary in length from 20 to 60 minutes. He stretches daily, usually targeting the lower body.
For one simple stretch he sits on the floor with the soles of his feet together. With his feet as close to his body as possible, he presses down on his knees. During hunting trips he'll use a tree or fence post to lean against and stretch his legs. He also fits spinning into his regular workouts. With his stationary bike set at low resistance, he pedals for 15 minutes at no less than 85 revolutions per minute.
For a series of core-strengthening exercises, he uses an exercise ball. The exercises include ball squats, which are squats performed while leaning against an exercise ball against a wall. To improve balance, he'll do these squats on one leg. Other activities include back extensions and leg curls, also using the ball. He performs a minimum of three sets of 25 reps.
TUESDAY: The skier meets with his personal trainer for a 90-minute morning workout. In the spring and early summer, he does Pilates, ball exercises, stretching, spinning and light weight training. In midsummer, weight training increases for both upper and lower body.
Lower body weight work includes leg presses and leg curls. He performs these exercises first with both legs, then with each leg individually. He completes two or three 15-rep sets with weights of approximately 180 pounds. Strong hips are crucial for skiing, so his lower body work includes hip adduction (pulling legs together against resistance) and abduction (pushing legs apart against resistance). As with presses and curls, Kaufman completes two or three 15-rep sets.
Upper body routines include pullovers (105 pounds), pull downs (165 pounds) and flys (60 pounds). He performs three sets of 15 reps. He uses stepping routines to increase balance and build leg strength. In one activity, he holds weights of 10, 15 or 20 pounds in each hand and steps up onto a curved surface. He often performs these routines on uneven or nonlevel surfaces to improve balance and coordination.
WEDNESDAY: More stretching, spinning and core work. In the fall, Kaufman often joins a friend for a midweek hunting expedition.
THURSDAY: The second of two weekly 90-minute morning workouts with the personal trainer. While the goals of these workouts remain constant, activities vary from session to session to keep things fresh. While each session works the entire body, a particular workout may emphasize either upper or lower body work.
FRIDAY: Another self-directed session of stretching, spinning and core exercises.
SATURDAY/SUNDAY: On one of these weekend days, Kaufman repeats Thursday's workout on his own. The other day is an off day. Weekends often include some outdoor activity.
Racing Season: Once race season begins, the goal of the Kaufman's workouts is to maintain the level of fitness and flexibility he achieved in the previous months of training.
MONDAY: Following weekend races, Monday is an off day, although he sometimes skis with his wife in the afternoon.
TUESDAY: The day starts early for a morning of race training which he refers to as "bashing gates." In midafternoon, he visits the gym where a typical workout includes spinning, core exercises and a lot of stretching.
WEDNESDAY: A repeat of Tuesday's race training and an afternoon workout in the gym.
THURSDAY: In the morning, Kaufman competes in a "town race." This is followed by an afternoon of relaxation.
FRIDAY: Another day of race training in the morning and an afternoon session in the gym.
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