From Couch Potato to Piste Rocker

Today I'm meeting up with Manuel Hirner, ex-professional athlete, family man and multi-sport enthusiast, who is active all year round in his home town of Saalbach. I talk to him about the various sports options in the region, his personal motivation for a consciously active lifestyle and tips and tricks on how to get out on the piste - or the bike - with ease, even for supposed couch potatoes.

Manuel Hirner - his passion, his philosophy

The 39-year-old from Saalbach can look back on a sporting career. As a professional athlete in the Austrian national team and ÖSV athlete in cross-country skiing, sport has played a key role in his professional and private life since he was a child. As Managing Director of the Glemmtal mountain railway company, his priorities have changed in recent years and although his job and family take up a lot of space, he focuses on a high level of fitness and a healthy lifestyle as a key factor in his work-life balance. Coming from a background in competitive sport, he naturally knows the different sides, philosophies and training approaches. In this story you can learn about the tips he has for us on how we can incorporate sport in its various facets into our individual lives.

Tips from a pro - how do I get started on the road to becoming a piste and bike trail rocker?

E-biking is the perfect way for me to get started. Admittedly, it took me a while to get used to the idea of ‘assisted’ cycling. And now I'm an absolute fan and love riding my e-bike through the breathtaking mountain scenery. The highly innovative bike models make fine-tuning possible that takes every training level into account. This type of biking is easy on the joints and you can enjoy long distances and varied landscapes without having to exert too much effort. If you are already a little more trained, you can adjust the training intensity with the settings on the bike. I personally ride with a heart rate monitor and consciously enjoy low-intensity training at a low heart rate. Many athletes, especially beginners, tend to forget the low heart rate movements, which are very important for the athletic foundation. Hiking is ideal for this.

There are numerous professional partners in the valley who make it super easy to get started. Whether you are a beginner or want to hone your skills with a bike technique training programme - the bike schools are highly recommended and will advise you on the perfect equipment.

Once your body has got used to regular exercise through gentle training, there's nothing to stop you getting started on skis. For beginners, I recommend a beginner's course with professionals - numerous ski schools in the valley offer group courses or private lessons for beginners. This offer is also perfect for returning skiers - learning the technique of a new sport without making mistakes is simply more fun later on.

And then? What happens next?

In general, I am an advocate of alternating training. In my opinion, the idea of doing EITHER endurance sports OR strength sports is outdated. Especially as you get older, the focus should be on functional training. The mixture of solid strength training and endurance sports that are fun has been proven to be the healthiest. This approach is now also ubiquitous in professional sport.

Consistency is the key! Not only is it exhausting, it's also not healthy to be a ‘weekend warrior’ and spend the week lazing around while running or cycling kilometre after kilometre at the weekend. It's all about regularity - for the mind, but also for the body!

And although my advice is to train according to a plan and set yourself small goals, I think it's important to follow the motto ‘The journey is the reward’. This credo sounds superficial - but it is the key to sport, health and exercise.

For all those who don't live in the mountains and don't have a natural paradise on their doorstep - how can you prepare at home for biking, hiking, trail running, skiing, cross-country skiing & co. in Saalbach?

Start very easily with conscious walking. Long walks are good for the body and mind. Getting out into nature on a regular basis strengthens the musculoskeletal system and prepares the body perfectly for various sporting activities. Incorporate exercise into your everyday life whenever possible. Is there a lift in the office? Good - but take the stairs! The bus stops right outside the front door? You can still get off one stop earlier ... Small changes like these bring more vigour into your life.

If you then feel like doing more, I can recommend having a training plan drawn up by a professional. Sign up at a gym if that motivates you or train with one of the various fitness apps. Think about how it can work best for you.

A fine mix of HIIT (high-intensity interval training with a pulse of up to 90 % of the maximum heart rate threshold) and endurance units with a low heart rate, e.g. crossfit workouts or running intervals. This is referred to as training in zone 2, i.e. 75% of your maximum heart rate. A little mnemonic: I can still keep myself entertained during the activity. And very importantly - fun activities with friends and family - that's the key for me.

Accompanying strength training is particularly important for mountain sports such as alpine skiing. Complex exercises not only strengthen individual muscle groups, but also the entire musculoskeletal system and balance.

To summarise:

• It's all in the mix - plan endurance and strength training sessions and try out different sports!  
• Don't question your sports sessions any more. Plan them into your diary. Just like all other appointments.
• Start with light training, 40 minutes a day or 3 times a week. Adapt the sessions - the motto is: more frequent, but shorter!
• Get support from a professional - either as an app or in the gym and train according to your personalised plan.
• Six weeks is a magic limit - you will notice changes in your body. However, you will usually feel better and happier after the first few workouts.
• Find sports that fit into your life and that you enjoy. Do you have kids? Then do gymnastics together. Be outside a lot, do playful exercises.
• Find a balance to stressful everyday life, clear your head, whizz down the slopes with ease and go through life with a healthy body feeling - there are so many reasons to do more sport and exercise!

3 personal questions for Manuel Hirner

What is sport for you?

Sport is like brushing your teeth. I don't always question it - I just do it.

Exercise and a healthy lifestyle are essential for me. I'm active to clear my head. My work-life balance only works that way.

What is your favourite sport in summer?

I love the variety. Trail running is one of my greatest passions, along with biking. In Saalbach, you have the great advantage that you can easily get to the most beautiful starting points for trail running routes with the gondolas or take the gondola back down to the valley after running towards the summit. You can enjoy the fantastic views - and it's easy on your joints.

What I like about e-biking, apart from the long range, is the pulse control - I do such units in ‘Zone 2 training’. This is a great counterbalance to high-intensity CrossFit units, for example. When mountain biking, I enjoy the different trails and paths in the region and when gravel biking, of course, the variety and the easy routes.

What is your personal place to be in winter?

Definitely - with waxed skis and sharp edges high up on the summit. I love the view from the west summit. Enjoy it briefly - and then get skiing!