Over the past century Deuter back systems and technologies have been re-designed time and time again. The brand is centered around three core principles: quality, innovation and sustainability. Their packs: function, fit and ventilation. Since Deuter has a handful of different back systems designed for all sorts of disciplines, we thought we’d make the shopping process a bit easier to help you choose the best pack.
SL – Women’s Fit
Deuter’s SL packs (Slim Line or Short Length) are designed specifically for ladies or smaller, slender guys. The shoulder straps are set closer together and are more narrow with softer edges. The back/torso length is shorter and the hip belt has a conical shape (like a cone) for a more anatomical fit. As a testament to the fact that they fit smaller guys better, the youngest person to climb Mt. Everest was 13-year-old male Jordan Romero, and he did it wearing the ACT Lite 60+10 SL. Any pack with a VariQuick torso adjustment is compatible with SL shoulder straps (sold separately), so you can customize an SL fit without having to buy a new pack. Examples of Deuter SL packs: ACT Trail 20 SL, Quantum 55+10 SL
Deuter Aircomfort The Aircomfort system is a little different on several packs, but they all share one important feature: sweat reduction. It reduces perspiration up to 25%, thus greatly improving your performance and comfort. With 3-way ventilation, one at either side and one at the bottom, you’ll feel good hauling your pack load all day long (comfortable up to roughly 40 lbs.), even in hotter temps and damp climates. Examples of Aircomfort packs: AC Lite 22 , Futura Vario Pro 50+10
Deuter Aircontact Aircontact systems spread the weight of your load evenly and keep your pack’s center of gravity close to your body’s center of gravity. These systems reduce perspiration up to 15% by leaving an air chamber between the breathable back padding and allowing warm air to escape and be replaced by cool, refreshing air. The Aircontact system is used in Deuter’s larger backpacking backpacks, and is meant for loads heavier than 40 lbs. Examples of Aircontact packs: ACT Zero 50+15 , ACT Lite 45+10 SL
This guest post is brought to you by Tim Hauserman, an outdoor enthusiast residing in North Lake Tahoe who quenches his thirst for the outdoors by exploring (and documenting) trail treks on soil and snow in the greater Tahoe region and beyond. He wrote the official guidebook to the Tahoe Rim Trail, and contributes to a number of different publications.
Tim cruises along with good momentum from one skate ski to the next.
Winter recreation at Tahoe tends to divide itself into several worlds. Of course, there is that busy, crazy, big parking lot, fancy stores, and lots of people world of downhill skiing that everybody out of the area thinks is Tahoe skiing. I try to stay out of that world. Then there is the world of skinning, hiking and skiing in the beautiful backcountry where the lifts don’t run. That’s good stuff, although I don’t do it myself. There is the backcountry touring/snowshoe world which happens in mellow places like Tahoe Meadows and Page Meadows, and finally there is the cross-country ski world that happens at resorts like the place I work, Tahoe Cross-Country Ski Area in Tahoe City. That’s my favorite Tahoe winter world.
All sorts of skiers find sources for joy at the Tahoe Cross-Country Ski Area.
Once you find yourself at Tahoe Cross-Country, Tahoe Donner Cross Country or Royal Gorge Cross Country, here is what you will find:
-Cross-country skiing at the resorts is divided into classic style or striding, which happens in the tracks, and skate skiing, which occurs in the skating lane next to the tracks. The styles necessitate different skis, boots and poles. The majority of season pass holders skate, while the majority of tourists who rarely get out on the snow stride. Many folks do both. The skating is best in older, faster snow and striding is best in new, cold snow.
-Skate skiing attracts the runner/bike-riding crowd that is looking for an aerobic workout. I am totally biased in my opinion that skate skiing is the greatest sport on earth.
-The learning curve for skate skiing can be a bit daunting. Having some downhill or classic skiing experience is certainly helpful, but for most people it takes a few times before frustration turns to rapture. Take a lesson. Most beginners are challenged in the same ways and your instructor will have some tips to make your experience more enjoyable.
-A few quick skating tips: It is primarily about transferring your weight from ski to ski and always being on one ski. Keep your feet together but your tips out at a wide angle. It is okay if the tails cross. Work on your balance and getting a longer glide. Practice without poles. And take a lesson. Tahoe Cross-Country gives free skate skiing lessons on Wednesdays at 10 and 1, and Saturdays/Sundays at 9:15.
You can find cross country skis for both skate skiing and striding, along with boots and poles for each sport at Tahoe Mountain Sports in Kings Beach, about 10 minutes east of Tahoe Cross-Country Ski Resort in Tahoe City.
Dog-friendly trails can be found at most XC resorts.
Kids from the Tahoe Expedition Academy get an early start on their XC skills.
This post comes to you from the staff at Tahoe Mountain Sports. Each of us compiled a list of our five favorite GORP ingredientsand added them to the pot. As expected, there were a lot of sweets in that pot. Apparently we’ve all got pretty serious sweet-teeth in both the office and on the trail. Here it is. The ultimate list. The items we deemed the best GORP ingredients, from all our outdoor adventures combined.
Consensus: Mixed nuts, dried fruits, and anything dipped in chocolate or yogurt.
Staff picks:
Start with your favorite nuts. Buy in bulk and save big.
Todd (Web Guru)-
“Just ‘good old raisins and peanuts’ in mine. -Nah, I’m not that boring!”
Mixed nuts, Reese’s Pieces, Craisins, Pretzels (bonus points for yogurt pretzels), Sesame sticks
Pam (Owner)-
“Truthfully I don’t really make GORP or trail mix, but if I did my dream recipe would be:”
Oat Clusters (vanilla almond), Gummy Worms (or anything gummy), Peanut M&M’s (not plain ones), Yogurt covered pretzels (the pink ones!), Carob whoppers (chocolate dipped malt balls)
Pick out whatever sounds best to you and throw it all in a bag!
Don’t forget to add something sweet!
Anything gummy seems to work for some people.
Keep in mind that anything dipped in chocolate or yogurt will melt on warm days, so keep the weather in mind and store your GORP properly. For example, if your mixture includes M&M’s you probably shouldn’t keep it in a plastic bag in your back pocket while trekking across the desert – unless you like clumps of melted chocolate and the taste of a dirty palm.
If you notice we missed something incredibly tantalizing on the taste buds, please comment and let us know! We’d hate to think we were depriving ourselves of a glorious GORP recipe.
Head to the bulk bins at your local grocery store for the best chance at low prices and a wider selection of goodies for your own killer concoction. And in case you’d like more variety or would rather stock up on whole food trail bars and organic energy supplements, we’ve got those too.
Adam Broderick manages the web content at Tahoe Mountain Sports. When he is not in the office, he tries his best to be in the field doing something awesome.
We all know how fun it is to free-fall into a pool of water. That short moment of succumbing to gravity and feeling weightless is liberating, to say the least. There are, however, a few key points to keep in mind when cliff-jumping. A drop doesn’t have to be over twenty feet tall to necessitate basic guidelines – even a five foot rock-drop-gone-wrong can pose serious ramifications. Please leap safely, no matter the level of gnar. Here are a few tricks and tips to help boost your safety, confidence, and naturally, your stoke-factor.
Cliff Jumping Rocks!
The Do’s
Do: Always scout your landing. Use whatever means are available. Examples include, but should never be limited to, fishing line w/ weights; avalanche probe [link] pole or tent pole at least the depth of your predicted submersion; a big breath of air and a deep dive to physically inspect your landing zone – This is one of the only times being upside down and frantically flailing your arms is appropriate. For some, this may be the most liberating part of the whole experience.
Pre-huck investigation
Do: Always jump as far out and away from the rock as possible, unless you’re aiming for a particular hole and over-shooting could cause serious damage to life or limb.
Do: Scream as loud as you can all the way from take-off to landing.
AND/OR
Call out to any potential onlookers so they don’t miss the awesome show you’re about to provide. This could include sunbathers, passing hikers, or the guy fishing on the other side of the lake.
Do: Be sure to claim a good jump with a solid fist-pump and a shouts of joy upon re-surfacing.
Fist pumps are under-rated.
Do: If jump height exceeds roughly 25 feet, be sure to point your toes downward prior to impact. The last thing you want is your feet to rebound off the water’s surface and force your knees toward your chin. An old friend of mine once broke his jaw and two ribs this way.
Do: Depending on the rocks that line the shore and the climb out of the swimming hole, you may want to wear foot protection. Think practically: rocks are usually sharp. Wear the shoes you’ve been hiking in, as long as they will dry fast enough to prevent blistering throughout the rest of the day, or pack a pair of sandals that you can leave at the water’s edge. If the trek to your jump-zone isn’t too extensive you may think of hiking in sandals with straps, made by companies like Chaco.
Water at swimming holes is usually colder than most places, due to snow melt, lack of sun, or stagnant water. According to my high school chemistry teacher, running water is warmer than stagnant water. You may also consider packing a towel and leaving it next to your shoes/sandals so you can warm up as soon as you exit the water. Beach towels can be heavy on a hike, especially when water-logged, but a camp towel packs down to a small and manageable size, and dries at an incredible rate.
The Don’ts
Don’t: Disregard warning signs. If a sign is posted, someone’s probably been injured doing what you’re about to do.
Don’t: Dive head-first until you’ve already gone feet-first or know for a fact that you won’t break your neck on a rock or the bottom.
Don’t: Follow your friend off the rock. Nine times out of ten you may calculate your distance and timing impeccably. It’s that other ten percent you need to consider.
Don’t: EVER give away your favorite jump location unless you want to see a crowd on your next
visit [Ultimate fail on my part - this is Round Lake, accessed via Big Meadow off Hwy 89 ]
Don’t: Try to do a gainer unless you know you can do a backflip. This will ultimately lead to pain in either your head, back, or ego. Most likely all of the above.
This year’s installation in playa preparation is for the virgin burners. There are plenty of all-inclusive packing lists for surviving a week in the Black Rock Desert, but this is not one of them. I wanted to focus on a few key things that are often overlooked when packing for Burning Man.
Brad Miller and Clay Kimmi of Adventures for Action set out last May to climb the West Buttress of Denali (Mt. McKinley) to raise awareness and funds for the International Health Partners of the United States and Tanzania (IHP-TZ). This blog post is the third in a series Brad and Clay are writing for Tahoe Mountain Sports, who is helping to gear them up for Denali. In past posts, Brad mused on the difficulty of big mountain training and how they were training for the summit.
Anyone who participates in a big mountain expedition inevitably gets asked the same few questions over and over again. One of which is this one:
“Did you train hard enough?”
In the case of Clay and I the answer is yes and no.
However, when it was all said and done, we were definitely prepared enough to get up Denali, which we did in a very respectable time. After being stuck in weather for 4 days at 17,000 feet, we were able to summit on day 12 and were down on day 15. We were definitely up for the task.
Climbing Denali is definitely not easy. We both had times where one of us would crash and were hurting by the end of the day. More than once I had to fight tooth and nail just to stay awake in camp long enough to quickly choke down as much food as possible before passing out in my sleeping bag.
Most amateur climbers occasionally have a few of those days where you think that you should have trained harder because you feel like you just can’t go on. But, those days are one of the reasons we all get out there in the mountains. Those days are the tests we seek; they are the proving grounds. During the times when you feel like you are at the end of your reserves, you have the opportunity to grit your teeth, dig deep and find the hidden strength to succeed. And, after all, that is what big mountain climbing is all about.
CLAY
Once on the mountain, Clay found that there was a distinct hole in his training regiment that left him hurting up to 14,000 feet. When I asked him if he thought his training was adequate, his to-the-point reply says it all:
“Overall . . . no. It was quite simply the lack of sled training that kicked my ass. Not living and training at altitude was a small part of it, but the lack of strength training with the sled was what really affected me.”
No matter how much altitude you do with a heavy pack, everything changes when you pull a 70 lb sled. You have another item to deal with that is constantly trying to foul and trip you up. You use different muscles than when just packing loads on your back. And combining all of this with skis makes everything that much more difficult.
In Kansas, Clay focused on stair climbing and running. While those activities certainly helped prepare him for the mountain, he neglected training with a sled and paid the price. Having trained up to 70 lbs with a pack while in his hotel stairwell in Kansas City, he felt fit and prepared. However, adding another 70 lbs on a sled that constantly fought upward progress showed him just how possible it is to take yourself to the end of your energy reserves while hauling heavy loads.
In addition to the hard work of pulling a sled up, Clay, a Kansas dweller, was not able to practice skiing downhill with a pack and sled. This missing skill set was desperately missed on our descent. Add to that bad breakable crust snow conditions, the descent was a constant fight instead of a pleasant cruise back to base camp.
In reflecting back on how he trained, Clay said that aside from obviously adding a heavy sled element, he would have focused more on interval training in place of long distance running as he feels the intervals were more beneficial.
BRAD
For my part, training in the Tahoe region served me well. Throughout the summer months I was able to pack very heavy loads to altitudes of 10,000 feet on a regular basis. The winter months allowed me to train in a manner that exactly reflected the work we were to undertake on the mountain. Being able to work up to a 65 lb pack and 70 lb sled while skinning up and skiing down packed forest service roads helped my mind and body comprehend and prepare for the task ahead. Doing all this work at an altitude of over 6,000 feet made me that much more fit and I feel like Clay underestimates how much working out at 700 feet set him back. Although he spent a week in Colorado before flying to Alaska, I don’t think this “acclimation trip” helped him much. To access Denali’s West Buttress route you fly in to base camp at 7,200 feet. While my blood was already accustomed to this “daily living” altitude, Clay had to immediately started acclimatizing and so was handicapped from the start.
I agree with Clay that interval training was very important, surprisingly so in fact. It is counter-intuitive to think of interval training as preparation for mountain climbing because there are no sprint-rest periods like in soccer or football. What we discovered, however, was at 17,000 feet and above, a simple slip or stumble that requires a fast movement to correct constitutes a sprint. These snap reactions skyrocket your heart rate and breathing and intervals definitely helped in recovery during these situations. Intervals also greatly helped me lower what I call my working heart rate — the heart rate level I maintain when slowly slogging up the hill in a pace where I can climb for an hour or two without stopping to rest.
Max Neale, Review Editor for Outdoor Gear Lab, shares some tips on how to choose the best campsites and where to set up your tent for the next time you hike into the backcountry. Max regularly contributes reviews and tales from the road on our blog.
A good campsite can make or break your wilderness experience. When traveling long distances or through remote areas, I break the campsite selection process into two steps.
At the macro level, I look at maps an hour or two before bedtime and identify — based on my average speed and the desired time I want to bed down for the night — a general area to sleep. At the macro level, I look for an area that is:
Off trail, so you don’t interfere with other people’s wilderness experience
Flat, where you’re most likely to find a level place to lay down
Near resources such as water and firewood
If the bugs are bad, in a breezy area away from breeding grounds such as swamps and slow moving water
Not in the bottom of a valley where the air will be colder and dew and frost will be greater
Not near animal paths or ideal habitat, which might lead to an unwelcome nighttime guest
Finally, away from natural hazards such as flash floods, potential rock fall, and avalanche
Once I’ve identified a site at the macro level I zoom in and focus on micro level details. Specifically, I look for a campsite that’s:
Dry, because wet ground is more thermally conductive and can promote condensation in your shelter
On a surface that’s not prone to being flooded by rising groundwater during rain
Covered in soft materials like leaves, pine needles, sand, or moss, which will be more comfortable and warmer than compact ground (Note that it’s also important to camp and travel on durable surfaces. Weigh your comfort with your potential environmental impact. Camp in established sites while in a high use areas.)
Next to or under something that will act as a windbreak and reflect heat back to your shelter. Trees, bushes, and rocks can work well.
Finally, once I identify a potential campsite, I lie down and mark the location of my head and feet with a rock.
Happy camping! And may you find some of the best campsites out there.
Brad Miller and Clay Kimmi of Adventures for Action set out this May to climb the West Buttress of Denali (Mt. McKinley) to raise awareness and funds for the International Health Partners of the United States and Tanzania (IHP-TZ). This blog post is the second in a series Brad and Clay are writing for Tahoe Mountain Sports, who is helping to gear them up for Denali. Brad mused on the difficulty of big mountain training and inspiration from his brother in his last post.
Training for a big mountain is a funny thing. Oftentimes people who have their sights set on a far away peak don’t live anywhere near the mountains. Those of us who are lucky enough to reside in a mountainous domain are still challenged by the fact that the mountains we live near are usually much shorter that whatever goal we have in mind. Clay and I have found ourselves in both of these situations and it has made for an interesting 9 months of training. I live in Tahoe, which is a great area if you are in training for a mountain goal. Although the peaks top out around 10k feet, the plethora of mountains means I have plenty to keep me busy. Clay on the other hand lives in eastern Kansas, where the hills roll and the mountains are but a distant memory. He has had to adapt his training regiment to suit his surroundings and busier life. Here, in our own words, is how we manage training for mountain climbing with and without mountains.
BRAD: TRAINING IN TAHOE
I have always subscribed to the sport-specific method of training; the best training for a sport is to play the sport itself. Of course, I cannot go climb Denali all year, but expedition climbing a big mountain (as opposed to light and fast alpine style) is all about carrying lots of gear, and Tahoe affords me ample opportunity to prepare myself for really heavy loads. Having so many peaks out there helps me have lots of fun peak-bagging and seeing new places, and helps stave off the inevitable boredom that training eventually educes.
During the summer months I found myself hiking on dry dusty trails up to the many close summits that surround Tahoe. My two favorite trails for weight training became the “direct” approach to Pyramid Peak and the Ralston Peak trail. The Pyramid trail is a steep 4000-foot climb over a short 3.5–4 miles. This allows for a really tough day that can be completed relatively quickly. The trail offers spectacular views of Lovers Leap to the south and is the perfect outing for anyone who wants a stiff challenge.
The Ralston Peak trail starts higher and is thus shorter. It is also less steep, more scenic, is a little closer to Meyers, which all together provides a shorter day. It is also, in my opinion, the best-kept secret in Tahoe day hikes. Although no one ever talks about Ralston except to backcountry ski, this peak overlooks Echo and Aloha lakes and rewards hikers with some of the most magnificent views that Tahoe has to offer.
Besides being a climber that was in descent physical shape to begin with, I began my Denali training 9 months ago in the summer of 2011. I stayed pretty casual about it but tried to get out at least once a week for a steep day hike. I began with a 40 lb pack and eventually worked my way up to 60 on the trail. Because Tahoe did not produce a heavy winter this year, I stayed in trail hiking mode for many months, gradually increasing weight, distance and height.
Along with hiking I continued body weight strength training; pushups, climbing hangboard and pilates to build and maintain overall strength. I do not lift heavy weights, in part because as a climber I avoid adding mass, but mainly because I do not have access to a gym with weight lifting equipment. I also began running, which I hate, but I find running important as it adds an aspect of high-output cardio that helps me maintain a lower working heart rate while on a mountain. Running is also a great way to get a quick workout when you are pressed for time or can’t get out for a long day. I began with jogging a mile or two and worked my way up to five, where I capped my distance runs. In the 3 months prior to departure I added interval training, starting slow and working up to one hour of intervals at 45 seconds of fast running and 75 seconds of walking for recovery. Interval training is great and I like it much more than distance running. It is a fantastic cardio workout, can be done on a bike, is a great way to burn fat if needed and is a good way to change things up to add variety to your workouts.
When it finally snowed in Tahoe I switched my regiment to more specific activities. On Denali we will be traveling on skis and pulling a heavy sled along with carrying a pack. Fountain Place Road, one of Tahoe’s service roads offers a great “day one” simulation in that it rises 1500 feet over 4.5 miles (a little taller than base camp to camp one on Denali. In times of good snow coverage, I skinned up Fountain Place road, carrying my pack and pulling a sled. Once on top I could dump weight and ski down the road creating a realistic gear cache scenario and a shorter day out than just hiking. This not only allowed me to gain sport-specific strength and experience what working day to day will feel like, it also allowed me to test my gear and dial in my sled system. Again, I gradually added weight until I was able to carry a 65 lb pack and pull a 70 lb sled, hopefully 20 or more lbs beyond what I will haul on the mountain.
As the weather has turned warmer I have heard the climbing-sirens’ irresistible call and have spent more time on the rock, which is probably not the best choice but keeps me sane and physically strong. I have also hit the road more, putting in long rides on my cyclocross bike. With little lake level snow I have abandoned the sled and mainly run and ride for my cardio workouts, but I do so knowing I can now handle the weight and feel that if I hit the mountain tomorrow I am ready for the challenge. Tahoe has helped me prepare well.
CLAY: TRAINING IN EASTERN KANSAS
Oh my goodness, I miss the mountains! When I graduated from the University of Kansas in the winter of 2005, my stint in the flatlands was done. I KNEW that I would never again be subjected to the unrelenting monotony of the Great Plains. I gratefully migrated upstream to the rugged, majestic beauty of the mountains. Love at first hike! Rolling amazing terrain to hike, bike, run, climb, snow slide and swing ice tools… everything that I had longed for in the days of my youth in Kansas City. The mountain lifestyle got in my blood and, as with many of our ilk, became my lifestyle. My days of laziness and inactivity were a thing of the past! I found myself getting cranky if I was not out pushing myself mentally on the sharp end or post holing at altitude with the dogs “helping” to break trail. Training was never really on my mind, but the daily hike, climb or ride became the norm. I found grace in the seasonal migrations, following the snow uphill toward Summit County, CO, and then sliding with the melting snow down to the Left Coast for summer gardening and High Sierra playing. The grace of my waste vegetable oil–powered suburban and dumpster-diving for food made the free flow quite literal.
Ahh the days of yore…. writing about them brings a big ‘ol smile and loads of gratitude for that lifestyle. Training was not something that ever crossed my mind. Daily, I would scratch whatever itch popped up and stay in darn good shape in the process. Alas, change is the only constant in life, and a wedding in October of 2011 lured me back to Kansas City. I had a blast welcoming a new cousin-in-law to the family, and a 10-year reunion two weeks later seemed like a good way to wait for the snow to start falling in the high country. Well, there must be something about the combination of family, friends and loads of connections that can spring the trap of opportunity. I got snagged, hook, line and sinker, and found myself teetering on the edge of moving back to the flatlands. Fortunately, a climb of Rainier at the end of September 2011 with great friends led to a promising opportunity of another sort – a trip back to Alaska.
So, this past fall, I found myself with one of the most challenging decisions I have made in a long time: leave the mountains where I had found my bliss playing in the hills, connection to the Creator and a groovy seasonal lifestyle, or return to the flatlands to pursue exciting new opportunities and create a more sustainable future in community with family and friends. Hello conundrum! After loads of wrestling with pros and cons, ups and downs, ins and outs, the return to the homeland won. BUT, the caveat was that I had something BIG to look forward to – a trip to attempt Denali. I realized that this meant a huge change in my lets go play out the back door in the mountains mentality, to getting psyched up to train with a heavy pack running up stairs over and over. I love challenges, and generally thrive when they are presented. However, the abrupt and somewhat rude transition from earning my turns at 13,000’ after work to dripping sweat in a poorly lit stairwell in a tall building in Kansas City, Missouri, was, well, shocking.
I found that the surreptitious access to a hotel stairwell had replaced ducking ropes for powder turns; 330’ at a time with an elevator descent had replaced my hike off of 6 chair to Snow White Chutes at 12,000’ and descending with graceful turns down to the chairlift for another lap. Every week as I add another gallon of water to my pack or push for another lap in the dingy stairwell, I am motivated by the slopes of the Great One. It is a change to say the least. The miracle of the interweb continues to provide a constant level of motivation. Videos, blogs and trip reports all help to keep me motivated, knowing that others are out there getting the goods in the alpine realm. Regular trips also help keep the stoked meter up. An annual trip to Red Rocks in Vegas provided an opportunity to pack in some serious climbing. A return to Colorado to collect gear and dial in my ski/skin setup allowed me to solo some ice and grab some turns for sanity’s sake. Most recently, a trip to New England allowed for the first time exploration of the Gunks and Northern New England. Variety is a spice that I love, and it has certainly helped with the transition in both living location and training.
Finding ways to stay motivated with little to no vertical relief is far and away the most challenging part of living in Kansas City. The land that I had been caretaking in the San Luis Valley, CO, has an unbelievable view of the Sangre De Cristo mountains – 6000’ of vertical from valley floor to the summits of the Crestone Group of 14’ers. I placed my hangboard to maximize that view, and each session my inspiration and motivation came from the majesty before me. I went from that view to 33 lonely flights of stairs in a dark stairwell. Lets get psyched! I have never been a gym person and the idea of spending federal dollar notes to go sweat with suburbanites makes me want to puke. Time to reinvent and revamp the daily routine! I have found myself doing things that in the past I thought were crazy. However, necessity is the mother of invention, so the knobby tires came off the bike and slicks went on, the harness went into storage and the running shoes were found. No skis, snowboard or ice axes to play with this year – they were left for a lonely winter in a barn. I had gallon water bottles, ankle weights and a heart monitor to play with this winter. Learning intimately about interval training, hill repeats, periodization, nutrition are all part of the arduous and sweaty process. I have managed to find ways that I feel actually simulate some of the motions that will be encountered on the mountain. I spent a week shoveling, wheelbarrowing and raking more than 200 cubic feet of compost on a suburban permaculture project. If pushing 6 cubic yards of compost in a wheelbarrow through mud is anything like pulling a sled on a glacier than I am feeling pretty ready for this!
In the past several months, I have carried heavier loads, ran and ridden longer distances and durations than I ever thought possible. Pushing my body to the edge of its capability in new ways has proven to be an interesting and delightfully surprisingly change from simply playing. The necessity of changing both my mentality and mode of training has helped me to change my view on exercise. I am aware of the importance of daily physical activity on a deeper level. Living in Colorado, being active literally came with the terrain. Living in Kansas, exercise has become a necessity for sanity, yet one that does not come without motivation. Finding that motivation daily to go out and push myself is one that I still am challenged with. Fortunately the dangling carrot of Denali gets me stoked!
Tips for big mountain training
1. Form a training log. Google docs is a great way to share what you and your partners are doing and helps keep you honest.
2. Carry water or other eject-able ballast. Water is heavy and allows you to dump your load at the summit to save your knees on the descent. Rocks can be used if you don’t want to waste water but water allows you to really fine tune your pack weight and increase by small amounts. You can also be a Trail Angel; more than once I have filled up the canteens of hikers who misjudged their water needs.
3. Use trekking poles. For a long time I thought trekking poles were lame. That all changed when I started packing really heavy. Poles help reduce knee strain and have saved me from terrific falls many times.
4. Variety is key. When training over the course of many months, it is easy to get disheartened and bored. Do many different activities to keep your spirits up and mind fresh.
5. Utilize rest and recovery. Remember, you build muscle during recovery, not activity. Find the right number of days a week you need for rest and recovery and stick to them. Occasionally take longer breaks off to go on a trip and mentally recover. Fuel yourself with healthy, nutritious food.
6. Dial your system. Use training days to test gear and figure out your systems, allowing you to hit the mountain ready to climb.
7. Find a partner. If you can’t train with your climbing partner, find someone else who will motivate you to work out with.
8. Take a few training runs up other mountains. Meet with your partners to check each other out while having fun. Practice skills and make sure everyone is up to date, fresh and has good group chemistry.
9. Take skills training if needed. Some skills are better learned from instructors. Avalanche avoidance/rescue and glacier travel and crevasse rescue fall under that heading. Make sure you have the skills to rescue yourself and others, regardless if you are using a guide service.
If you have any big mountain training or Denali training tips specifically, share them with us in the comments. [Denali photo by bdearth/flickr]
I did it! I ran my first half marathon on December 18th: the ZombieRunner Bay Trail Run in Palo Alto. Here’s my advice on how to run a half marathon and what to wear running for your training and race day.
1) TRAIN
It’s not that hard, really! Since you’re only working up to 13.1 miles, half marathon training programs typically top out at 10 miles, with the majority of your runs falling between 4 and 6 miles. Totally do-able! I used the 9-week Runner’s World half marathon training for beginners and enjoyed almost every week of it. Week 5 was a bit tough for me, but it was great to have a schedule to stick to, which prompted me to try out new trails. Here’s a peek at some of the beauty I encountered, though the swampy meadow of the bottom middle photo was quite miserable.
2) SHOW UP PREPARED
I did pretty good. I woke up early in San Francisco, grabbed a healthy breakfast of oatmeal and a hard-boiled egg at Starbucks, and then drove the 40 minutes down to the race in Palo Alto. I got there early enough to get great parking, pick up my bib, queue up my iPhone with music and my running app, and have time to spare to do a warm-up jog and stretch. Though due to all this leisure time, I did hit my water bottle a bit too hard and had to pee about a mile or two into the race. Next time, I’ll save most of my hydration for the night before.
One thing to think about is your pre-race garb. I wore my Loki glove liners and Patagonia Down Sweater pre-race to stay warm. It was chilly out! Some folks only had shorts and short-sleeves, and they were hurting.
Also show up with whatever fuel you need to make it through. I did that, but didn’t eat my standard Sharkies opting instead for a Clif Shot at one of the aid stations. That caffeine-laced goo did a number on my belly and I had to suffer the final three miles with a stomach ache.
Another thing is to think about any essentials that might go awry. For me, it was a hair tie. Mine broke after I tried to tighten it a couple miles in. I was able to knot the elastic back together and have a loose ponytail to get me through. Otherwise, I would have been scoping out all the ladies’ wrists that ran by to look for an extra. No one wants to run a half with hair flopping around like a horse.
3) DRESS WELL
Dressing well is finding that perfect combo that fits your body temp. It’s not a good idea to overdress for the race. You want to feel as light as possible and not have a bunch of layers to stow away later, so a bit of starting-line cold must be endured if you’re running a fall or winter race.
For my late fall/winter trail half marathon, here’s what I wore race day and during training in Tahoe and Reno:
TRAINING ESSENTIALS: Icebreaker BodyFit 260 merino layer (a bit warmer/thicker than the Patagonia one I wore on race day), Mountain Hardwear Effusion Hooded Jacket (a great waterproof/breathable layer for running in rain, sleet and snow), Lole Finalist Tights, Lole Glorious Tights (both a bit thicker than the Mountain Hardwear ones I wore on race day).
And that’s it. It’s quite a simple plan that’s achievable for any level of runner, and the half marathon training was enjoyable. 13.1 miles could be finished in the time limit even if you have to walk, so find a race in your area and do it!
If you have any tips on how to run a half marathon, let us know in the comments.
This special guest post on Nordic skiing is written by Tim Hauserman, author of the books “Cross-Country Skiing in the Sierra Nevada” and “The Tahoe Rim Trail: A Complete Guide for Hikers, Mountain Bikers, and Equestrians.” He teaches both skate and cross country skiing at Tahoe Cross-Country Ski Area and offers up this primer on how to Nordic ski, and why you should do it this winter.
Tim Hauserman teaching a skate skiing lesson at Tahoe Cross Country
Does the cost of a downhill ski ticket make you break out in hives, or are you just sick of the crowds? Do your friends spend most of the winter at Tahoe Cross-Country, Tahoe Donner Cross-Country or the Nordic trails where you live? Perhaps it is time to go uphill, where for less than half the price of a downhill ticket you can get a good workout on groomed trails and begin skiing just a few feet from your car.
Nordic skiing at cross-country ski areas falls into two categories: striding/classic, and skating. Striding involves skiing in tracks, with your skis pointed straight ahead. Skating is done on a skating lane, which is a five-foot wide swath of corduroy next to the tracks. Like it sounds, skate skiing is skiing with the motion you would use ice-skating or rollerblading.
I like to say that striding is easy to learn but hard to master, while skating is hard to learn, but easy to master. If you have never cross-country skied before, striding is a good place to start. It is a little like walking and you can just shuffle along while you learn the sport. For many, the balance is easier than skating, especially if you are given the assistance of the tracks. Moving beyond the basics to becoming an expert classic skier, however, can be challenging and requires a lot of practice. At least that is what I’ve heard; I haven’t quite reached the expert level yet.
Skate skiing has become very popular among runners, bike riders and assorted other endorphin junkies as it is very aerobic, faster than striding and some unbiased observers such as myself believe it is THE GREATEST SPORT ON EARTH!
I have been teaching skating for years and see some people pick it right up, becoming great skaters after just a few days… others, not so much. The strange thing is that I have never been able to put my finger on what the factor is that makes is easy for some and a challenge for others; it isn’t athletic ability or coordination. The key is to take a lesson, listen to your instructor, and give yourself a break if you are not an instant expert. The good news is that remember what I said about how skating is hard to learn, but easy to master? It’s very true, once you get the basic motion down, you will be skiing like an expert quickly.
Learning both striding and skating will allow you enjoy yourself no matter what the snow conditions. Right after a big storm, is the perfect time to be striding (unless you are also a downhill skier, in which case it might be hard to drag you off the mountain). That cold and squeaky sound is music to the ears of a strider, while it makes the skater feel like they are skiing in slow motion. As the snow gets older and firmer, that’s the best time for skating. Hard pack, springtime corn, hasn’t snowed in a week? All good and fast for skating.
Different techniques require different gear. Skating boots are stiffer, poles are longer, and skis are shorter and designed differently then striding gear. Why? Because when skate skiing you need a firmer attachment to the ski, you are poling at head level instead of at hip level, and the skis are all about glide and not kick. When selecting striding skis, you must choose between waxless and waxable. With waxless skis you only need to wax the tips and tails, the glide zones, and do not need to wax the kick zone, which is underneath your feet and grooved to keep you from sliding backwards on the uphill. Waxable striding skis require you to wax the kick zone as well, but with a kick wax, which is different than a glide wax. While it can be a real challenge to get the kick wax right, if you get it, waxable skis are faster and more enjoyable then waxless skis. It’s easier to get the wax right when it is cold, dry snow…which is the best time to be striding anyway.
Nordic gear starter guide:
You don’t need much to have a good time Nordic skiing. Though the upfront cost is fairly high when you buy new, your gear lasts for years and years since Nordic skiing has much less impact and on-slope hazards than traditional alpine skiing. You can outfit yourself completely with Tahoe Mountain Sports’ new line of Salomon Nordic gear. Here’s a short list of the essentials; browse the full Salomon inventory for different styles and men’s and women’s versions of most of the below items.
* Hip belt for water and snacks, or a backpack with a water reservoir. Salomon makes many different versions of hip belts, but this XR Sensibelt model has a more flexible hip band that can transition to running better if you want to use it year-round.
* Lightweight gloves. A rookie mistake is to wear too bulky of gloves. You want a pair that will let your hands breathe like the Salomon Nordic Training Gloves.
* Softshell pants. Again, breathability is key when you’re working up a sweat on the Nordic trails. Opt for the Salomon Super Fast II Pants or the Momentum model.
* Poles. Length is the important difference between poles for skating or striding (cross country): buy ones at armpit length for cross country, and poles that measure between your chin and lip for skating. And don’t just think you can use your alpine skiing poles. You want to buy ones specific to Nordic skiing as they are much lighter. TMS carries three different Salomon Nordic ski poles to choose from.
Tim’s picks for local places to cross-country ski:
Tahoe Cross-Country between Tahoe City and Carnelian Bay has 65 kilometers of groomed trails, several leading to awesome lake views. They have free skating clinics several times per week, and pride themselves on a friendly, small town atmosphere.
Tahoe Donner Cross-Country in Truckee has close to 100 kilometers of trails with access to the lovely Euer Valley. They also provide lessons for every type of skiing and sport a wide variety of awesome skiing terrain.
Kirkwood Cross-Country, 25 miles south of Lake Tahoe, gives you jaw-dropping views of Round Top mountain as you climb up, up and away.
Tamarack Cross-Country Ski Center at Mammoth Mountain is right in the middle of the central Sierra, so you will find awesome views of the High Sierra and deep snow.
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