SUMMER 2009 VOL.1 | ISSUE 3
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I LUBE MY BIKE
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HOW WE ROLL
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INSIDE...
SUMMER 2009
EXPOSURE Assiniboine Lodge
12
Know Your Neighbour
18
GUIDEBOOK Bike Maintenance
26
Big Backyard
28
BOOK REVIEWS Never Bug A Bear
11
The Weekender Effect
31
STILL LIFE Photo Spread
19
ESSENTIALS Bow Valley Bike Trails
8
Summer Salsa Recipe
16
Mindfulness
17
How We Roll
32
Gear Review
34
SCENE + HEARD Weekly Events Guide
36
SNAPSHOT
38
HIGHLINEONLINE.ca
LETTER
Summer 2009
FROM US...
Photo by Evan Peters on Heart Mountain.
Kristy Davison | Creative Director Erin Moroz | Editor
Live in the sunshine, swim the sea, drink the wild air. Ralph Waldo Emerson
Ohhh, heck yeah. The much-anticipated long days of summer are upon us. We’ve been collecting ideas and making plans for the last nine months, waiting on the hot sunny days and cool starry nights to spend outdoors. Four months of good times stretch out before us. Hmmm…what’ll it be? New routing on EEOR? Not launching over your handlebars on The Reclaimer? Or maybe a quick paddle over Johnston Canyon? In between all of your larger-than-life summer plans, be sure to set aside some precious time to relish in the details. Here’s a checklist to get you started: Barbeque everything, even dessert. Experience summer solstice (June 21st) from sunrise to sunset. Get dirt in your teeth and under your nails. Float the Bow.
Build a fire. Eat wild strawberries. Listen to live music in the park. Go to sleep in a freezing cold tent and wake up in a smokin’ hot one. Get doubled on a bike. Carve the perfect hot dog stick. Do a minimum of one cannonball into a mountain-fed lake (naked if possible). Throw a legendary deck party. Fresh mountain air, friendly neighbours, meandering trails, a greenblue river, endless wildflowers and incredible wildlife surround us here. It’s summer in the valley and there’s no place we’d rather be. See you out there!
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SUMMER 2009 Volume 1 | Issue 3
EDITOR Erin Moroz | erin@highlineonline.ca | 403.688.5000
CREATIVE DIRECTOR
Kristy Davison | kristy@highlineonline.ca | 403.688.5103
COPY EDITOR Paul Davison
ART DIRECTION AND DESIGN
Angie Castaldi + David Laxer | info@clichedesign.ca
ILLUSTRATOR Derek Carman
CONTRIBUTORS
Shane Arsenault, Cary Bohnet, Derek Carman, Craig and Kathy Copeland, Ryan Creary, Paul Davison, Tracey Delfs, Andrew Hardingham, Stefan Mahon, Ross Mailloux, John Marriott, Jordie McKenzie, Erich Mende, Evan Peters, Ruben Salzgeber, Magi Scallion, Scott Siberry, Meghan Ward, Genevieve Wright, Paul Zizka.
SPECIAL THANKS
Derek Moroz, Laurie Harvey and The Banff Centre, Keith Addy, Frank Koutis, Janine Thrale, Dung Nguyen and The Vsion, Marnie Dansereau and Communitea Café, Julie Budgen, Tom Thompson, Sabrina Harper, Mark Ambler, Lisa Muirhead, Jeff Englot, His Holiness the Dalai Lama, Avalanche Movie Co., Lorne Short and Cate Scott, Rusticana, Penny and Gary Olauson, Valhalla Pure Outfitters (Canmore), Fergies, Gareth Thomson, John Coleman, Beamer’s Coffee Bar, Ward Cameron, Amy Nelson, John Jorgenson, Rebound Cycle.
FOR INFORMATION PLEASE CONTACT Highline Magazine 317 8th Ave., Canmore, Alberta T1W 2E6 Phone 403.688.5103 Email info@highlineonline.ca Web www.highlineonline.ca Cover photos, clockwise, L to R: Glacier Lilies at Jumbo Pass by John Marriott, Dandelions by Kristy Davison, Arlo by Paul Davison and Morning in the Campsite by Kristy Davison. Highline Magazine is a free, semi-annual publication. It is printed in Canada on Recycled Paper. 01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40
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CONTRIBUTORS
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Ruben Salzgeber
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Tracey Delfs
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Meghan Ward
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Erich Mende
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Ruben is a born and raised Canmore local. He took an interest in mountain biking approximately 10 years ago. Delivering newspapers for the Canmore Leader, he saved enough money to purchase his first mountain bike from Rebound Cycle. A few years later he was offered a job and has been working there for the past six years. He loves mountain biking and is headed to the coast this fall to take Mountain Bike Operations at Capilano University.
Tracey is the owner of Balance Quest Life Coaching and Yoga located in Canmore. She is a Certified Life Coach, yoga teacher, massage therapist, and yoga retreat facilitator. Over the past decade, Tracey has traveled part-time with the National Alpine, Freestyle and Biathlon teams as a massage therapist and yoga teacher. She is passionate about studying Mindfulness and teaching her clients to live in the present moment. To find out more, visit www.balancequest.net.
Raised in Ottawa, the mountains captured Meghan’s heart back in 2005. She is now a freelance writer based in Banff, as well as an active member of the Alpine Club of Canada. Her work has appeared previously in Highline Magazine, as well as in Cahoots Magazine, The Gazette, Travelmag, Our Canada, and local newspapers. She is happiest when she is outdoors, particularly at high elevations, but also enjoys yoga, cooking, travel, and photography. Check out www.meghanjoyward.com for more.
Erich Mende grew up in the mountains of Banff, and he is proud his town is a world-class place to live, work and play. A graduate of the University of Calgary, Leadership Calgary, and the Rocco Clubbo School of Typewriter Maintenance, he has been recognized by Calgary Inc. Magazine as one of Calgary’s Top 40 Under 40. Erich wrote this bio, and then proceeded to change all of the Is to hes; except for the ones he changed to Erich because he knows that too many pronouns sound confusing.
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9 0 0 2 S T N E V E MER
SUM
SUMMER EVENT SCHEDULE
Canmore Nordic Centre Provincial Park
NEW IN 2009 PERMANENT ORIENTEERING COURSE
June 6-7 June 12-14 June 13 June 20 June 21
Iron Lung Alberta Cup Mountain Bike Race Canmore Trails Weekend Canadian Mountain Running Championship Canada Cup Mountain Bike Race CAUSE Canada Women’s Race for Human Rights
July 12
Call Trail Sports 403.678.6764 for more information on youth mountain bike and orienteering camps.
July 18 July 19 July 25-26
Orienteering: Permanent Course Summer Map Launch Event Tri-It Canmore Triathlon Parks Day Event (Willow Rock Campground) 24 Hours of Adrenalin
August 8 August 23
Highline Trail Launch Xterra Off-Road Triathlon and Duathlon
10:30 a.m. daily; 1.5 hours; $60.
September 7 September 12
Barebones Orienteering 5 Peaks Trail Running Race
October 3 October 4
Mountain Bike Orienteering XTerra Trail Running Relay
Trail Sports, located on site, offers mountain bike rentals, sales, repairs, lessons, and guided tours. Their mountain bike guides have been teaching and guiding groups for more than 12 years. The staff’s knowledge of the area ensures riders of all abilities have a great time. Book ahead to avoid disappointment!
Full details online at www.Kananaskis-Country.ca
www.kananaskis-country.ca 403.678.2400
Try orienteering! Electronic timing system, various courses for all levels of ability. Choose between mountain biking, hiking, or running. A great sport for all ages. isit Trail Sports for more information.
SUMMER CAMPS
MOUNTAIN BIKE SKILLS LESSONS Improve your riding skills. Trail Sports clinics teach the techniques needed to ride challenging single-track trails.
TRAIL SPORTS
www.trailsports.ca 403.678.6764
Lessons, Rentals, Pro Shop www.trailsports.ca 403.678.6764
ESSENTIALS
iker’s Bliss...
Where to ride in the Bow Valley MOUNTAIN BIKING Best WOW View on a Ride Jewel/Prairieview | Kananaskis Country This ride has it all: the epic climb, a brutal hike-a-bike, a ripping downhill, the leisurely lakeside ride…and an amazing view in the middle—making it all worthwhile. Park at Barrier Lake or Lac des Arc, or make it a longer ride by starting in Canmore. Adding Mt. Baldy and Skogan pass make this a proper epic ride.
By Magi Scallion
single track trail riding. Riding along Lake Minnewanka, this trail is shared by hikers and bikers alike. The trail is rolling with few sustained climbs, beautiful views, and, as an out-and-back trail, gives the rider the ability to turn around at any point. Don’t forget to keep track of how far you ride, as it’s easy to go too far and bonk on the ride back. It’s best to start riding from the parking lot at Lake Minnewanka—starting in town will tire you before you even hit single track.
Best Epic Ride Rundle Riverside + the Highline Trail | Banff/Canmore Starting at the Banff Springs Golf Course, ride the Rundle Riverside single track to Canmore Nordic Centre Provincial Park. Dart in and out of single track at the Nordic Centre, eventually linking to the west connector of the Highline Trail (from the top at Riders of Rohan or at the bottom from the Quarry Lake area). Ride the Highline above Canmore to Three Sisters. Watch for this trail to extend farther east in the future!
Best Downhill Trail Riders of Rohan | Canmore Riders of Rohan is one of the few trails with sustained steeps that can be shuttled in the Bow Valley. Starting on Highway 742 at White Man’s Gap, this trail drops down the lower slopes of Ha Ling Peak, finishing with a bit of a pedal to Quarry Lake Parking Area. There are a few fun drops that can be hit in the Quarry Lake area to break up the pedal.
Best Beginner Single Track Lake Minnewanka Trail | Banff Despite a short, steeper technical section in the first few kilometres, the Minnewanka Lake Trail is a great place to experience
The Bow Valley is a cycling destination. Every form of the sport, from commuting to kid biking and trail riding to extreme freeride, is available here in the valley. Grab a set of wheels and discover a new favourite from the list below. Visit a local bike shop for details on how to get there.
Best Singletrack Loop EKG Loop | Canmore Nordic Centre Provincial Park The EKG Loop (also known as the five-kilometre single track or Orange Dot loop) is probably the best-marked trail in the valley. With some challenging climbs and technical sections this is a perfect trail for intermediate riders. It’s easy to find from the Day Lodge at the Canmore Nordic Centre Provincial Park.
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Best Kept Secret Trail Moraine Lake Highline Trail Lake Louise This low-use classic ride is a sub-alpine out-and-back classic single track experience that will test both the physical and technical skill of any rider. The amazing scenery is something that few get to experience. This is one of the highest, if not the highest, biking trails in Canada. The trail has a very short season (mid-June through mid-September) and is subject to group size and complete closures due to bear activity. The trailhead is located on Moraine Lake Road, about 200 metres before the Paradise Valley Hiking Trail and parking lot—it’s easy to miss so watch carefully.
Best Single Track Climb Upper Stoney Squaw | Banff
again) is certainly the nicest commute in the valley. It’s only going to get better when a paved trail is strung along the side of the highway.
SKILLS + OTHER
Best Bike Park | All of them! The valley has the highest concentration of bike skills parks in Western Canada with three parks in Canmore and one in Banff. Use the parks to warm up your skills for a trail ride or as a great place to send the kids to play.
Best Pump Track | Millennium Park, Canmore Best Dirt Jumps | Benchlands, Canmore Best Log Rides | Canmore Nordic Centre Provincial Park, Canmore Best All-Round Option | Banff
Climb the Mt. Norquay access road from Banff and hop on to the trail right at the entrance to the main parking lot. Prepare for about an hour of hard, fairly sustained climbing, with some technical and very rooty sections. Very few riders are able to clean this entire climb. Enjoy the huge view at the top, catch your breath, munch a bar and have a drink, then hit the super cool winding, often technical and narrow descent (some exposure) to theski hill. Hang a right and rip Lower Stoney to finish at the highway.
ON THE ROADS
Best Road Ride Minnewanka Loop | Banff This leisurely 20-kilometre loop has good pavement, low and slow traffic, fun downhills, rolling flats and the usual spectacular mountain views. There is also a high potential for wildlife viewing, especially baby sheep in the spring. Start in Canmore and add a loop around Tunnel Mountain or up Norquay to extend it.
Best Ride for Options Highway 1A | west of Banff Ride all the way from Banff to Castle Junction or Lake Louise. Throw in a hill climb out to Sunshine or Storm Mountain (at Castle Junction). Slow traffic speeds make this a great ride, but watch out for inexperienced RV drivers!
Best Commuter Ride Banff to Canmore The classic pedal along Highway 1 from Banff to Canmore (and back
TIPS FOR MOUNTAIN BIKING IN THE VALLEY Spring is Tick Season Ticks come from the grass, not trees, so try to avoid walking through grass, off trail, in the spring. Definitely do a thorough check of your body for ticks after every ride.
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Be Prepared Make sure you bring sufficient food and water on all rides. Many of the rides go out of cellular phone range so tell somebody where you’re going and when you’ll be back. Ride with a friend.
Out + Back Considerations Don’t forget that you have to ride back! No matter how good you feel riding away, make sure you carefully consider your reserves of energy, food, and water and make sure you have enough to get back to where you parked.
Signage + Maps There are lots of maps available for the Bow Valley Trails. Check out GemTrek publishing (available at most bike shops) or Parks Canada or Kananaskis Country publications. Signage is an ongoing project, so perhaps ride with an experienced local your first time on a new trail.
Multi-Use Trails Most trails in the Bow Valley are designated multi-use. Make sure that you alert other users to your presence and yield to hikers and equestrians.
Be Bear Aware Take a bear horn and bear spray with you, yell and make noise periodically, especially when ripping downhill, as this is when most close encounters with bikes and bears occur. There are numerous accounts of riders literally running into bears as they cruise downhill at high speeds. Do your best to let bears know you are coming. And if you do happen to see a bear, make yourself look big by holding your bike over your head and standing together with your riding partner or group. Follow all other traditional bear safety guidelines.
Volunteer! Help make the trails better. There are lots of trail crew volunteer options from Friends of Kananaskis, Canmore Nordic Centre Provincial Park, Bow Valley Mountain Bike Alliance and Banff National Park. Contact any of the above organizations for more information on how you can become involved.
Wanna see more?
Many options exist to develop more legal rides in the valley—from simply adding signage to building sustainable trail and trail features. To participate in building trail or road rides contact the Bow Valley Mountain Bike Alliance (BVMBA) at www.bvmba.org. This virtual volunteer organization advocates trails and helps to organize trail building and education opportunities. If you want to build a trailask first! The BVMBA can help make your endeavour a success.
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Book Review Never Bug A Bear By Carol McTavish Illustrated by Linden Wentzloff Review by Kristy Davison
If you were one of the lucky kids who had Carol McTavish as an elementary or junior high teacher, you’ll recognize and revel in the gentle, honest, caring, and funloving tone of her newest children’s book, Never Bug A Bear. The story of Humphrey, a “tourist bug,” comes to life in this large-format book, beautifully and creatively illustrated by another longtime local, Linden Wentzloff. Never Bug A Bear is the newest addition to the collection of McTavish and Wentzloff ’s highly acclaimed children’s books (others have been co-written by Lori Nunn) that aspire to educate and inspire kids of all ages to enjoy, respect, and help preserve the homes and the habits of our wild neighbors. Adults will enjoy the book’s clever rhymes and stunning illustrations while imparting kids with a sense of appreciation for the animals whose space we share. Kids will learn important lessons about how to travel in the backcountry and maintaining the dignity of our wildlife. Children can
interact with the story and the illustrations by playing hide and seek with Humphrey the Bug who narrates the story and whom Wentzloff has artfully hidden within each image. It is a fun way for kids to learn the rules of growing up surrounded by wilderness. Never Bug A Bear is an essential addition to every mountain kid’s library. It is available at Café Books and Second Story Books starting June 2009.
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"TTJOJCPJOF -PEHF " USFBTVSF DIFTU PG NPVOUBJO NFNPSJFT By Lynn Martel Photos Courtesy of the Renner Family
From the outside, Mount Assiniboine Lodge is a modest, two-story rustic log cabin set in a bucolic meadow atop a slope that rises gently from the glistening turquoise waters of Lake Magog. While the aroma of fresh baking is an inescapable enticement to anyone within half a kilometre of the remote setting—at its shortest, 28 kilometres from Kananaskis Country’s Mount Shark trailhead—it’s not until you swing open the sturdy wooden door that you feel truly embraced by the lodge’s timeless hospitality. That sense of mountain conviviality is as much a part of the lodge as the log frame couches and road-kill elk hide armchairs surrounding the coal-fired stove, and the historic photos and ancient skis dating back to its first guests. In the dining room a painted Norwegian dragon frames the names of the first decade’s skiers engraved in the log beams, while upstairs, delicate lace curtains frame bedroom windows through which the sunrise casts an ethereal glow on Mount Assiniboine’s chiselled summit. At 3618 metres, Mount Assiniboine, often compared to Switzerland’s Matterhorn, is the highest peak in its namesake provincial park and also straddles the boundary of Banff National Park. Soaring 500 metres above any neighbouring peaks and uniquely recognizable, it is also part of the Canadian Rocky Mountain UNESCO World Heritage Site. Set unobtrusively amidst colourful wildflowers and jewel-toned lakes, the red-roofed lodge at its base is nothing less than a living museum. The oldest backcountry ski lodge in the North American Rockies was built, along
.PVOU "TTJOJCPJOF with six cozy cabins, during the summer of 1928 by Canadian Pacific Railroad at the urging of Marquis Nicholas degli Albizi, a Russian/Italian nobleman who first visited Assiniboine in 1927 by horseback with Alpine Club of Canada founder A.O. Wheeler. Albizi returned the following winter with Norwegian ski pioneer Erling Strom, four guests and two helpers. Skiing for two days from downtown Banff, they over-nighted at a CPR cabin on Brewster Creek then enjoyed 17 bluebird days skiing Assiniboine’s surrounding powder slopes, basing themselves out of Wheeler’s Wonder Lodge. Constructed in 1925 and now known as Naiset Cabins, today these B.C. Parks’ shelters offer rudimentary accommodation for $20 per night. But for those who prefer down duvets, hot showers, an indoor toilet and gourmet dinner after a day in the mountains, Assiniboine Lodge provides exceptional hospitality. Only three additions have been made to the 30-bed lodge since every shingle and pane of glass was packed in by horseback in 1928: the living room with upstairs bedrooms in 1963; a small pack house around 1950; and the log cabin sauna, including two showers, in 1996. Guestsmany of them repeat—arrive from New York, Vancouver or Calgary, some flying in, and others skiing or hiking in while shuttling their gear by helicopter.
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EXPOSURE
OESF 4FQQ 5IF ZPVOH 3FOOFS GBNJMZ " /BUBMJF 4BSB BOE #BSC And for the past 26 years, the Renner family has greeted these guests. A Swiss native, Sepp Renner earned his mountain guide’s license before coming to Canada in 1967 to teach skiing in Quebec. The following year he climbed to Assiniboine’s summit for the first of 48 times (and counting), guiding a client. With no work the following week, he offered to split wood for Strom, who ran the lodge from 1928 to 1978, and Strom’s daughter, Siri, who took over until 1983. After guiding heli-skiers for Canadian Mountain Holidays for 14 winters, Sepp sought a more family-friendly environment and assumed management of Assiniboine Lodge with his wife Barb and their three small children. Before they could keep pace with the guests, Andre, Natalie and Sara—who won silver in cross-country skiing at the 2006 Olympics–raced each other on skis right out the door. “It was really nice having the kids grow up here,� Sepp says. “At the beginning we were not that busy, so we spent a lot of time with the kids. At first it was just little hikes—Natalie was six, Sara was eight, Andre 10. I had to bring the teddy bears with me, and they had to look out of the pack.� Andre, now 34, began working in the kitchen and helping guide guests when he was 13. Five years ago he took over as full-time manager while Sepp still works there “off and on.�
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Dividing his time between Canmore and Radium when he’s not running the lodge from February to April for skiers and snowshoers, and mid-June to mid-October for hikers and climbers, Andre enjoys the rhythm of lodge work, maintaining the buildings, outhouses, sauna and woodshed—and caring for the guests. “We see a lot of different people from all over the world,� Andre says. “There are so many beautiful places you can go exploring. I’m still finding new variations, seeing different things each time. Overall, I think running the lodge has taught me to be a calm person. There is a lot to deal with, and only so much you can do. You just deal with it as it comes.� Living near Golden, B.C, Natalie, 30, is a paramedic and an assistant ski guide who guides at the lodge part-time in winter. Sara, 33, remembers the family’s first Christmas at the then un-insulated lodge when -50 C temperatures necessitated sleeping on the dining room tables—the only room they could keep warm. Overnight, body heat had stuck the mattresses to the tables. “It was huge slumber party,� Sara laughs. “The lodge has always been an incredible part of my life; it’s helped make me who I am. To me, it feels like a family member; I really miss
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5IF -PEHF it when I’m gone, and when I’m there I feel whole again.� Sara remembers skiing the 28 kilometres to Mount Shark when she was only seven. Now, while competing internationally necessitates much travelling in winter and #BSC 4FQQ BOE "OESF BU UIF intense training when she’s home in IFMJDPQUFS Canmore, Sara only visits the lodge about two weeks a year. She fondly recalls working with the chefs through the summers as a teenager. “It was the perfect adolescence,� she “We’ve never owned it, but I think we’ve cared for it like we says. “I could make money and still be ski training.� owned it,� Barb says. “We’ve always strived to maintain some mechanism whereby its history will always be there. Schussing in the family’s tracks, Sara and husband There are very few places left where you feel that kind of Thomas Grandi’s daughter Aria, two, was making her historic ambiance. It’s always an interesting place, and it’s own tracks on the slope in front of the lodge in April. the people who make it interesting. Up there, your “She’s the next generation of mountain babe,� Sara grins. relationships with people are quite different. The art of storytelling still exists in places like that. With no Internet History passed down through generations is part of what or other distractions, our guests comment on how refreshmakes Assiniboine Lodge such an invaluable treasure, ing it is to come to a place that has changed so very little.� Barb insists. Meanwhile, being tenants of the B.C. Government, who owns the lodge, presents a constant challenge, as short leases—five years or less—and constant re-bidding processes make it nearly impossible to plan ahead.
To experience Assiniboine Lodge, check out www.canadianrockies.net/assiniboine
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CHATTER
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Don’t turn around. Can you feel it? Something is watching you. The hairs on your neck prickle and acute hearing engages as you strain to hear the rustling again. You turn slowly, your eyes scanning the surroundings. There, between the retired backlane garbage bin and an evergreen sits…the cutest damn bunny rabbit you’ve ever seen.
They’re everywhere. Where did they come from? Roughly how many are there? And given their numbers—why don’t we see more of them squished on the road? The domesticated European rabbits were introduced to our ecosystem by well-meaning Canmore families. Subscribing to the if-you-lovesomething-set-it-free adage, the bunnies were emancipated into the gardens of south Canmore back in the ‘80s. With a maximum lifespan of about 10 years and the ability to produce six litters a year consisting of up to12 offspring, their exact numbers can’t be pinpointed by local biologists. But, it is suspected there are hundreds of the tasty little critters scampering about underfoot. In 2007, the Town of Canmore conducted a rabbit survey which indicated a split between residents that want the rabbits eradicated and those that believe no harm should come to the charming creatures. As a result, to keep their destruction to a minimum, the
9^Whc_d]5 Town suggests rabbit proofing measures such as chicken wire, container gardening and planting unsavory rabbit-resistant flora such as bleeding hearts and poppies. Thus, natural eradication is left to our local cougars, owls, coyotes, dogs and weasels. Sources: Sustainable Resource Development + Town of Canmore
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ESSENTIALS
Spice UP By Stefan Mahon, Executive Chef at Silvertip
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Photo by Kristy Davison
Summer in the valley means endless days and endless
activities: hiking, golfing, fishing, long days at Spray Lakes and fast turns on single track. The perfect end to a summer day is the backyard barbeque—friends gathered on a patio, drinks in hand, heavenly aromas hang in the air as guests hungrily anticipate a feast. This year, add some flare to your barbeque. Think Tex-Mex with ribs, grilled quesadillas and a spicy black bean and chipotle dip. Or, go healthy with swordfish, exotic fruit salsa, grilled asparagus and a cherry tomato salad. Vegetarians can have fun with pineapple rings topped with salsa, portobello mushrooms (brushed with oil, grilled on one side, turned and topped with parmesan cheese and finished with the grill lid closed), and sweet potatoes or yams (sliced and brushed with maple syrup). Whatever your tastes, summer means fun with the grill. To complete your warm-weather menu, try this delicious fresh cut salsa. If you’re not handy with a knife, it’s possible to rough chop these ingredients and process in a food processor or a blender. The delectable result can be served as is with chips, or dressed up to suit your theme. Note: Salsa should sit for one hour before enjoying, and can be kept in a covered container for up to two days in the refrigerator.
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Add diced pineapple or mango in equal quantities to the amount of tomatoes for a tropical feel. Add grapefruit, orange and lime segments for a citrus salsa
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C_dY[ ]Whb_Y" ed_ed ! `W bWf[de :_Y[ jecWje[i <_d[bo Z_Y[ im[[j f[ff [hi <_d[bo Y^ef Y_bWdjhe 9ecX_d[ Wbb j^[ WXel[ _ d]h[Z_[dji" WZZ j^[ e_b ! b_c[`k_Y[ " WdZ i[Wied m_j^ iWbj WdZ f[ff[h$ that’s great on fresh trout or salmon. Add black beans and serve with grilled shrimp. Eliminate the cilantro, lime and jalapeño and substitute feta cheese and basil for a wonderful bruschetta mix for pitas or baguette.
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ESSENTIALS
W By Tracey Delfs
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What do Tiger Woods, a Zen monk and a rock climber have in common? They have all mastered the ability to live in the present moment–to be fully in the “here and now.” Having worked with Winter Olympic athletes for many years, I have observed that when they have their best results is always when they are in “the zone” and have their awareness 100% in the “now.” Just like athletes, if we want to make the most out of our lives, we need to learn to live more in this “now.” Do you find that you often miss the beauty of what is happening in the present by spending too much time worrying about what might happen in the future, or by regretting something from your past? When there is so much uncertainty and change happening in the world, the concept of living for the moment sounds more appealing than ever, but how do we learn to do this? We can start by contemplating some words of wisdom from a great teacher from the past. The Buddha was asked, “Sir, what do you and your monks practice?” He replied, “We sit, we walk and we eat.” The questioner continued, “But Sir, everyone sits, walks, and eats.” The Buddha told him, “When we sit, we know we are sitting. When we walk, we know we are walking. When we eat, we know we are eating.” The idea is to practice mindfulness in all of our daily activities–to be fully aware of what is happening within us and around us in everything we do. One way to practice living in the present moment is to find a special place in nature, to sit and simply become aware of your breathing. Whenever you notice your mind wandering
to other things, take notice of the thoughts, let them go, and return your attention to your breathing. Awareness of each breath serves as an anchor, drawing you back to the here and now. This exercise helps to encourage your mindfulness as you learn to keep your mind fully present and focused on the task at hand. Another effective way to begin living more in the now is to strive towards being 100% aware while doing any of your favourite outdoor activities. Your dog walk in the mornings, a bike ride, an afternoon hike or a golf game can all become opportunities to practice mindfulness. Let’s take the example of practicing mindful walking. A walking meditation is about enjoying the simplicity of walking, not in order to arrive anywhere, but just to walk. The purpose is to be in the present moment, aware of your breathing and your walking, to enjoy each step. As you practice walking meditation, you may walk a little slower than your normal pace and coordinate your breathing with your steps. Be aware of the contact between your feet and the earth. Be aware of all of your senses, noticing the beauty of the sky, the mountains, the sound of the birds and the smell of the trees. When you notice your mind is wandering, simply acknowledge the thought, let it go and return to being aware of your breathing and your walking. Now take this same concept and apply it while running, biking, hiking, skiing or doing outdoor yoga. Remember, your life is not a dress rehearsal! Don’t hurry; enjoy the present moment, and make it so special that it will be worth remembering. To find out more, visit www.balancequest.net.
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EXPOSURE
KNOW YOUR NEIGHBOURS Classic Shorty circa 1984.
By Kristy Davison Photos Courtesy of Cate Scott + Paul Davison
Have you ever been on a “swell adventure” with local wildman Lorne Short? If not, take heed that the adventure begins at sun-up with a quick jaunt out to Lake Louise and back on a road bike, punctuated by sprint races, which you will never win despite the fact that Shorty is likely riding with one broken leg dangling in a cast and his good leg duct taped to the other pedal. This walk in the park is followed by a gleefully grueling session of “getting huge” at the gym. Keep in mind, he may have a couple of broken ribs from a recent mountain bike, cross-country ski or chainsaw-related accident (“A day is not done ‘til he’s drawn blood,” according to comrade, Gary Olauson), so he’ll only be able to lift twice as much as you. You’d better throw back a banana and some Gatorade because you’re about to embark on a 30-kilometre mountain bike “race” at the Nordic Centre. Having fun yet? Still feel like chirping him about the holes in his rugby shirt and the duct tape on his shoes? If you plead for a breather, he’ll throw out the age-old excuse, “I can’t stop, my knee’ll lock up for good. We gotta keep going.” Nice one, Shorty, you mutter to yourself. It’s true, he is trying to kill you.
Dinner and dancing follow. According to his wife, Cate Scott, he views dancing as another opportunity to push his limits. And of course he does. Like a sprightly wolverine with an impeccable sense of rhythm, he’ll proceed to dazzle you with pirouettes and air-kicks as you run for cover. Why does he do it? Does he just have more energy to burn that the rest of us, or is he nuts? Word has it he’s “cramming”—getting in as much as he can, while he still can, after a lifetime of battering his body to a pulp. It’s a miracle of modern medicine, and a testament to his will, that this guy can even move, let alone outclass you at pretty much everything.
Lorne and climbing chum Hedd-Wyn Williams in their Sunday best.
So the next time you’re out enjoying the trails, give a wave as “that old grey (or is it blonde, Shorty?) dude from Canmore” blows by, leaving you wide-eyed with a mouthful of dust and a shrunken ego. Special thanks to Gareth Thompson, Gary and Penny Olauson, and Cate Scott for their heartwarming anecdotes.
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STILL LIFE
DANDELIONS PHOTO BY Kristy Davison
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STILL LIFE
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PHOTO BY Shane Arsenault
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STILL LIFE
Dave Kinn, Canmore, Alberta. PHOTO BY Ryan Creary
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STILL LIFE
Becky Webb and Reinira Lankhuijzen nearing the summit of Wedge Mountain. PHOTO BY Scott Siberry
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STILL LIFE
Scott Feindel, David Manning, his dog Hombre, Jenny Mckenzie, Joe Box, and Jordie Mckenzie on the Astoria River, near Jasper. PHOTO COURTESY OF Jordie Mckenzie
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CHATTER
8WbWdY[Z 8b_ii Feeling out of balance? As most of us mountain folk know, playing hard and working hard can take a toll on us both mentally and physically over time if we don’t make the effort to find balance. Integrative Energy Healing is a process designed by nurses, and drawing upon Eastern and Western healing philosophies, to promote health and prevent disease by creating a connection between consciousness, energy, anatomy, physiology and pathology. In recent years, science has proven a connection between our psychological processes and the body’s nervous and immune systems. Furthering a mind/body/spirit connection is the intention of the Integrative approach, with the results being reduced stress, better physical health, and overall enhanced spiritual well being. A wide variety of techniques are employed in combination during a treatment, depending on the goals and concerns of the individual. This Integrative approach is used at the Vancouver General Hospital to assist in treatment of cancer patients and is also employed in many drug and alcohol rehabilitation facilities. It is now practiced by longtime Canmore local, Ms. Genevieve Wright, whose passion it is to help you “listen deeply to your body.” To book an appointment with Genevieve, call (403)678.2969 or email her at kayuktuk@telus.net. Read more about Integrative Energy Healing at www.holistichealthstudies.com.
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Ijef W I_Z[ij_jY^ X[\eh[ _j ijh_a[i By Cary Bohnet
A sense of joy settles in as you’re out for a spring jog on your favourite trail; you’re thankful the snow is gone, and you’re ready to start another summer of trail running. Then it happens! The monster every runner fears—CRAMP!!! Side stitch, abdominal cramp, a hot poker in the ribs—call it what you wish. It can kill your endorphin-induced high and crush the running buzz. Why me? Theories suggest two main causes: progressive sodium loss from perspiration, and tightening of overactive accessory respiratory muscles, both inducing cramping of the diaphragm/abdominal wall. In other words, you’re sweating out too much sodium and breathing improperly. During the sweating process you’re losing more than just water—you’re also losing sodium. If enough sodium loss occurs, it can cause the nerves controlling the respiratory muscles to get a little too excited, fire incorrectly and trigger a muscle cramp.
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The fix? The best way to address cramping is to prevent it. Fluid intake containing enough sodium both prior to and during activity is most recommended. This is where the use of a sports drink can be useful to provide sodium to replace what you’ve lost to exercise.
The women behind the Pink and Green Ribbon campaign want to put breasts and breast health front and centre.
The secondary respiratory muscles are the supporting muscles that play sidekick to the diaphragm. They become increasingly active during the heavy breathing caused by exercise. If one overworks these guys, they will progressively tighten, and eventually protest by cramping.
Made you look.
Founded by Canmorites Julie Budgen, Julia Lynx and Monika Herwig, the campaign promotes breast care and takes aim at environmental carcinogens and the effect they have on our bodies. Further, it aims to dispel the taboo of personal breast maintenance and early education for girls, contributing to a lifetime of healthy breasts. To find out what you can do to support your breasts check out www.pinkandgreenribbon.ca.
To ease the accessory respiratory muscles, try altering the timing of your breathing in relation to your stride—this may reduce the stress on these muscles. Finally, proper training of the abdominal/oblique musculature has been successful in cramp prevention for runners. Avoiding the abdominal cramp is essential in experiencing that perfect trail run. With a little prevention you can put this monster to bed and make your summer running as enjoyable as possible.
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HOW TO...
I lube my bicycle I awake to the birds chirping outside the window; it’s the best time of year, it’s riding season. The sun meanders above the Bow Valley and the snow line has retreated steadily up the slopes of the Rockies until only a modest cap is left. It’s summer, the long days and dry terrain spur the infectious desire to keep the wheels rolling. I prepared all winter selecting a bike, parts, and gear, and on the first riding day of the season I was out there. Naturally, not everyone is as obsessed as I–some ride only for transportation, some just for exercise, but some of us ride because there is nothing in the world we would rather do. Regardless of the type of rider you are, there are a few steps that everyone should take to ensure that their bicycle is safe and ready for the season. Keeping the drivetrain well lubricated is essential to the longterm functionality of any bike. Avid riders should lube their chains before every other ride. Application frequency does depend on the type of lubricant used. Heavier oil-based lubricants may only be necessary once a week while wax or Teflon-based lube should be applied before every ride. Use only bicycle specific drivetrain lubricants. At Rebound Cycle we recommend Big Rock Lube and Emulsifier (a cleansing liquid), which allows you to regularly clean your drivetrain without using solvents. This effectively enhances the longevity of the drivetrain by preventing the build up of wear-inducing grit. Checking tire pressure is one of the most important home maintenance tasks. It is the best defense against pinch flats, which are the most common type of flat and are usually a result of insufficient pressure. Rubber is porous and can easily lose air within a few hours especially when holding higher pressures. Tires often have a recommended psi range printed on the sidewall. Never exceed the maximum pressure. Lower pressures generally increase traction while high pressures decrease rolling resistance. Ideal tire pressure is specific to wheel size, tire size, and rider weight. Recommended parameters for tire pressure are as follows: • 1.9-2.1” MTB Tires 38-45psi • 2.3-2.5” MTB Tires 30-38psi • 23-25cm Road Tires 100-110psi Check your bike for “play.” One major threat to the safety and durability of a bicycle is looseness in its critical parts and junctions, referred to as play. At the bike shop, play is
By Ruben Salzgeber Photo by Kristy Davison
described as unwanted movement in a rotating component that is opposite to the axis of rotation. In laymen’s terms, it’s that clunk you feel when you’re pretty sure there should be nothing. Bikes should be checked routinely for play in the headset, hubs, bottom bracket, and suspension pivots (on full suspension bikes). Visit Rebound Cycle’s Facebook page to watch video clips on how to perform the following tests. Headset • Place one hand on the top of the headtube the headset bearings are located there. • Apply the front brake and turn the wheel 90 degrees. • Push forward against the turned wheel and feel for clunking movement in the headset. Quick Fix • Loosen the stem bolts that clamp the steer tube. (4/5/6 millimetre Allen key required.) • Tighten the top cap bolt with a 5 millimetre Allen key until it is snug. Be careful not to over tighten it. • Re-tighten the stem bolts. Hubs • Grab the wheel at the top directly above the hub. • Attempt to rock the wheel from side to side. Quick Fix • Check the quick release skewers. • Ensure that they are tight. Closing the cam should be a firm muscular effort. • Ensure that the cam is completely in the closed position and not closed onto the frame or fork. Bottom Bracket • Firmly grip the cranks. • Attempt to rock the cranks from left to right side of the bike. Quick Fix • Using an 8 millimetres Allen key attempt to tighten the crank bolt. If the crank bolt is tight or tightening does not eliminate play bring the bike to a qualified technician that has the appropriate tools. Suspension Pivots / Shock Bushings • Place one hand under the back of the saddle. • Pull up, lifting the rear wheel off the ground. • Feel for clunking or any looseness as the rear wheel leaves the ground.
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Ways to show your favorite bike a little TLC
Quick Fix â&#x20AC;˘ Due to the variety of pivot hardware, torque specifications, and specialized tools bring a bike with play in the pivots or bushings to a qualified technician. Most of these maintenance tips apply to all bicycles, but there is an additional step to take for your mountain bike as well as one more for your road bike. On suspension bikes of today, the stanchions (sliding surface on forks and shocks) slide past seals where the internals of the suspension component are housed. Cleaning this interface after every ride is a major factor in promoting longevity in
these components. Neglect can lead to gouged stanchions, damaged seals, leaking, and other forms of premature wear. For your road bike, check the cleats on your shoes, look for wear and damage to the cleat. Heavily worn cleats should be replaced immediately as abnormalities may cause you to get stuck in your pedals. Checking your gear in this fashion on a regular basis will ensure lots of great, safe rides. You will become bike aware and be able to notice minor issues and take care of them before they escalate into major problems. Have a safe and exciting biking season. Save yourself, save the planet, ride bikes!
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Striding a mere 2.5 kilometres, or about 30 minutes, will earn you an immense panorama. Carry on and you’ll soon have opportunities to scramble down to the rocky shore where you can appreciate the view in solitude, savour your pastrami sandwich and ginger snaps, and, if it’s sunny, soak up your minimum daily requirement of Vitamin D. GUIDEBOOK
D R A Y K C A B G BI W a d W m [ d _d C [ a W B j W ] _d >_a By Craig + Kathy Copeland
Photo by Paul Zizka
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Banff National Park, north of Banff townsite, about 30 minutes from Canmore
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hours to Aylmer lookout
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kilometres or more to lakeshore, 23.4 kilometres to lookout
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:_\\_Ykbjo0 easy for lakeshore, moderate to lookout due only to distance
Here in the Rockies, keen local hikers ache most of the year. Not from hiking, but from the unfulfilled desire to hike. Snowdrifts that could bury an NBA team keep hiking season cruelly short. Only after July can you expect rock, not ice, to be crunching beneath your boots on the high passes. But there are a few special places where snow-free hiking is both possible and enjoyable after May. One of them is Lake Minnewanka, the 22-kilometre long, fiord-like lake just north of Banff townsite. Clinging to the lake’s forested north shore is a trail where even a trifling effort rewards you with grand scenery. The enormous lake is often in view. So are the shriekingly steep cliffs of Mt. Inglismaldie, above the south shore. Yet the elevation gain is minimal for the first 7.8 kilometres, making this hike suitable for anyone.
Energetic hikers will reach a lakeside campground in about two hours, at 7.8 kilometres. After a leisurely rest in this grassy, park-like setting, you can turn back or push on. Aylmer lookout is an hour and 15 minutes farther, although just five minutes in that direction will reward you with an even more panoramic view. It’s a stiff, 570-metre climb to the fire-lookout site atop a bluff. The commanding lake-and-mountain view will have your eyes dangling from their springs. The lookout is a 23.4-kilometre round trip from the Lake Minnewanka trailhead—an exhilarating achievement for so early in the season. Want to tag the lookout but think it’s too far? Don’t walk the 15.6-kilometre round trip to the campground; ride your iron horse. A mountainbike will slash the time and effort required. You’ll enjoy mildly technical singletrack that’s never steep. Lock your bike at the campground, then hoof it to the lookout. Aching to spend a night in the wilds? Shoulder your tent and sleeping bag. Few Rocky Mountain trails allow such easy, scenic, early-season backpacking. (Reserve a campsite by phoning the Banff Info Centre: (403) 762-1550.) The second morning, hike to the lookout before packing up and heading home. Minnewanka, by the way, is a Stoney Indian name meaning Water of the Spirits. According to legend, the lake is haunted by fish-people. Aboriginal artifacts discovered here suggest human habitation 11,000 years ago. The original, much smaller body of water was dammed to create today’s reservoir. Despite its vast surface area, the lake is only 97 metres deep.
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Wear hiking boots. Carry trekking poles if possible. Even if you start in shorts and a T-shirt, bring long pants, a long-sleeve shirt, a fleece pullover, and a light rain shell in your daypack. You’ll likely want sunglasses, a hat with a brim, and sunscreen. In addition to a hearty lunch, pack a few high-energy snacks. A headlamp and a first-aid kit are always a good idea in case of emergency. Start hydrated and pack a couple litres of water per person.
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From the Banff Park entrance near Canmore, drive Highway 1 northwest toward Banff townsite. Take the first Banff townsite exit (right), also signed for Lake Minnewanka. At the stop sign, where left leads to the townsite, turn right (north) onto the Lake Minnewanka Road. Proceed 5.5 kilometres to the large, paved parking lot, just above the lake’s west end, at 1482 metres.
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Walk the paved service road generally east-northeast past the boat dock and through the picnic area. After passing three cooking shelters, pavement ends and the signed trail begins at 0.6 kilometres. Proceed north on the wide, level, forest-enclosed path. In about 20 minutes, at 1.5 kilometres, cross a bridge over Stewart Canyon. The Cascade River enters the lake via this fault in the limestone bedrock. Above the riverâ&#x20AC;&#x2122;s far (east) bank, turn left. Pass a left spur leading up-canyon (northwest). Bear right and begin ascending. Soon curve right (south-southeast). Cascade Mountain is visible right (west-southwest) through a forest of lodgepole and limber pine, Douglas fir, birch, and aspen. Look for lavender clematis here. Ahead, the trees are scorched from a controlled burn during the summer of 2003, but youâ&#x20AC;&#x2122;ll quickly exit the blackened area. At 2.5 kilometres, 1527 metres, reach a highpoint overlooking the lake. Mt. Rundle, across the Bow Valley, dominates the southern horizon. The trail now traverses rocky ground, curving northeast up the lake. A gentle descent ensues. For the next 20 minutes, the lake is constantly in sight. So is rugged Mt. Inglismaldie, above the south shore. As you continue through open forest, the trail is mostly level,
except for brief ups and downs. Cross a series of streambeds (usually dry). About two hours from the parking lot, cross a footlog spanning Aylmer Creek. Just beyond, in a small, grassy clearing, reach signed Aylmer Pass junction at 7.8 kilometres, 1490 metres. Straight (east-northeast) continues paralleling the lakeshore. Left (north) climbs to Aylmer lookout and pass. Right (southeast) soon enters LM8 campground and ends at the lakeshore in 0.4 kilometres. The campground has platform tables, a fire pit, firewood, and bearproof food storage. Aiming for the lookout? Go north from Aylmer Pass junction. Ascend beside a deep gorge. In about 40 minutes, at 10.1 kilometres, 1921 metres, reach a fork in a tiny clearing. Straight (north) continues to Aylmer Pass. Turn right (northeast) to reach the lookout in another 35 minutes. The lookout trail initially climbs, generally contours, then switchbacks to crest a bluff at 11.7 kilometres, 2052 metres. The lookout was dismantled in 1985, but the tremendous view remains. Banff townsite and Tunnel Mountain are visible southwest. The north end of Mt. Rundle is south-southwest. South, across the lake, are 2693-metre Mt. Inglismaldie and 2994-metre Mt. Girouard. A 10-kilometre stretch of the lake is visible southeast before it bends out of sight.
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CHATTER
M^oÊi _j 9Wbb[Z Jekh_ij I[Wied _\¾5 By Erich Mende Illustration by Derek Carman
When my friends and I were younger, stupider and generally better looking, we used to make a game out of shocking, disrupting and generally outraging as many tourists as we could. We saw them as an affliction. We would pitch burning firecrackers behind them while they peacefully strolled the Bow River path. We would propel ourselves as fast as our little legs could pedal down the centre of the sidewalk on Banff Avenue creating a wake of elderly bodies, cameras, sandals and bad sweatshirts. And at some point or another, we may or may not have been involved in an incident, whose name we dare not speak, that involved a tour group from Gainesville, Florida, 28 litres of Rockaberry Canada Cooler and a poisonous monkey. Our capers were spirited, plentiful, and in our 12-year-old wisdom, victimless. Fortunately, though, I’m proud to announce that an evolution from juvenile thinking now allows me great pride in sharing the place I call home with excursionists from all corners of the planet. Any thoughtful Bow Valley resident knows how important our tourist friends are, even if, periodically and in our weaker moments, we all make fun of, shake our fists at, and generally wish them a slow and painful demise, usually sometime very soon after they settle their bill. But we always restrain ourselves and come to understand that their ability to continue breathing and returning and recommending the mountains of Alberta to friends and relatives makes them a lifeblood of our valley. Those who came to hike our trails, eat in our restaurants, ski our slopes and experience our splendor are a big part of the reason we are allowed to make a living where we do. And before those of us who don’t get it become too ensconced in the velvet that is our local righteousness, let us remember that we do the same damn things when we go on vacation. Our exits from the Bow Valley have us driving around lost, asking silly questions, buying abominable souvenirs and attempting intimate contact with dangerous local animals for photo opportunities. The reason that we live, work and play in the Bow Valley is same reason that t-shirt buying mouthbreathers from all over the world come here to spend vacations. The human species toils weekly in windowless cubicles, hides its extra dollars under filthy mattresses and stuffs Sears luggage full of socks and underwear periodically leaving home to explore, to play in, and to experience new cultures, languages, foods and sights. I need not remind you how very important a constant injection of suitcased wayfarers has become in light of the global financial cataclysm. With Wal-Mart the last remaining profitable enterprise
on Earth these days, and while much of the world sits unemployed, living under bridges in makeshift shantytowns heating stolen beans over open fires, we must all do our best to make sure the Bow Valley remains a favourite destination for global travelers. Be a little nicer to them. Go that extra mile to ensure that they are well looked after. Leave a little bit of money in their wallets as you clean their hotel rooms. While we must come to honour, value and respect our tourists, that doesn’t mean that we can’t have a little bit of relatively harmless and injury free fun at their expense while they are here. Let visitors from around the world go home and regale their grandchildren with photos and videos of Mount Vesuvius, the Montgomery Burns ground squirrel and Lake Gretzky. Let them bore their neighbours with tales of an attempted rear mount of the majestic bull elk. Let them experience the small Alberta town where Star Wars was filmed. Let them excitedly hike to the top of Sulphur Mountain to witness the mating of the dishwasher from Truro and the front desk agent from Saint-Paul-de-la-Croix. I raise a glass to our visitors, whether from Calgary, Cairo or Chicago. To you: your beer, your ski hills and your women, may none of them be flat. If you do however, happen to find yourself jumping out of the way of a war-crying hellion on a BMX bike flying down the sidewalk jousting souvenir bags, please dear reader, don’t let it sour your mountain experience. Suppress your desire to scold, laugh quietly, step swiftly to the side, and take solace in the fact that, in 25 years, that tubby little bastard will most likely still be living in his parents basement thumbing through a handsome collection of rejection letters from the New Yorker while he earns a living serving tourists from all over the globe.
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BOOK REVIEW
The Weekender Effect: Hyperdevelopment in Mountain Towns By Robert William Sandford, 2008. Reviewed by Meghan Ward
How does a mountain town maintain its values, integrity, and sense of community while expanding to accommodate the interests of new residents? In The Weekender Effect: Hyperdevelopment in Mountain Towns, by Robert William Sandford, the author places his own town under the microscope in an impassioned effort to answer this important question. With no shortage of eloquence and articulation, Sandford paints a startling portrait of his mountain town. Explaining how the culture and identity of the local people have historically been shaped by the unique landscape, Sandford argues that this process has been interrupted and influenced by outside interests. Feeling his community ripped from his loving arms by the “disruptive urban excitements and economic interest” of “weekenders,” the author makes a fervent plea to save the town. The time to act is now, encourages Sandford, who has not only seen his town taken away, but also confesses that the locals gave it away without really knowing which values they were compromising.
Though Sandford’s personal issues with his mountain town are clearly stated as his own, his distinctions between the warring factions within the town are quite broad and oversimplified. The villains (weekenders) and victims (longterm locals) are placed firmly on the front lines with very little room for the people who cannot be placed in either camp. Still, this book is an important documentation of the current relationship between mountain towns and development, as well as a helpful summary of the ongoing debate. Ultimately, Sandford asks his readers “What will be?” Foreseeing the end of the town as he knows it, the author’s final cry is this: no matter who you are in the mountain town, whether insider or outsider, accept the challenge to articulate your appreciation of the mountains. “We must reach into our hearts for the deepest expression of our passion for place,” he implores. But, as The Weekender Effect reminds us, the mountains will only bring peace to the people if the people can make peace amongst themselves. Robert William Sandford is a Canmore-based author, ecological historian, educator, and environmental activist. An honorary member of the Association of Canadian Mountain Guides and author of more than 20 books, Sandford has also made significant efforts to raise awareness of freshwater issues in Canada.
CHATTER
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Ever daydream about cooking with home-grown herbs? Even with our short growing season and high altitude, fresh ingredients can be at your fingertips. If you’re just getting going at this time of year, you’ll need to start from plants, not seeds. Greenhouses generally have a variety of pre-sprouted herbs available as do some grocery stores. A few favourites that do well in our climate are chives, oregano, rosemary, savory and basil. Herbs can be left in pots on your balcony or deck in the summer and brought indoors in the winter. In terms of upkeep, herb gardens are fairly low maintenance. They require enough water to keep the soil moist and, no pesticides please—being aromatic, most herbs naturally repel insects. 01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40
o R ll ESSENTIALS
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////////////////////////// By Cary Bohnet Fashion + Modeling by John Coleman Photos by Kristy Davison
Feeling good, staying healthy and playing in the mountains injury free is one of the most attractive benefits of flexibility training. Last issue’s topic was Static Stretching and an overview of the various benefits for maintenance and recovery. The second part of our flexibility training series will cover self myofascial release and how to use this technique to see further gain from your flexibility work. Knots in a muscle create an uncomfortable sensation we have all encountered. These trigger points are more than just a nuisance; they cause many problems by affecting muscle function. More knots mean more troubles. By alleviating these restrictions you not only improve tissue length but also tissue quality. Long and healthy tissue leads to less injury and better function. Self myofascial release is a form of self-massage using an implement to apply pressure, thus releasing tension and trigger points within a muscle. The most convenient way to smooth out those
bumps is with the use of a foam roller (available at most physiotherapy clinics). Massaging your body with a piece of foam? Give it a try. Here’s how it works.
Instructions Warm up with light cardio (if possible) for 5-10 minutes. Using the roller, concentrate your attention to the trigger points and tighter spots on the belly (middle) of the muscle, never across any joints. Use enough pressure to feel discomfort but not enough that you cannot relax. Ideally perform self myofascial release before your static stretching routine. Complete 1-2 sets of 30-90 seconds on each area.
1. Calves Set-up: Place the back of the lower legs on the roller, and support upper body using arms. Performance: With straight legs, roll back and forth from above the ankle to just below the knee. To increase the pressure, pull toes towards knees or cross one leg over the other.
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2. IT Band Set-up: Lie on your side with the roller underneath the outside portion of your thigh. Support yourself using the same side elbow and the opposite hand/foot on the ground. Performance: Roll the outside of the thigh from above the knee to the hip. To increase the pressure, take the opposite leg off the floor.
3. Quads Set-up: Lie on your stomach with the roller under the front of your thighs. Elbows are under your shoulders supporting your torso. Performance: Roll the front of the thighs from the above the knee to the hips. To increase intensity, bend knees.
4. Hamstrings Set-up: Place the back of the thighs on the roller, and support upper body using arms.
back of the knee to just below the buttocks. To increase the pressure, cross one leg over the other.
5. Glute/Piriformis Set-up: Sit on the roller with one leg crossed over (weight on the same side as crossed over leg). Support upper body using arms with foot on the floor. Performance: Roll across the entire glute. Try different angles to find tightness and trigger points. To increase intensity, use less support from the leg and upper body.
Feeling good, staying healthy and playing in the mountains injury free is one of the most attractive benefits of flexibility training.
Performance: With straight legs, roll back and forth from above the
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By Ross Mailloux r Ruben Salzgebe Pump Review by Davison Photos by Kristy
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A good t-shirt is a great thing. Itâ&#x20AC;&#x2122;s made even better when you can spend a week hiking in it, sweat like you are off to the gallows, then enjoy a nice dinner with friends afterwards, all without offending anyoneâ&#x20AC;&#x2122;s sense of smell. Wool and, more specifically Merino wool, is not a new thing in the fabric world. But, it took New Zealand-based Icebreaker to brand it as a high utility fabric and get the word out that wool is back big time. The 190-weight (grams per square metre) Hopper is a classic in the Icebreaker line and remains one of the most versatile pieces they make. I have collected three of these over the years and use them for anything from quick morning runs to weeklong ski trips. Perhaps the best part is, after the adventure is complete, you can still throw it on and breeze into work with a latte in hand, fresh as a daisy. The Icebreaker Merino T-Shirt is classic mountain attire. Pros: No smell, long lasting fabrics and dyes, breathes well. Cons: Longer to dry than synthetic, not cheap!
Price: $89.95
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Lezyne is an emerging bicycle accessory brand whose products have stunned the industry with their functionality and style. The Micro Floor Drive Pump may be the best example of the brandâ&#x20AC;&#x2122;s innovation and quality. The pump is constructed out of light and durable CNC machined aluminum. It features a long hose that threads onto the valve and is compatible with both Presta and Schrader valves. The hose effectively prevents the otherwise frequent problem of destroying valves in the vigorous pumping process involved with typical portable pumps. Once the hose is attached, a small wire peg flips down allowing riders to anchor the pump with their foot. Are you particular about your tire pressure? The Micro Floor Drive has an inline pressure gauge, offered in High Pressure (Road specific) and High Volume (Mountain specific) configurations. This is the ultimate pump for road or mountain, as well as one of the coolest bicycle accessories out there. Pros: Lightweight, easy on valves, nice and shiny. Cons: Slightly more cumbersome than some handheld pumps.
Weight: 191 grams Price: $63.99
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It seems hard to find a pack these days with the shared attributes of carrying weight well, yet is simple and lightweight enough to leave the user unencumbered at go time. The Deuter Guide Lite 32 strikes this difficultto-achieve balance. After receiving the pack in October, I loaded it up with all the necessary gear for a big day of ice climbing and hit the mountains. It carried a big load with aplomb and was sleek enough to actually wear climbing, with straps to add extra gear or lash on a rope, and plenty of room inside for a rack and lots of clothes. This spring I threw the ski essentials into it and hit the up-track. Once again I was impressed as its suspension handled the weight on the way up with ease and seemed to disappear as the climbing skins came off and it was time to point ‘em down. When the temperatures began to soar this spring, I loaded it up with 15 quickdraws, a rope and plenty of tea and warm layers before shooting up the trail to Grassi Lakes for a day of climbing. After a good eight months with this pack on my back, I am sold. A solid design that has everything you need and nothing you don’t. Pros: Light, capable suspension, durable materials, all-round performance. Cons: Older style ice-axe loops might not accommodate new style of leashless tools, non-floating lid limits over stuffing. Weight: 1,150 grams
Price: $127.00
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clamp that grips securely to a tailgate or picnic table to keep things under control while the mastery is taking place. If you have ever wanted to be the envy of the campground while celebrating your day in style, it might be time to pick up one of these beauties. No batteries needed. Pros: Bartender not included. Cons: Bartender not included.
Price: $64.00
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Planning a backpacking trip this summer and want to save some weight on your sleep system but don’t want roots and rocks giving you unneeded jabs to the ribs all night long? Ten years in the making, Cascade Designs’ new series of Neo Air Mattresses strive to meet both elusive requirements by removing the foam and adding more air. At just 410 grams and packing down to the size of a water bottle for a full-size mattress, this puppy is looking to change the way people pack for summer hiking trips. Utilizing two patented in-house technologies, the folks at Cascade have added a reflective barrier to the fabric to reduce heat loss and added triangular compartments into the internals of the mat to add strength and keep elbows and hips from poking through to the ground—two things that have plagued previous all-air mattresses. If you are looking for a super-light and mega-comfy abode to relax and rejuvenate in after a hard day in the hills, consider these new and ingenious beds made in the good ol’ USA. Pros: Super-light, comfortable. Cons: Not for use in cold temperatures. Weight: 410 grams price size dependent Price: $119.00 to
$139.00
Ever finished a ride or hike and craved something more than the flat Coke left in the car from last night’s dinner? GSI has answered your prayers with their Vortex hand blender. Just fill the jug with your favorite liquid, add a banana, a bit of juice, some icy cold creek water and open the throttle on the two-speed gear system. Sound intense? Luckily the Vortex has a 01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40
SCENE + HEARD OUT + ABOUT Summer 2009 To have your weekly event listed on this page, please contact info@highlineonline.ca
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“This waterfall is not for everyone. It was one of the most intense things I have ever done. It could have easily gone bad but I trusted my abilities and took it down. I love putting myself in these situations. With the right amount of preparation and the ability to overcome and control your fear, you can really conquer anything, whether that be life or the hardest things your sport has to offer”. June 13th, 2007, at the age of 19, local paddler Logan Grayling dropped one of the largest ride-able waterfalls in Canada, the Upper Falls of Johnston Canyon in Banff National Park, proving to a small unsuspecting crowd, and to the world, that he is one of Canada’s best kayakers…and one hell of a nut job. Excerpt from “Logan Grayling’s 100-foot Johnston Canyon Drop” Written + Photographed by Andrew Hardingham We want to publish your photo. | You can submit images for this page to info@highlineonline.ca. If your photo is chosen for publication, you'll win the respect of your friends, a healthy lunch for 2 at the communitea café in Canmore and an Ambler hat. 01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40