Issue #19 - Ottawa Outdoors Magazine by Ottawa Outdoors Magazine

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IN THIS ISSUE >> Camping tips for beginners

SPRING/SUMMER 2008

YOUR GUIDE TO THE LOCAL OUTDOOR ADVENTURE SCENE

adventure races you’ll love

Kayak fitness program

Rock Climbing choices explained

Kayak Petrie Island this summer

Triathlon hydration for peak performance

Running tips to get and keep you motivated

WIN sailing

lessons for two this summer! DETAILS INSIDE

SPRING/SUMMER 2008

38 10 >> FEATURES 5 7 8 10 16 27 36 38 50 53

24 >> COLUMNS

Hike the Luskville Falls Trail Mountain bike tips for twisty trails 10 tips for beginner campers 9 Adventure Races you'll love this summer Frontenac Provincial Park: a camping destination you've got to experience Backcountry injuries: what to do first Sailing in Ottawa: get started!

12 14 24 32 40 48 52

How to hydrate this summer Kayaking for fitness The Book Nook Take your kayak close to the fish Canoeing Shake-out: a self-rescue technique Ottawa Pioneer Spotlight

E-mail it to: editor@ottawaoutdoors.ca (and put the name of the race you want to enter into the subject line).

Good luck!

COVER PHOTO At the Emergency Services Adventure Race (ESRA) 2007, 98 teams started by paddling the Nottawasaga River (southern Ontario). Teams faced a river crossing and scrambled-up out of the water and into the Minesing Swamp for another eight kilometers of mud and stinging nettles. The ESRA caters to 911 personnel but has a "civilian" category too. This year's ESAR is June 14th, 2008 in Kimberly Ontario www.esar.ca Photo by Tori Lambermont of ToriFoto.com

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COOL GEAR / HOT CLOTHING OTTAWA VALLEY ADVENTURE DIRECTORY UPCOMING EVENTS GREEN PAGE LISTINGS THE MOUNTAIN RANGE THE BACK PAGES

WIN sailing

Paddling around Petrie Island

Win Free Race-entry fees to these races! 5Peaks Check it

PUBLISHER’S LETTER

To WIN, Do THIS

The Rideau Trail beckons those on foot

How? Just e-mail to us one action photo of you in the outdoors. We'll draw the winners and your TEAM's registration is FREE!

4 22 30 34 35 47 54

Running tips

Take a cycle tour to Carleton Place

Mitsubishi City Chase Frontier Adventure Race

>> DEPARTMENTS

All you have to do to earn the chance to win is to send us an e-mail to SendMeSailing@OttawaOutdoors.ca. We will draw the winner’s name from the list of entries we get. GOOD LUCK!

lessons for two this summer! out!

OTTAWA SAILING SCHOOL

Now you can get each issue direct to your inbox! It’s FREE too! And there’s loads of info, videos and more about the local outdoor adventure scene, all delivered in this extremely cool animated version. Just go to www.OttawaOutdoors.ca to sign-up at the top right of the homepage and we'll send you an extremely cool digital version of the print issue. OTTAWA

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PUBLISHER AND EDITOR-IN-CHIEF DAVE BROWN EDITORS ROGER BIRD / SHEILA ASCROFT MANAGING EDITOR ALLEN MACARTNEY CONTRIBUTING WRITERS Cheryl Christensen, Stef Manzoni, Allen Macartney, John Stanton, Geordie McConnell, Ross Francis, Jodi Bigelow, Mike Webster, Laurie Ann March, Eric Calvert, Michael McGoldrick, Tim Allard, Julie St. Jean, Andrew Westwood, Nigel Brereton, Claudia Kerckhoff-VanWijk, Jennifer Goldstone, Derek Dunn CONTRIBUTING PHOTOGRAPHERS Sean Burges, Tori Lambermont, Bryan van Tol (Tripper), Robert Covell, WMA Canada, Rapid Media, alavigne.net, zoomphoto.ca, Ottawa Sailing School, Jock Bradley, Julie St. Jean, Paul Villecourt, Rideau Trail Association, Paul Jean/Petrie Island Outdoor Club ADVERTISING INQUIRIES Dave Brown, Publisher/Editor-in-Chief Ottawa Outdoors Magazine is an independent publication published seasonally every four months and distributed FREE at sports stores all over the region, as well as at 100 other locations. It is a subsidiary of Canadian Adventure Media Partners (CAMP INC.), which also publishes Calgary Outdoors and Kickabout Ottawa, a local soccer magazine. E-mail: Advertising@OttawaOutdoors.ca Website: www.OttawaOutdoors.ca Tel: 613-860-8687 / 888-228-2918 Fax: 613-860-8687 CONTRIBUTIONS Ottawa Outdoors Magazine welcomes story and photo contributions. All photos should ideally be shot with colour slides or high resolution digital camera, but otherwise scanned at 300dpi resolution and burned onto a CD-ROM or e-mailed. No unsolicited contributions will be returned unless accompanied by a self-addressed stamped envelope. Publisher assumes no responsibility for return of unsolicited manuscripts, photographs or artwork. Publisher may publish any and all communications with Ottawa Outdoors magazine, and may edit for clarity and style. Indexed in the Canadian Periodical Index ISSN No. 1204-69556. © Copyright 2008. All rights reserved. Reproduction of any materials published in Ottawa Outdoors Magazine is expressly forbidden without consent of the publisher unless otherwise agreed between partners. Printed in Canada.

ENVIRONMENTAL PARTNERSHIPS Ottawa Outdoors Magazine aligns with local and international environmental groups. Recently Ottawa Outdoors Magazine joined and supports the following groups. We encourage you to do the same. Leave No Trace Canada is a national non-profit organization dedicated to promoting and inspiring responsible outdoor recreation through education, research and partnerships. Leave No Trace builds awareness, appreciation and respect for our wilderness areas. www.leavenotrace.ca

PUBLISHER’S LETTER

Spring has arrived, and Ottawa Outdoors Magazine breaks new ground as we enter our 7th year in publication. As for the winter, I don't think skiing or snowshoeing has been any better in a decade. So I hope you had a terrific (though snowbound) winter season and trust this issue will help put you in a spring-like state of mind. DAVE BROWN Well first the big news. We'd like to announce that we've increased Publisher, Editor-in-chief our circulation by 50%! So that means more copies will be available to more of you at more locations and races, and that's always a good thing. Another move we've done is to make each issue available in an incredibly cool digital version format. If you go to www.OttawaOutdoors.ca you'll see on the homepage that we've taken the last two issues and put them in this same digital format. It's really neat because it allows you to kind of 'turn' the pages like you would a real magazine. But the bonus is that each of the advertisements are live links back to their respective websites, so you can see more information on the products or locations you want to visit. As well, in some cases we've dropped in some live video to further enhance your reading experience. So check it out and enjoy. As for this spring/summer edition...this is the largest issue to date! A whopping 56-pages jammed-packed with tons of information you'll want to know about in the upcoming months. As well, I'd say the three biggest and informative sections include the feature on local adventure racing companies promising to give you an amazing outdoor experience (page 10); the Upcoming Events section which has information about all sorts of race dates, including Somersault's 'events for everyone' list (page 34); and lastly a new directory of Ottawa Valley companies that outline your next weekend escape for fun and adventure. The rest of this issue has articles you'll enjoy on hiking destinations, paddling routes, cycling locales, beginner camping tips, sailing experiences and even contests to win free entries into local popular adventure races. So read on and enjoy these bright, warm, spring days ahead.

Contributors

Nigel Brereton is a member of the local executive of the Rideau Trail Association, is not in fact a “challenge” hiker. “I prefer the other type - 50% mental; 50% exercise”.

Friends of the O-Train is a group of volunteers whose goal is to raise awareness of workable transit options in Ottawa. We’re comprised of transit experts, rail enthusiasts and regualar individuals like you. www.friendsoftheotrain.org One Percent for the Planet is a rapidly growing network of companies that give at least one per cent of their annual sales to environmental causes. Their commitment provides vital resources and awareness to organizations that work to keep us on a sustainable path. 1%FTP provides members with a straightforward and powerful way to become part of the solution. We are proud supporters of One Percent as a movement as well as their members which include Mountain Equipment Co-op and more than 20 other businesses across Canada. www.onepercentfortheplanet.org

Jennifer Goldstone is an Ottawa River rat living by the river in Orleans, kayaking at Petrie Island and bicycling beside the river. She is also a member of the Petrie Island Outdoor Club. Geordie McConnell is a triathlon coach and house dad. His days are kept busy directing the Ottawa Triathlon Club and being directed by his energetic four-year-old.

Ross Francis enjoys paddling with his family and friends and is always planning his next canoe trip. In this issue he writes about Frontenac Provincial Park. ARE YOU AN OUTDOOR ENTHUSIAST WHO WOULD LIKE TO CONTRIBUTE? To submit articles or photos, all you have to do is e-mail us at: Editor@OttawaOutdoors.ca.

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Hike the Luskville Falls trail Put the spring in your step By Cheryl Christensen

∆ Our favourite places not only speak volumes to us, but they also speak volumes about us. Whether we seek out these places to bring back good memories, to exercise, to slow life’s hectic pace, or to soak in pleasing sights, they recharge our batteries and renew our zest for living.

Time to Head for the Hills! And so, in the midst of an early fall heat wave, I happily accepted the task of hiking one of my favourite trails in nearby Gatineau Park, and recording the experiences. Yeah, it’s a rough way to spend a sun-drenched weekend out there in the woods. THE Luskville Falls Trail Luskville Falls Trail is no stranger to climbers in the region. This trail takes you on a 4.5 km promenade (with the occasional scramble over rocks) up the Eardley Escarpment and back down again. If the breathtaking views don’t get your pulse going just a little bit, the hike up probably will. This hiking trail will take approximately 2.5 to 3 hours to complete, so make sure you plan and pack accordingly. Though the trail is not a long one, be assured that its steep slope can still offer a challenge. At the parking lot, you’ll find a picnic area complete with outhouse facilities. Here, you’ll be able to take care of any lastminute requirements. Several animal-proof garbage cans are available for hikers to deposit trash or litter. www.OttawaOutdoors.ca

The Luskville Falls Trail is listed as being one with interpretive signs at key points. Although evidence of this feature remains in the form of podium style stands, the panels themselves are missing, taking with them the tidbits of scintillating information they possess. Slow Beginnings, Then… The hike starts off fairly gently with a set of stairs that bring you down to where you can start going up. In the spring, the trail follows alongside the Luskville Falls, which are often dried up in mid to late summer. In the autumn, the many lookouts will provide you with a front row seat to the bright colours of the changing leaves. At any time I’ve gone, I’ve also encountered plenty of bugs, so bring along bug juice. It’ll be a helpful sanity-preserver. Signs along the trail remind hikers that this is a “restoration area,” and urge the public to remain on the pathway at all times. Even if you have the best of intentions, it can occasionally be a little tricky distinguishing which rocky terrain belongs to the trail and which does not. The task is aggravated when the blue, square, hiker signs disappear from view. But do your best to stay on the trail.

Photo credits: Bryan van Tol (Tripper)

It’s healthy to remove ourselves occasionally from the clutter of daily routines, roles and obligations. Withdrawing to peace and tranquility helps us keep things in proper balance. This doesn’t mean we have to “give it all up.” We don’t need to sell off all our worldly possessions and move to a remote cabin in the solitude of a mountaintop to quiet our soul and regain perspective. Usually, all I need is a few hours’ respite hiking one of my favourite trails to settle restless feelings and feed the hunger in my heart. The terrain gradually becomes increasingly rockier as you ascend, with the falls to one side and a rock face on the other. The thing I like best about this trail is that it starts off as the equivalent of a dirt sidewalk, then makes the hiker pick his or her way over and between rocks and boulders as it snakes its way towards a fire tower at the top. It’s Picture Perfect

Stunning lookouts reward hikers repeatedly along the route. Not only do these lookouts provide a sampling of beautiful views to remind you exactly why you’re hauling yourself up a hill when there is nothing chasing you, but they also provide an excellent opportunity to catch your breath and re-hydrate. Even if you’re too fit to need a break, you’ll do yourself a big favour by taking a moment to drink in the scenery. After all, admiring nature and enjoying it is what hiking a trail like this is all about. There’s no need to rush the experience like your after-work commute home. Relax. Enjoy. Just when it looks as if you won’t need to ascend any further, the path takes you OTTAWA

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down a little dip in the trail, across a small creek, and then up again on the last leg of your walk to the fire tower. This portion of the trail is a little easier, and nicely perfumed by coniferous trees that line the rocky path. (This is also the area where I once saw a pretty big snake the same diameter as a garden hose.) Arriving at the fire tower at the top signals the end of your climb and provides you with an excellent venue. What better excuse for a pre-descent rest and picnic? Okay, so you’re not actually allowed on or in the fire tower, but the foundation of an old shelter nearby and some shady trees offer other prime spots to kick back, relax, snack, and attempt to correctly identify the large birds circling overhead. The loop back down offers a chance to enjoy a different portion of the trail with its own variations of impressive vistas. Though the trek down doesn’t force your heart and lungs to work as much as the haul up, it can still make your knees beg for mercy, especially by the end of the hike. For this reason, some people might appreciate trekking pole on this portion of the walk. One of these will both help “cushion the

blow” as you step down repeatedly, and provide additional stability. Soon you’ll find yourself back on familiar ground beside the falls, on your way to the parking lot. Your next challenge will involve winning the debate on whether the road trip home should include a stop at the Tim Horton’s in Aylmer or the Dairy Queen in Hull.

How to get there: From the Quebec side of the Champlain bridge, turn left on Alexandre Taché. This becomes chemin Principale d’Aylmer, and like its name promises will take you through the main street of Aylmer before you join up with Jct 148. You’ll continue on Jct 148 for a while keeping your eyes peeled for a smallish brown Gatineau Park sign on your right. Watch closely, because very soon afterwards you’ll need to turn right (cue Hotel de Ville). You’ll head down an unpaved road towards the very obvious Eardley Escarpment jutting out from the surrounding farmland, and turn left following the Gatineau Park sign. (You’ll head by a horseback riding place… so if you’ve got kids in the car, don’t let them see that or they’ll be bound to be whining for hours…puh-leeeze!!! Caaaannn weeee???). Shortly, you’ll come to the parking lot with picnic area and you’re there! Distance: 4.5 km Estimated duration: 2.5 – 3 hours Level of difficulty: moderate, very steep slope Look forward to: lots of lookouts, the Falls in the spring, nice view of changing leaves in the fall, a break at the fire tower at the top Watch out for: bugs (repellent recommended), many climber friends of mine have spotted bears in the area, occasionally sparse signage Facilities: unsupervised parking lot with picnic area, outhouses (not always with tp), animalproof garbage cans for the stuff you might have packed out.

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CMY

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Heads up on hard turns

Mountain bike tips for twisty trails by stef manzoni

¦¦Once you’re off the main roads, mountain biking up in Gatineau Park or out at Kanata Lakes means sharp turns. And some riders make them look easy, even at speed. But skilled cyclists sometimes have to bail. What is it that seems to straighten out the turn for those who don’t end up with a rough landing in the bushes? It’s not rocket science. Here are some ideas for the next time you’re in a fast corner. For starters, focus on where you want to go, not where you don’t. This means looking two to three metres ahead on the trail, and choosing your best line for the turn. If you’re really moving fast, look even further ahead for the lay of the land. Don’t focus on obstacles. If you stare at a rock long enough, you’ll hit it. Once you see a hazard, pick your best line around or over it and keep looking where you want to go. This works for mountain biking in general, not just cornering. Now that you’re focused on your line ahead, get your body and bike in the right position. Stop pedaling. As you enter the turn let momentum carry you through, keeping the outside leg fully extended with the pedal at the bottom of the stroke. (Which is the outside leg? On a left turn, the right leg is the outside, and vice versa.) This forces your inside pedal up, with the bonus that a high inside pedal means less chance of clipping a rock as you head into the turn. But as you lean, keep your body and head vertical. Do not lean your body, just the bike beneath you. It helps to slide your butt slightly to the outside of the saddle, but not so much that you feel like you’re falling off. Good arm position helps keep your body vertical. Your outside arm will need to straighten out somewhat as you reach to the inside of the turn. The inside arm will bend and your elbow should almost graze your raised inside knee. Think “elbow to knee” as you coast through the turn. And keep your head up, always looking where you want to go. www.OttawaOutdoors.ca

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The theory behind leaning the bike but not the body, is that you maintain max downward (not outward) pressure on the tires while the knobbies on their outer edges are fully engaged by leaning the bike. Now, how about brakes and gears on this sweeping corner? Don’t touch the gears at all – you’re coasting through the turn so the gears don’t come into play. On the other hand, braking is crucial. Brake before the corner to find your comfort zone. If you can’t avoid braking in a corner, squeeze both front and back brake levers gradually so you don’t lock the wheels. In a nutshell: Look where you want to go, and pick your line Brake before the turn Lean your bike, not your body Inside pedal up Inside elbow to knee. If you can remember these points, you should have no trouble following your buddies through the fast corners upright. Ride within your limits, but don’t limit your riding. Stef Manzoni is certified in mountain bike coaching by the National Coaching Certification Program and she’s a member of Ottawa’s Big Ring Racing team.

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10 tips for beginner campers By Allen Macartney

¦¦“I hate camping! I tried it once. It rained. It was cold. It was uncomfortable. Never again! It’s Club Med for me. Soft beds, high definition TV and no rain!” Have you ever heard someone say this? Sure you have. Usually, the would-be campers began their adventure with lots of

anticipation and excitement only to have their dreams shattered. But in most cases the camping disaster was predictable. Here’s how to almost guarantee a smooth start to a lifetime of camping adventures. 1. Begin slowly by planning a car camping weekend in a well-serviced campground close to home. If you’re taking kids along, make sure the campground has some facilities, like toilets, perhaps an evening program, etc. 2. Check the weather several days before your first trip. Go only if clear, sunny, warm weather is forecast. Who needs to learn how to put up a tent in a blustery, wet campground with kids crying in the car asking “Where’s the bathroom? I gotta go now!” 3. Plan 50% extra time for traveling to the campground, putting up the tent, rolling out the sleeping bags, and getting established before nightfall. Once the lights go out, you want to be finishing off your second cup of hot chocolate. 4. Bring a tarpauline (at least 8 x 10 for two people), and know how to hang it. Nothing makes you feel worse on a camping trip than having nowhere to go in the driving rain. Also, bring lots of cord to hang it above your picnic table. A tarpauline also makes an excellent sun shield. 5. Pack a cooler with good food. I’m talking steaks, baked potatoes, and even sour cream and cheese. Pamper yourself. Who says outdoor living has to be grim? Besides, a small hibachi can fit just about anywhere. www.OttawaOutdoors.ca

Photo credits: istockphoto.com

6. Rent or borrow high quality sleeping bags for everyone, and thick sleeping mats. Even in July a camper will be cold at night if he sleeps directly on the ground. A thick sleeping mat will shield him from the cold, hard, lumpy ground. 7. Rent or borrow a good tent, not a cheap $79 four-person model that will blow down in a slight breeze. Eureka makes excellent models. Oh… also know how to put it up – not just in theory. Set your tent up in the backyard before leaving home. A small hammer or hatchet will make pounding in tent pegs easy. 8. Plan lots of different activities (e.g. hiking, adventure reading, stargazing) even if you’re going all alone to “get away from it all.” Mini binoculars are easy to pack. 9. Bring warm clothes including a raincoat, even if showers aren’t expected. Fleece sweaters provide warmth even when damp. On cold nights you might want to wear socks and a toque to bed. 10. Use a checklist to make sure you leave home with all the essentials. Years ago I went on a long weekend Algonquin Park hiking trip with a friend. Fantastic, except for the fact that I forgot my tent fly in the garage. It poured rain all weekend. Luckily, I had a big tarpauline. I’ve also forgotten my stove.

Mooney's Bay Saturday, May 31st, 2008

Allen Macartney is the Managing Editor of Ottawa Outdoors Magazine. Usually, he anticipates problems before they bite him on outdoor trips. www.OttawaOutdoors.ca

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9 adventure races. it's time to try it out.

choose one and have a blast!

The EnduranceAventure.com Adventure race in two-person teams, the members must be together the entire race and progress using maps and compass. The usual sports disciplines are mountain biking, rope works, trekking, trail running, adventure swimming and canoeing. There will always be some surprises on the course! Calendar: Endurance Aventure Race (5-10 hours)/May 10, Thetford, QC; Fou Raid Race (1.5-3 hours)/August 21-24, Lower North Shore, QC; Raid international Éco EnduranceAventure – Lower North Shore (4 days, 300kms)/September 27, St-Michel des Saints, QC — www.enduranceaventure.com

Frontier Adventure Challenge A fun and challenging multisport race for teams of three. Bike, hike, paddle, and navigate a 35-45 km unmarked wilderness course using teamwork, strategy and outdoor skills. Great accommodation deals at Deerhurst, and a fantastic awards banquet and party. Join the fun and adventure! Calendar: May 3 / Deerhurst Resort — luxury in the wilderness heart of Muskoka — features the classic spring season opener with teams of three competing over 35-45km of biking, hiking, paddling and navigating through an unmarked wilderness racecourse. / May 3-4 High School Adventure Challenge / Teams of three high school students will bike, paddle, and trek non-stop over 25 km of wilderness terrain with only a map and compass, challenging their limits, teamwork and knowledge of the outdoors. 416.783.4464 / adventure@raidthenorth.com / www.fastadventures.com

HIGH SCHOOL ADVENTURE CHALLENGE Designed as a fun, safe, first step into adventure racing, the second annual High School Adventure Challenge is on. Teams of three high school students will bike, paddle, and trek non-stop over 25 km of wilderness terrain with only a map and compass, challenging their limits, teamwork and knowledge of the outdoors. A certain level of physical fitness is needed to cover the 25km+ course; however, no experience is necessary. The race has been designed by internationally acclaimed course designer and two-time Eco Challenge winner Lawrence Foster and will be run with over 11 years of safety and experience from Frontier Adventure Racing. Are you up to the challenge? Visit to find out why you don’t want to miss this event. Register before April 18th for a chance to win a Blackberry Pearl. Calendar: May 3-4, Deerhurst Resort, Huntsville, ON — www.adventureracers.ca/go

Storm the Trent

M U LT I - S P O R T A D V E N T U R E S E R I E S

Storm Racing offers multi-sport adventures for all levels, through customized race formats designed specifically to suit seasoned endurance racers, absolute beginners, and anyone in between. Through a unique blending of adventure racing (AR) and traditional multi-sport components, Storm events offer beginners the opportunity to test the waters of off-road adventure, while also providing experienced racers with a challenging and inexpensive alternative to conventional AR formats. Host of Axis Gear Storm the Trent; Canada’s largest adventure race, Storm Racing has been producing events since 2002. Calendar: May 10 choose your race format from: Hike 4-Hour Race; Trek 6-Hour Race; Trek Elite 8-Hour Race. Racers can be solo, solo masters, teams of two, teams of four, all-male, all-female and coed team divisions. Races at Warsaw, Ontario. Tel:905-580-2767 / info@stormevents.ca / www.stormevents.ca

get adventurous this summer. pick a race, go solo or grab friend(s). experience the thrill!

Mitsubishi City Chase Presented By BlackBerry

The Moraine for Life Adventure Relay Discover and help protect the environmentally-significant Oak Ridges Moraine on this 160km, 24-hour adventure relay in support of the Oak Ridges Trail Association. Bike, hike/run and canoe along the Oak Ridges Trail from Rice Lake (south of Peterborough) to King City (just north of Toronto). Teams of up to 15 compete in Elite, Corporate and Recreational (Open and Masters) categories. Team entry fee includes canoe rental, course development and management, staffed checkpoints with refreshments and finish line celebration. Collect pledges and win great prizes! Join the adventure and support the Oak Ridges Trail Association! Calendar: June 14 and 15 / Tel:1-877-319-0285 / info@oakridgestrail.org / www.moraineadventure.com

City Chase is the World’s Largest Urban Adventure Series!! Working in teams of two, participants (AKA “Chasers”) will need to exhibit teamwork, resourcefulness, determination and the ability to make decisions on the fly as they search for physical and intellectual ChasePoint challenges scattered in unknown locations throughout the city. To conquer this four-to-six hour urban event, teams will run, walk and use public transit to navigate their way throughout the city, while calling family and friends for help, accessing the Internet, and even employing assistance of total strangers. The first team to complete the required ChasePoints and cross the finish line WINS and will represent their city at the Canadian Championships. The winner there will drive away in a pair of 2009 Mitsubishi Lancer’s and will represent “Team Canada” at the 2008 World Championships against 14 other countries. Calendar: Race Date – July 19 / Tel: 905-282-0770 ext 225 / cityguru@citychase.com / www.CityChase.ca

Quest for a Cure Our mission is to raise funds and awareness for cancer treatment and prevention. Our goal is to promote high quality adventure/sport fundraising events, while increasing awareness of cancer care in our community. Our reward is the knowledge that 100 % of all funds raised support the world class care and treatment provided by the Ottawa Hospital Regional Cancer Centre. Calendar: (all races at Montebello, Quebec) 8 Hour Adventure Race / June 22 (Mountain Biking, Hiking, Orienteering, Water Stage/s); 24 Hour Adventure Race / June 21-22 (Mountain Biking, Hiking, Orienteering, Canoeing, Rappelling, Zip-Lines); 48 Hour Adventure Race / June 20-22 (Mountain Biking, Hiking, Orienteering, Canoeing, Rappelling, Ascending, Zip-line, White Water Rafting and In-Line Skating) – Quest for a Cure is proud to announce that our 48hour race will be the Canadian qualifier event for the upcoming Land Rover G4 Challenge. www.questforacure.ca

The Emergency Services Adventure Race (ESAR) ESAR is a one-day adventure race for Emergency Service personnel and Civilian teams. A sprint style adventure race for teams of three which caters to 911 personnel that features padding, mountain biking, trekking, navigation and special tasks. Calendar: June 14, Kimberley Ontario / July 12, Saucony RockstAR Adventure Race, Bark Lake Ontario, www.racetherockstar.com / October 17 & 24, Saucony Trek or Treat Night Runs, Oakville & Vaughan Ontario, www.trekortreat.ca – Canada's largest night trail runs. Featuring a halloween theme and haunted scenes along the route. First 100 participants in each race get a free pumpkin!

Raid Pulse Raid Pulse is already in its seventh year of existence in the world of adventure racing. The 2008 Series will provide experienced teams with very good challenges and will also have the objective of initiating newcomers to adventure racing. We want to offer quality races at minimal costs in order that people can participate in all the races of the series and further develop adventure racing as a sport. Calendar: May 17 – 5 to 8-Hour – Notre-Dame de la Salette, Outaouais QC (MTB, Trekking/Bushwalking, Paddling); June 14th – 3 to 5-Hour – Sprint – Lac Beauchamp (Gatineau), QC (MTB, Trekking/Bushwalking, Paddling); August 2nd & 3rd – Multi stages – Réserve Faunique Papineau Labelle, Outaouais QC (MTB, Trekking/ Bushwalking, Paddling, Ropes) info@raidpulse.com / 819-210-7243 / www.raidpulse.com

RUNNING TIPS By John Stanton

Question: ¦¦I took a break from running over the winter and as I tried to get back into it this spring, I began getting a stitch in my right side, in the same place at the same time during each run. I’ve found that if I stop and stretch during this time, the stitch works itself out but then it returns. I’ve tried breathing differently, holding my arm above my head when I feel it coming on, massaging the area that hurts and nothing seems to be working. Any suggestions? Answer: You are doing some of the things that will usually help alleviate what’s commonly called “runner’s stitch.” The truth of the matter is, sports medicine professionals do not agree about what causes this discomfort. Here’s what I’ve learned while working with runners; start very slowly and gradually build up the intensity of the run. Many runners have found that the sudden start of a run and their laboured breathing during

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the first 10 minutes causes the discomfort. Another thing to concentrate on is “belly breathing.” Concentrate on breathing deep in your diaphragm, versus high in your chest. Pursing your lips as you breathe out also helps in fully exhaling and relaxing the diaphragm. Try to really focus on staying as calm as possible. And keep your breathing relaxed and controlled. All of us have a tendency to start our runs with too much intensity, rather than gradually building up the intensity. Motivational Running Tips: 1. Plan and schedule your daily workouts. 2. Be flexible within your schedule. Just commit to completing the workout. 3. Be creative when planning your workouts. Use normal down time (or waiting time) to get in that run, stretch session, or cross-training session. 4. Read, listen to or watch something humourous. A good laugh gets rid of most stress. The thought of my good friend Nick Lees running a marathon in a tutu usually does the trick for me. 5. Vary your workouts. Running the

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same distance or course every day can soon lead to boredom. A little speed or some hill repeats will put spring back into your stride. Run with a friend. You can motivate each other. Imagine yourself in a race leading the pack that is 25 metres behind you. Push just a little. In a safe area, put on headphones and listen to some music, a motivational tape or a comedy tape. Mix it up. Change the time of day you normally run; run in a different direction; run a new workout; or read a great new running book like Running Start To Finish. Best yet, run past a hospital to remind yourself how fortunate you are to have your good health. It’s a fragile gift you must look after. Savour each run as it is special in its own way.

John Stanton is the president and founder of Running Room Canada Inc. with stores and clinics throughout the Ottawa region.

www.OttawaOutdoors.ca

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Photo credits: highschool adventure challenge

How to hydrate this summer For triathlon training and all outdoor sports By Geordie McConnell

¦¦Exercising when you’re dehydrated is like trying to swim in mud. While the mud might be great for your complexion, it will frustrate your attempts at making forward progress. Our blood acts like the fuel line for our body, keeping the machine working. Since water is the main component of blood, dehydration results in lower blood volume. With less blood available to carry nutrients to the working tissues, your heart has to work harder and harder to maintain performance, and your body struggles to control its core temperature. Sooner or later, it’s a losing battle. Why? Sweating out even two per cent of your body weight can really

hurt performance. Scientific studies show that losing four per cent can cause a drop of 30 per cent in your performance level. As a very unscientific example, imagine you run a half marathon and expect to finish in two hours, but due to dehydration, you stagger across in 2:40. Here’s the single most important tip to remember regarding hydration: don’t wait until you’re thirsty to drink. Thirst is a signal that you are already dehydrated. You want to avoid reaching this state, partly because it’s dangerous. What’s the key? Approach

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exercise sensibly. If you are paddling for two hours on a summer day or doing a hard spin class, your body will lose fluid through perspiration. You must drink to replace it. And perspiration isn’t the only way to lose fluid; you’ll also lose water just by breathing. That’s right! Remember seeing clouds of condensation from breathing on a cold day last winter? Moisture leaves your body whenever you exhale, warm weather or cold. Sip water regularly. That’s the first step to staying properly hydrated. When physical activity levels increase, so should your sipping frequency. By sipping, you keep a regular flow to the digestive tract from where the water is easily absorbed. If you gulp too much water at a time, it will slosh around in your stomach causing discomfort. In extreme situations, it might even overwhelm your body, causing shock. Whether you sip water or a fluid replacement drink (FRD) in the early stages of exercise is up to you. Some individuals don’t mind the extra calories, and find the flavour helps to ensure they consume enough. There does come a point though where you do need more than water. Electrolytes such as sodium and potassium are lost through sweat, and too much loss can negatively affect several body functions. That’s why you should consider using an FRD when you know your exercise will go beyond one hour. As spring ushers in warmer temperatures, make the most of your outdoors workout by hydrating properly. Remember to drink enough fluid for the duration of your outing, sip regularly, and don’t go swimming in mud. Geordie McConnell is Head Coach of the Ottawa Triathlon Club. He can be found online at www.OttawaFit.com and www.TriathlonCoach.ca. www.OttawaOutdoors.ca

Frontenac Provincial Park Great paddling, great trails, let's go! By Ross Francis

¦¦“I’ve got a young family, and would like to get into back-country camping and canoe tripping. Where should we go to get started, and what parks have you tried?” These are questions that I’m asked frequently. They’re the same ones I asked people several years ago when my wife, son and I moved to Ottawa.

Back then, our son was almost four. We had already introduced him to backpacking and canoeing in New Brunswick, so we were looking for two, three and four-day trips into the back-country. Nothing too tough, just a place to escape the crowds. Camping is important to us, so we wanted to share our love for the outdoors with our son, hoping that he would eventually “catch the bug.” We wanted to find places where a few hours of paddling or hiking would take us to our campsite. “You’ve got to go to Algonquin,” everyone said. So our search started at Algonquin Park’s Tom Thompson/Canoe Lake circuit. This is a great trip, but not in July. It’s simply too busy. What seemed like hundreds of canoes buzzed by, reminding us of Queensway traffic. We loved the park, the scenery and the route, but it was simply too busy for our liking. (Some people find that reassuring, knowing that there are lots of other people nearby in case something happens.) We still enjoy trips in Algonquin but we wait until fall when there are fewer people, and the selection of campsites and routes is better. Back-Paddling to Frontenac

Back to square one. At this point I remembered that a friend in New Brunswick had once worked in a park near Kingston where access to campsites was only by foot or by canoe. That sounded great to us, so we picked up the map. That’s when we discovered a hidden jewel: Frontenac Provincial Park. This park proved exactly what we were looking for. Of course the park is much smaller than Algonquin, so there are fewer routes and campsites, however, for 16

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some reason we didn’t seem to have any difficulties choosing and booking them. Our first trip involved an overnight experience— just long enough to scout out the lay of the land and decide if it suited our needs. We selected Site #5, at the end of Big Salmon Lake, because it was accessible without having to portage. We arrived on Saturday morning, just as the wind was picking up. Fortunately, it was at our backs and we got a “double bonus.” How? We had remembered to pack a small parafoil (a kite). After paddling out from the dock, we simply got the kite flying, and “sailed” down the length of the lake. It didn’t take long to find our campsite. We set up the tent, explored a bit, and had an enjoyable night. Many Happy Returns

Since that first trip into Frontenac, our family has returned many times. Our next trip took us around the perimeter of the park in three or four days. Most of the portages that we encountered were fairly easy, but the portage linking Birch and Little Salmon Lakes was a different story. Whether you are ascending or descending to or from Little Salmon Lake, it is quite steep. But even with young kids, that portage is quite manageable if you take your time. After having seen or camped at most of the sites, Frontenac Park has become a favourite destination for our family. What makes Frontenac Park ideal for general camping, hiking and canoeing? It offers: • Beautiful campsites • Short paddling routes

• Interesting hiking trails • Great swimming • Well marked and maintained hiking and portage trails. The park offers real variety, satisfying almost anyone’s wants. Most sites feature a raised platform on which to set up your tent. This means water doesn’t lie in puddles, but drains well, reducing the possibility of a flooded tent. Frontenac not only offers great canoe routes, but also a wide selection of excellent hiking trails and campsites for backpackers. Most are easily accessible for family camping (less than 10 kilometres). Portaging into the Park

Shortly after moving to Ontario we quickly learned that in this province, paddling and portaging pretty much go together. I know what you’re thinking: canoes are meant to be paddled, not carried. But sometimes it’s necessary to carry them to where they’ll be paddled. Now, this doesn’t have to be a bad thing. In fact a short portage can provide a welcome change of paceand scenery. Frontenac is a great park to develop your portaging skills. It offers many portage routes that link beautiful lakes; they range in length from under 100 metres, to just over a kilometre. The longer ones take you deeper into the interior, and typically farther away from the crowds. Making portaging enjoyable (okay, tolerable) depends on your ability to carefully select and pack lightweight gear efficiently in as few packs as possible. Not having the lightest and sleekest equipment available shouldn’t www.OttawaOutdoors.ca

Photo credits: Robert Covell

Roundabout Route to Frontenac

Photo credits: Robert Covell

stand in your way; it may just require a second trip. So what if you have to “double portage” (make two trips)? Part of the beauty of “getting away from it all” involves kicking back and relaxing, so take your time on each portage. Enjoy it. I’ve seen people portaging with big coolers and metal lawn chairs. But, hey, if these make your camping experience better, go for it. Portage-Free Routes

Frontenac offers many “portage-free” routes for those who don’t want to carry their canoe at all. However, this will mean a little bit of extra driving. After you’ve registered and obtained your camp and

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vehicle permits, you’ll have to drive to an access point. Here’s how to get to several. You can get to the back-country from the Snug Harbour Road at Mitchell Creek. From this point you’ll have portage-free access to campsites on Birch and Kingsford Lakes (both of which offer beautiful, well maintained sites). Another access point is off Devil Lake Road (formerly Salem Road) at Kingsford Dam. This route provides portage-free access to Kingsford and Birch Lakes. If you follow the Devil Lake Road a little bit further east, turn off on a side road to Michael’s Old Frontenac Landing. This route provides access to Devil Lake and Campsite #10 at Hardwood Bay. If you access the park from the two public boat launches on the Old Perth Road (County Road #10), you’ll gain portage-free access to Campsite #1 on Buck Lake, and Campsite #10 on Devil Lake. At some access points, you’ll find outfitters or property owners who will allow you to leave your vehicle on their property for a small fee. (This provides a bit of security.) Remember–before driving to one of these access points and heading for a campsite,

you must first obtain proper permits at the Park Office. Before Setting Out...

Before setting out on any camping or hiking trip, you’ll have lots of planning and preparations to do. Scouts Canada’s Fieldbook for Canadian Scouting is an excellent resource for anyone getting started, so stop by the Scout Shop at 1345 Baseline Road in Ottawa and pick up a copy. You’re sure to find it helpful. While there, check out the great selection of camping equipment and other excellent deals. How to get to Frontenac Park: Our route (from Kanata) usually takes us through Richmond, where we follow route #10 to Franktown. Then we turn left along Highway #15 for a short distance to the Old Perth Road #10. After driving through Perth, make a right turn and continue following Route #10 to Westport. continue through Westport (still on #10) and head towards Kingston. At route #5, turn right on Rutledge Road toward Syndenham. Continue along Route #5 watching for Route #19 (Bedford Road). Take another right on Route #19, which will take you to the park.

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Welcome to Frontenac Outfitters.

"Ontario’s On-Water Canoe & Kayak Centre”

24th YEAR I NB

Test drive, before you buy – Everyday! Frontenac Outfitters 24th Massive Spring Sale & Symposium Friday to Sunday May 2–4, 2008 9:00 am to 5:00 pm 250 to 300 Kayaks & Canoes! 17 of the World's Hottest Lines, Loads of the latest in paddling gear, Meet Co. reps and free "How-to" Seminars

Are a few hours of your time worth a lifetime of paddling experiences? WE OFFER A SUPERIOR EXPERIENCE: • Created by Paddlers – Enjoy our on-water advantage and our 25 years of expertise • We do it all – Sales, Rentals, Courses, Clinics & Tours • Exceptional Choice – 250 to 300 kayaks & canoes • We're Matchmakers – Boats & paddlers since 1984 • Test Paddle Boats & Gear – Everyday!

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USINESS

"My best purchasing experience for anything – EVER! Thanks Frontenac Outfitters!" Fred Perry

"You Guys are the Kings, if you want to do it right." Brenda Jackson

Price & Satisfaction Guaranteed! Located two hours S. West of Ottawa (1/2 hr. north of Kingston) beside Frontenac Provincial Park – Ontario’s most Southern Wilderness Park

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ﾃ四es de la Madeleine

to ﾃ四es de la Madeleine.

Québec maritime, a land designed for adventure

Discover a sea kayaker’s paradise as you paddle around the colourful escarpments of the Îles de la Madeleine or the mysterious monoliths of the Mingan Archipelago. Whether offshore from Les Bergeronnes or Le Bic, choose your watery trail from 3,000 kilometres (1,900 miles) of magnificent coastline.

The isolated island paradise of the Îles de la Madeleine is an international Mecca for wind sports enthusiasts. Sail the skies while kitesurfing past the Islands’ dramatic red cliffs or kite-buggy along sand dune beaches.

pearl Percé: The of Gaspésie Percé Rock glints like a jewel in the tidal spray, burning from amethyst to ruby to twilight’s sapphire blue as the sun sweeps overhead. Inspired by this spectacular rock, the town of Percé is one of Québec’s prettiest villages. Cafés, boutiques, art galleries and studios line its streets, while codfish curing stations and gracious ancestral homes reflect its history.

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Québec maritime boasts the finest trekking this side of the Rockies. Climb the Gaspésie’s Chic-Choc Mountains—Eastern Canada’s highest peaks or hike along the majestic Saguenay fjord.

Go diving and discover a magical world beneath the sea. Sea kayak between seals and whales. Hike on Bonaventure Island to the most accessible nesting spot in the world with over 420,000 seabirds including the largest northern gannets colony of 121,000 individuals.

Observe spouting whales and let yourself be lured to Bonaventure Island, a bird lover’s paradise. Try sea kayaking by Percé Rock, diving with the seals or hiking on trails through the nearby countryside. Spectacular views await you! A few miles to the west, colourful lobster fishing boats bob in the harbour of L’Anse-à-Beaufils. This charming town’s architectural heritage comes to life in the old-fashioned general store and 19th-century fish-processing plant, which has been converted into a cultural centre.

Percé—it all started with a red limestone rock pierced by the sea...

Visit www.quebecmaritime.ca/perce or call 418-782-5448.

COOL GEAR / HOT CLOTHING

H2O Composites Heritage series Canadian 16-6 – From $2,195 Perfect for day trips and week long excursions, H2o Composites Canadian 16-6 Canoe is a close replica of an "early settler canoe" discovered in South Western Ontario in decades past. H2o's design embodies the finest characteristics from this exceptional craft, then added their own modern technological refinements...the resulting combination may just be the ultimate "Canadian" canoe. The Canadian's shallow arch hull design and shoe keel provide a rare blend of performance and stability sought by many canoe builders but seldom achieved. An exceptional shoe keel design aids tracking, protects against grounding, while sacrificing little in the way of maneuverability. Styles include: Kevlar 48lbs / 21.8 kg $2195, Superlight Kevlar 42 lbs / 19.1 kg $2595, and Carbon Kevlar Hybrid 39 lbs / 17.7 kg $2995. As well, the Chestnut Prospector 15, Chestnut Prospector 16, the Bob Special 15 and the Canadian 16/6 will be unveiled at the Annual Spring Sale & Symposium May 2nd to May 4th. We invite you to meet Jeff & Chris, H2o's Composite canoes' owners...then go for a paddle! Paddle it at Frontenac Outfitters On-Water Canoe & Kayak Centre.

Boreal Archipel Carbon Straight Shaft 835g (230cm 2 piece) $399 Carbon Bent Shaft 820g (230cm 2 piece) $499 The shape of the Archipel offers propulsion power, allowing the paddler to maintain a faster pace. Its exceptionally brilliant finish on both sides of the blade allows water to flow smoothly around the blade surfaces. The paddle blades are asymmetrical in shape for smooth entry into the water, and the angle of the blade face is shaped to allow water to flow evenly over it, reducing the effect of turbulence. The shaft has oval hand grips to provide comfort while paddling and also provides control of blade angle in wind and waves. This paddle is also available in an ergonomic bent shaft which helps decrease the risk of tendonitis by offering a more natural wrist position. All Boreal paddles blades also feature a “drip groove” allowing water to drip from the blade instead of running down the shaft, this groove combined with the drip rings allow for dry hands! Look for it at the Ottawa Paddle Shack.

Adidas Supernova Cushion 7 – $119 A freely moving heel system that is de-coupled allowing your foot to adapt to the ground and your sporting movement. Features include: dual layer antimicrobial adiLite/respoEVA sockliner for great step-in and motion comfort; 360 degree reflectivity for running in non-daylight conditions; TORSION system for lateral and medial guidance. Look for it at Bushtukah.

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SUPERNOVA RACER BACK TOp – $49 ClimaCool™ zip fitted racer back tank with anatomically placed mesh inserts for enhanced comfort, ventilation and moisture management. Flatlock seams for improved comfort and internal shelf bra with molded cups for additional support. Back pocket with zipper closure. Contrast binding and reflective adidas Performance Logo at left chest. Look for it at Bushtukah.

Jetboil Personal Cooking System (PCS) – $120 with Pot Support and Stabilizer Jetboil’s Personal Cooking System (PCS) incorporates the company’s awardwinning FluxRing® technology, which maximizes heating efficiency and cuts fuel consumption in half for faster boiling (half litre of water in two minutes), even in windy conditions. The canister stabilizer legs snap onto the bottom of the Jetpower fuel canister to keep your system firmly planted on the ground. Both pieces fold to fit compactly inside the cooking cup. The PCS weighs a mere 460g. See more at www.Jetboil.com.

SIGG, "The Original Swiss Bottle" $23.99 and up is extruded from a single sheet of high grade aluminum. Non-toxic water-based baked-on inner lining that does not impart odours or tastes. Safe for fruit juice and carbonated drinks, and prevents any metallic taste. The lining flexes with the bottle, so even if the bottle is dented, no break or crack appears on the inner surface. Best of all, unlike Lexan plastic water bottles (Polycarbonate #7) that leach harmful chemicals, SIGG bottles have been thoroughly tested to ensure 0.0 per cent leaching so they are 100 per cent safe. Various sizes and prices. Look for it at Fab Baby Gear.

Inova-8 H2Orizontal Hydration Packs / Bladder–$29.99, Race Pro 4 – $69, Race Pro 30 – $119 Inov-8's unique H2Orizontal hydration system is one of the integral features in most of the Race Pro Series. The special bladder can be used across all our hydration packs and is easily accessed from the external back flap opening, meaning no more emptying your pack to fill up the bladder. Positioning the bladder here creates a lower centre of gravity and reduces load bearing weight from the shoulders and spine. The ergonically-segmented bladder shape provides lumbar support and this segmentation provides stability while reducing water movement when on the move. The Race Pro 4 has a large main compartment, two hip fin pockets and external bungee for extra storage. The Race Pro 30 includes a large stretch mesh pocket on the top and side multi access pockets for storage to more frequently accessed items. Ideal for Mountain Marathons, adventure racers, and super light weight long distance walks. See more at www.inov-8.com.

merrell men's Migration – $100 Stable, supportive sandals for water and all around use. Vegan materials used throughout. Features: uppers are synthetic leather with spandex and neoprene linings; padded heel strap; instep and forefoot have secure clip closures; antimicrobial footbeds; lateral and medial support posts for stability on uneven terrain; outsoles are lugged, multicompound Vibram® rubber for grip on a range of surfaces. Look for it where Merrell products are sold.

www.OttawaOutdoors.ca

Bob Strollers Revolution Single – $399 The new BOB Revolution does just that, revolutionizes the BOB Sport Utility Stroller by providing a rotating 12" inch front wheel that rotates for improved manoeuvrability and handling, or can be locked out for safer running or off-road use. This stroller features suspension, quick and compact folding, and roomy seat and storage space. Also features rear wheel brakes for easy locking and reliability. Look for it only at Fab Baby Gear.

ENDoutdoor W’s Stumptown 12OZ – $90 The new ENDoutdoor brand (for Environmentally Neutral Design) really brings sustainability into footwear which is, with design, at the origin of its creation. By reducing all complex parts, eliminating as many toxic substances from the design as possible, integrating recycled materials (30% recycled rubber outsole, 30% recycled EVA midsole and 100% recycled laces), sourcing materials closer to the factory and shortening production time the Women’s Stumptown 12 oz ends up being a lightweight trail-inspired shoe that has a smaller ecological footprint. The special design of the midsole which is the core part of a shoe, the co-molded protection plate and the trail radius outsole make these shoes comfortable, durable high performance footwear. The price is just as light as the shoe itself. See more at www.endoutdoor.com.

Bogs Osmosis MT – $120 The Bogs Osmosis MT offers a real breakthrough in breathability while being 100% waterproof and comfort-rated to sub-zero temperatures! Water can’t get into your shoes thanks to the strong pad outer shell, yet perspiration can get out. These shoes include an Airmesh lining and and Ortholite cockliner which is breathable, anti-fungal and odor-resistant. They also come with a comfort molded EVA midwedge and a non-slip, non-marking outsole. See more at www.bogsfootwear.com.

north face women's Nimble Full Zip – $89 The Nimble Full Zip offers comfort, relaxed fit, and warmth for cold-weather layering. Features include: carbon from bamboo technology; soft, heavyweight knit with brushed backer; flat-lock stitching; mock neck with full zip; left Napoleon zip pocket. Look for it at The North Face Store.

north face men's Volt Jacket – $99.99 The Volt Jacket has a sport fit and the breathable features make this a popular choice for the on-the-go wear in moderately inclement conditions. Features include: Four-way stretch construction and breathable features make this a popular choice for on-the-go wear in moderately inclement conditions. Look for it at The North Face Store.

Osprey Argon 70 – $375 The Argon 70 blends the best features of Osprey’s AirScape backpanel and frame-sheet with their bowed and tension ReCurve rods for unparalleled carry comfort and backpanel breathability. This pack has a new updated BioForm CM™ A/X custom molding hipbelt and adjustable harness. Features include a convertible top pocket/ lumbar pack with AirScape lumbar pad; the ultralight AquaSource ReCurve to carry hydration; a vertical zip access into main body; a large stretch woven front pocket; and a zippered easy access side pocket. Also available in 85 and 110 liters and in women’s specific versions. See more at www.ospreypacks.com.

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KEEN CANADA VENICE H2 - $110 Featuring an open strapping system and streamlined outsole, the Venice H2 allows great ventilation and a light ride while providing exceptional traction on mixed terrain. Features include: compression molded EVA midsole; patented toe protection; washable quick dry polyester webbing upper with AEGIS Microbe Shield treated SBR lining; v-strap forefoot capture design. Look for it at Glebe Trotters.

CW-X Ventilator Tights – $120 The first warm weather conditioning tight, designed to reduce "heat fatigue" and improve circulation through combining Conditioning Web technology with mesh Ventilator panels. The mesh panels provide a cooling effect by releasing excess heat from the skin surface. Heat fatigue is reduced by the resulting improved circulation, allowing the heart to pump more efficiently. See more at www.cw-x.com.

Injinji toe socks – $20 The new Eco-Series is a collection of finely crafted toe socks made primarily of natural, organic, and sustainable fibers. By using ecologically responsible farming, Injinji uses conscious manufacturing methods that has minimal impact on the environment. The five-toe design provides a healthier environment for your feet to perform in, exceptional comfort and performance unlike conventional tube closure socks. Made with either Organic Cotton or NuBamboo, a natural Antibacterial Fiber. See more at www.injinji.com.

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Kayaking for fitness

An 8-week program to get fit and have fun by Jodi Bigelow Photos by Jock Bradley

¦¦Although they are perfect for day trips, expeditions, fishing and birding excursions, and terrific way to mellow out at the cottage, many people are also starting to see how great the kayak can be as a piece of fitness equipment. Wherever there are suitable bodies of water to paddle, kayaking can be built into daily and weekly routines for achieving total body health and fitness. The fact is, we’re on the verge of a fitness revolution—and it’s not just elite paddlers preparing for a race or expedition. A whole new crowd has switched on to kayaking, seeking out the general fitness benefits that it offers—to lose weight, build strength and muscle tone, increase health and to look and feel good. What is drawing people to this sport now? Many are plagued with injuries from cycling or running. In looking for other ways to stay fit, they discover that kayaking works the whole body, giving an extra workout to the oft-overlooked abs and shoulders. Because kayaking with proper technique works the entire abdominal area, it also develops essential core strength. The importance of core strength as the foundation of total fitness has received a lot more press in recent years. Strong muscles in your abdominal core give you better posture, slim your waistline, and support you physically in every activity from simple everyday movement to running marathons, which also means fewer injuries. Week 1 to 4 Stamina and General Fitness

Over the first four weeks, you will develop the kayak specific muscle groups, paddling technique and a stronger fitness base. This period will prepare you for the strength and endurance workouts of the last four weeks. We will do some intensity drills and longer paddling sessions at a steady aerobic zone, as well as sessions focusing on skills.

Week 1 Overview

Week 1

Day 1

Name of Workout

Posture Perfect

Intensity Level

Easy Zone 1

Duration

Day 2

Easy Flow

Easy and intense

Easy

Zone 1 and 3-4

Zone 1 and 2

Zone 1

Beginner: 45 min

Beginner: 40 min

Beginner: 50 min

Beginner: 60 min

Intermediate: 55 min

Intermediate: 50 min

Intermediate: 60 min

Intermediate: 75 min

Advanced: 65 min

Advanced: 60 min

Advanced: 70 min

Advanced: 90 min

the 8-week program. These zones are based on percentage of your maximum heart rate. • Zone 1: Frequently used in these workouts, this is your long distance, steady and easy intensity zone. You can talk comfortably, but still need to take good breaths between each sentence. (60-70% of maximum heart rate) • Zone 2: Slightly more intense. You will very rarely work in this zone. • Zone 3: A good pace for racing. You will only be able to say a few words before needing another breath and you are working very hard. • Zone 4: (80-90% of maximum heart rate) requires hard effort, which is not sustainable. Your muscles will feel the build up of lactic acid causing them to feel sluggish • Zone 5: This is your highest intensity possible. You will not be able to talk for all your breathing. Week 1 Day 1

Whether or not you have a heart rate monitor, it’s a good idea to calculate how hard you are exercising based on your heart rate.to optimize your training. These different levels can be broken down into Heart Rate Zones, which we’ll be referencing throughout

As you spend more time in a kayak, and your skills improve, your paddle will evolve into a natural extension of your arms. When holding your paddle, maintain a secure but light grip on it. An overly tight grip will only lead to sore forearms and potential tendonitis.

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Day 4

Junk Paddle

Heart Rate Zones

OTTAWA

Day 3

Picking up the pace

Name of Workout: Posture Perfect Type: Skills and Rhythm Intensity Level: Easy, Zone 1 Duration: Warm-up 10 min Workout Beginner 25 min Intermediate 35 min Advanced 45 min Cool-down 10 min Instructions:

The goal is to get on the water and start paddling. Focus less on how long or hard you are paddling and more on skills and technique. Day 1 workouts throughout the program will have a technical focus, not necessarily intensity. So just go out and have an easy paddle, maintaining Zone 1 intensity. During this session, focus on paddling with good posture. This means sitting up straight with a slight forward lean in the upper body and your legs bent. Good paddling posture will give you the most control over your boat’s edging, let you rotate your upper body the most effectively, and give your strokes the most power. This is a segment from Kayaking for Fitness: An 8-Week Program to Get Fit and Have Fun, authored by Jodi Bigelow and published by The Heliconia Press (www.helipress.com). www.OttawaOutdoors.ca

Après at Chateau Montebello

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Backcountry injuries require quick action

What to do first BY Mike Webster

how to handle injuries or wounds beyond the first few minutes. In most cases, we slap on a Band-Aid or, if it’s serious, head to a hospital emergency room or even call 911. But if you’re out scouting the next set of rapids somewhere really remote way up the Ottawa River, the situation is different. Suddenly you slip. You can see your tibia poking out through torn flesh, and a lot of blood. What happens then? Or suppose you’re mountain biking near Calabogie and your 10-year-old takes a tumble, and you’ve got to handle some painful, grimy road rash? When a hospital is hours or even days away, any quick fix can turn ugly, and deeper wounds can turn into a catastrophe if not treated with care. How do you decide on just what that care should be, and whether to think about possible evacuation in the remote outdoors? Start by learning what a wound is, and what it does to you. A wound is damage to skin structure and tissue. The main functions of skin include: providing sensation, retaining fluids, controlling temperature and giving protection from microbes. Skin damage could threaten all of these. Skin is made up of layers, with the thick, protective epidermis on the outside, an inner layer filled with blood vessels and sensory fibres (called the dermis), and

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many deeper layers of fibrous tissue (called fascia) and fat which cushion, insulate, and provide body substance and shape. They all act like nature’s Gore-tex, keeping good things in, and not so good things out. Superficial wounds involving the epidermal and dermal layers require treatment about the same as you get back home. Stop the bleeding, then give a quick wipe from an antiseptic pad and put on a simple dressing. That’s about all that’s needed. If it’s more serious, get the bleeding under control through direct pressure, and then think about infection. Infection in the bush means the cold can slow circulation, wetness can degrade tissue that’s healing, and altitude can cut off oxygen from reaching the wound – all these increase the odds for infection. Some specialized dressings and bandages work well for the outdoors. Colloidal dressings retain enough moisture for wound healing, and allow the rest to evaporate. Clear bandages such as 3M’s Nexcare have a breathable film with a builtin gauze pad that helps keep water out. To hold gauze in place securely, try Coban, an elastic, water-resistant bandage that sticks to itself without tape or adhesive, so you can readjust it easily. Larger wounds are obviously risky. Deep punctures, bites, open fractures, wounds right down to the fascia layer, and dirty wounds with crushed or dead tissue require hospital attention and antibiotics. In the field these wounds should be cleaned

Photo credits: WMA Canada

¦¦In the city, nobody has to worry about

with lots and lots of drinking-quality water under pressure. Improvise pressure with a squeezable bike bottle or a 60 cc syringe with a catheter tip – store one in your first-aid kit. Add a few drops of Betadine, an antiseptic iodine. It won’t damage live tissue. If there are no signs of infection (inflammation, swelling, pus, increased pain), walk out to the trailhead and drive calmly to the hospital. If infection is present, it can spread body-wide with fever, mental confusion, and red streaks (called lymphangitis). This situation is lifethreatening and needs the quickest possible attention with outside help; use whatever means of communication you’ve got to call for help, including sending your buddy to get it while you wait it out. Avoid antiseptics such as hydrogen peroxide. They are too strong for open wounds and could destroy or damage tissue. Likewise, no antibiotic creams or ointments for large wounds; all they do is make a large sticky mess which collects dirt. Sutures, steri-strips or anything that closes a wound are a bad idea because a closed wound breeds anaerobic bacteria and it cannot be reopened and cleaned. Contrary to the urban myth, a wound can be sutured in hospital more than 24 hours after the accident. Mike Webster is executive director of Wilderness Medical Associates Canada, which aims to educate the public and medical professionals in remote medicine. OTTAWA

>> SPRING/SUMMER 2008

3 200

With lakes, donâ&#x20AC;&#x2122;t be surprised if one of them shares your name.

3 200 lakes 4 major rivers 800 km of canoe routes 1 km of zip-lines 900 km of 4 season ATV trails

80 km of bike trails

550 meters of Aerial Treking

900 km of snowmobile trails

The VallĂŠe-de-la-Gatineau, a play-ground up to your expectations. Available now, the 2008 activities planner and the VallĂŠe-de-la-Gatineau bicycle trail map promo@3200lacs.com

Your Ottawa Valley Adventure Directory

www.ottawavalley.org

Outfitters Canadian Voyageur Adventures

Arnprior

800-833-5055

www.gocanoe.com

Guided excursions, Voyageur canoes; one/multi day, custom, historical eco-tourism

Barry’s Bay Outfitters

Barry’s Bay

888-779-7705

www.barrysbayoutfitters.com

Sales, rentals: wilderness systems, Perception kayaks; Scott, Mad River canoes

Esprit

Davidson

800-596-7238

www.whitewater.ca

Committed to providing excellence in whitewater adventures, instruction and environmental practices.

Madawaska Kanu Centre

Barry’s Bay

613-756-3620

www.mkc.ca

Whitewater kayak and open canoe instruction - 2-day and 5-day courses

Paddler Co-op

Palmer Rapids

613-758-2772

www.paddlerco-op.com

Canoe & kayak instruction, wfa, river rescue, adult, kids & youth programs.

Esprit

Davidson

800-596-7238

www.whitewater.ca

Committed to providing excellence in whitewater adventures, instruction and environmental practices.

Family Rafting Trips

Foresters Falls/ Barry’s Bay

800-461-7238

www.owlrafting.com

Family raft trips on the Ottawa and Madawaska Rivers

Owl Rafting on the Ottawa River

Foresters Falls

800-461-7238

www.owlrafting.com

One-day and two-day whitewater raft trips down the Ottawa River

Paddler Co-op

Palmer Rapids

613-758-2772

www.paddlerco-op.com

Canoe & kayak instruction, wfa, river rescue, adult, kids & youth programs.

River Run Family Rafting

Beachburg

800-267-8504

www.riverrunrafting.com

River Run Rafting on the Ottawa River guided trips for ages 8 - 87 (No experience necessary)

Bonnechere Caves

Eganville

613-628-2283

www.bonnecherecaves.com

Our guided tours underground are suitable for all ages.

Chutes Coulonge

Mansfield

819-683-2770

www.chutescoulonge.qc.ca

Coulonge waterfall park; nature, history & industry working together to preserve the past.

The Great Canadian Bungee

Wakefield

877-828-8170

www.bungee.ca

Experience the thrill of your life at one of the world’s spectacular bungee sites.

Palmer Rapids

613-758-2747

www.palmerrapids.ca

Top 10 Country and Bluegrass music, includes camping along Madawaska River / July 24-27, 2008.

Golfaholics.ca

Renfrew

1-800-668-0466

www.golfaholics.ca

Greatest golf package value in Canada. 10 courses from $99.

Whitetail Golf Club

Eganville

613-628-3774

www.whitetailgolfclub.ca

Experience Whitetail - one of the finest golf courses in the Ottawa Valley!

Booth House Inn Bed & Breakfast

Pembroke

613-735-1151

www.bbcanada.com/5564.html

Victorian mansion, circa 1893, fully restored. Close to all amenities.

Madawaska Valley Inn

Barry’s Bay

800-363-2798

www.madawaskavalleyinn.com

The perfect end to a day in the great outdoors.

Skyhill Bed & Breakfast

Westmeath

613-587-4132

www.skyhill.ca

In the heart of whitewater country

Spuceholme Inn

Fort Coulonge

819-683-5635

www.spruceholmeinn.com

Historical Victorian mansion with luxurious accommodation, delicious breakfasts & warm hospitality.

Wingle Inn

Palmer Rapids

613-758-2072

www.wingleinn.com

Fabulous food - Incredible view - Charming hosts - Rustic setting Unforgettable experience.

The Hobit Bed & Breakfast

Eganville

613-628-1173

www.thehobit.ca

Twice award winning

Paddling Schools

Whitewater Adventure

Attractions

Special events Palmer Rapids Twin Music Festival

Golf Courses

Bed & Breakfast

Campgrounds & Cottages Antler’s Kingfisher Lodge

Deux Rivieres

705-747-0851

www.antlers-lodge.com

Houseboat, ATV, golf, fish, explore the river, “Says it all”

Bona Vista Campgrounds

Cobden

613-646-2716

www.bonavistacampground.com

Seasonal as well as overnighters welcomed, to the family campground

Bonnechere Provincial Park

Killaloe

613-757-2103

www.bonnecherepark.on.ca

Sandy beach, hiking trails, cabins, canoe rentals, kids programs, playground.

Mac’s Ce-Dar-Est

Eganville

613-628-2525

www.macscedarest.ca

Seasonal and overnight site’s available.

Misty Morning Cottages

Matawatchan

613-333-1630

www.mistymorningcottages.ca

Perfect family vacation. Modern, waterfront, fully equipped, swimming, boating, fishing.

Parc Leslie Camping

Otter Lake

888-553-7382

www.parcleslie.com

Pontiac nature at your doorstep and family oriented campground enjoyment for all ages.

Red Deer Lodge & Campground

Madawaska

613-637-5215

www.holidayjunction.com/canada/ on/con0050.html

Pack your toys, leave the noise, come to where the wild life isn’t human!

Red Wolf Retreat

Eganville

613-754-5241

www.redwolfretreat.ca

Yurt and cabin rentals, outdoor activities, groups welcome, nature retreat

Stuart Log Cottage

Eganville

613-628-3311

www.stuartlogcottage.com

Spacious, quiet getaway with loft, fireplace on Mink Lake

Sunny Hill Resort

Barry’s Bay

613-756-2640

www.sunnyhillresort.com

A-1 accommodation - boating, fishing, swimming on Bark Lake Indoor pool

Jocko’s Beach Resort Inc.

Calabogie

613-752-2107

www.jockosbeach.com

Golf, fish, swim, bike, hike at beautiful Calabogie Lake

Petawawa River Inn & Suites

Petawawa

613-687-4686

www.petawawariverinnandsuites.ca Now serving Continental breakfast!

Barry’s Bay Golf Resort

Barry’s Bay

866-505-0257

www.barrysbaygolf.ca

Perfect family vacation destination; luxury lakeview style cottages and challenging golf course.

Calabogie Peaks Resort

Calabogie

613-752-2720

www.calabogie.com

The region’s premier mountain, lake and wilderness resort.

Greystone Manor & Cottages

Golden Lake

613-625-2999

www.greystonemanor.net

Great cottages; location; beaches; fishing – all with free amazing sunsets.

Les Cabines De La Chute

Mansfield/ Fort Coulonge

819-683-3469

www.lescabinesdelachute.com

Log cabin resort with seasonal getaways and nature tours.

Misty Morning Cottages

Matawatchan

613-333-1630

www.mistymorningcottages.ca

Perfect family vacation. Modern, waterfront, fully equipped, swimming, boating, fishing.

Mountain River Lodge

Deep River

613-584-2861

www.ko-riverlodge.com

Resort, cottages & Bass boats on the awesome Ottawa River

Wingle Inn

Palmer Rapids

613-758-2072

www.wingleinn.com

Fabulous food - Incredible view - Charming hosts - Rustic setting Unforgettable experience.

Whip-Poor-Will Tea Room

Foymount

613-754-2786

Town of Petawawa

Petawawa

613-687-5536

www.petawawa.ca

Petawawa dynamic by nature

Township of Greater Madawaska

Calabogie

613-752-2222

www.somuchmore.ca

Calabogie. So much more to explore. www.somuchmore.ca

Township of Madawaska Valley

Barry’s Bay

613-756-2747

www.madawaskavalley.on.ca

Trails, roads, rivers and lakes to suit everyone’s enjoyment.

Hotels & Motels

Lodges & Resorts

Dining

Tea room, light lunches, desserts, gifts, crafts, spectacular view.

Communities

The Ottawa Valley: Ontario’s Adventure Playground

www.OttawaOutdoors.ca

geocaching, golfing, small town walking tours, not to mention the spectacular fall colours. Thriving communities host literary, film and art festivals, as well as concerts, live theatre and studio tours. Museums, storytellers and festivals help preserve and share the rich heritage and culture. Nestled among the many towns, villages and hamlets lay unexpected treasures. Urban hikers and cyclists can take a selfguided tour of the Pembroke Heritage Murals outdoor gallery, or amble the streets of Deep River (a planned community designed to accommodate the pioneers of Canada’s nuclear program). Celebrate the culture of Canada’s First Polish Settlement on an exhilarating self-guided hike through the tiny hamlet of Wilno. You’ll find it high up in the Ottawa Valley’s Prussian hills. Petawawa’s Emerald Necklace celebrates the history and scenery of its vibrant military community, while Arnprior’s two Millennium Trails pass by historic stone mansions and towering trees. The countryside is sprinkled with a variety of accommodations from rental cottages, family-operated lodges and resorts, to cozy bed and breakfasts, good old-fashioned inns and full amenity hotels. Tasty Ottawa Valley cuisine can be savoured in a variety of eateries: elegant inns and tearooms, family dining lounges, historic taverns and traditional parish suppers. Whether you’re looking for a succulent gourmet feast or a quick bite to tide you over between destinations, the Ottawa Valley offers a great variety for diners. Shopping malls and professional services are available throughout the area. However, what keeps the visitors coming back are the numerous antique shops, boutiques, galleries and craft stores where the craftsmanship of artisans from across the region can be found on prominent display. Go ahead! Treat yourself to a romantic getaway, family holiday, a day’s shopping, or adventure in the Ottawa Valley’s great outdoors. For more information about the Ottawa Valley, or for help planning your adventure, visit www.ottawavalley.org, or call 1.800.757.6580. OTTAWA

>> SPRING/SUMMER 2008

Photo CREDITS: Rapid Media

The Ottawa Valley is famed for its stunning outdoors, and boasts a welcoming and hospitable nature. Surrounded by woodlands, more than 900 pristine lakes, four major river systems and neighbouring the majestic Algonquin Park, the Ottawa Valley stretches for 220 km east to west along the Trans-Canada Highway. “The Valley” consists of a unique blend of towns, villages and municipalities. You’ll find plenty of variety, from the urban centres to the rural areas, where beautiful artistry, seasonal agriculture and lush wilderness abound. Known as the whitewater capital of Canada, the area boasts some of the fastest, cleanest, warmest and safest rivers in the country – perfect for serious kayak or canoe playing. You’ll find rivers for all skill levels: the Ottawa, Madawaska, Bonnechere, Petawawa, Opeongo, Dumoine, Barron, Mattawa, Coulonge, Noire, Papineau Creek, York, Grant’s Creek and more. Rivers flow from March to the end of November making for a long paddling season. The Ottawa Valley hosts a variety of international, national and provincial kayaking and canoeing championships, as well as whitewater festivals and numerous paddling events. It’s truly a paddler’s paradise! You’ll also find Canada’s best paddling schools here: kayak, raft or canoe. Take your pick! Is racing down a Class III, IV or V rapid not your style? Then let your adrenaline slow to a lazy pace as you glide across one of the area’s many lakes. Keep a look out for loons, turkey buzzards and eagles. A handful of seasoned outfitters offer a wide range of guided packages. Choose from screamin’ high-adventure rafting, gentle family float-trips, sea kayaking and sport-yaking, canoe clinics, slalom racing and whitewater rodeos. You’ll find something for everyone, regardless of expertise or sense of adventure. Okay. So maybe you’re not a paddler. Don’t worry, there’s more. An amazing array of outdoor activities awaits you – from camping to waterfall viewing. The Ottawa Valley appeals to outdoor enthusiasts with expansive multi-use trails, breathtaking canyons, hunting, fishing, ATVing,

Photo CREDITS: Rapid Media

What is your sense of adventure?

THE BOOK NOOK

Steak and strawberries with balsamic reduction BY laurie ann march

Makes 2 servings Strawberries and balsamic vinegar go wonderfully together and are even better on a juicy steak that has been grilled to perfection. This recipe was inspired by Claude Lauzon, and is best served with a crisp spinach salad.

butter with the other butter you will take on your trip. Pack the strawberries so they’ll not be bruised, and then pack the seasonings.

At Home Freeze the steaks in a Ziploc freezer bag until you’re ready to pack your cooler. You can make the balsamic reduction a day or two before you leave. Heat 1/2 cup of balsamic vinegar in a small pot over medium-low heat, and cook slowly until it reduces by half. Remove from heat. The syrup will thicken as it cools. Pour the syrup into a plastic container and refrigerate until you leave. Pack the

At Camp Season the steaks with salt and cracked black pepper, and grill them to your definition of “perfection.” Remove the meat from the grill and let rest for five minutes. Meanwhile, melt 1/2 tablespoon of butter in a small pot. Chop the tops off the strawberries and slice them. Add the strawberries and sauté just until the berries are warm and starting to soften. Add the balsamic reduction to the strawberries

OTTAWA

>> SPRING/SUMMER 2008

and heat through. Remove from the heat and add one tablespoon of butter. Stir to combine until the butter is melted. Spoon the sauce over the steaks. Ingredients 1/2 cup balsamic vinegar

2 8-ounce strip loin steaks 1/4 teaspoon cracked black pepper 1/2 teaspoon kosher salt

11/2 tablespoons butter 1/3 cup fresh strawberries

Look for Laurie Ann March's recipe book on book-related internet sites or at your local book store.

www.OttawaOutdoors.ca

lifestyle inspired by nature Retreat to Whitewater Village, a luxury ‘green’ cottage development just one hour west of Ottawa. Here you’ll ﬁnd pristine beaches, a peaceful lake, picturesque woodland. Yours to enjoy, year after year, in all four seasons. Learn more about shared cottage ownership and start making memories. It’s easier than you might think. Call or visit our website today.

1-866-298-3333

www.OttawaOutdoors.ca

www.whitewatervillage.ca

Another sustainable development by Windmill Developments.

OTTAWA

>> SPRING/SUMMER 2008

EVENT CALENDAR

15 16 17 Ottawa Physio Race 20-Apr-08 The run/walk race benefits the Canadian Association for Disabled Skiing (www.cads-ncd.ca). www.runningroom.com

19 20 21 22 23

Law Day Fun Run 25-Apr-08 Ottawa City Hall is the start/finish for this 5K race. Register until April 24 at Slater Street Running Room, 160 Slater St. $25. www.runningroom.com

Cumberland Duathlon and Relays 3-May-08 The 4th annual season opener, starting at the R.J. Kennedy Arena, is again being held in the beautiful countryside and the hills of Cumberland Village. www.somersault.ca

Austin Wylie 1K 4-May-08 This run is in conjunction with the Place d'Orleans Half Marathon www.somersault.ca The Endurance Aventure Race 10-May-08 Adventure race in two-person teams including mountain biking, rope works, trekking, trail running, adventure swimming and canoeing. Endurance Aventure Race (5-10 hours)/ May 10, Thetford, QC; Fou Raid Race (1.5-3 hours)/August 21-24, Lower North Shore, QC; Raid international Éco EnduranceAventure – Lower North Shore (4days, 300kms)/September 27, St-Michel des Saints, QC. www.enduranceaventure.com

28 29 30

3 4 5

7 8

10 11

The Weekend to End Breast Cancer 6-Jun-08 Money raised by a rapidly growing number of Walkers is funding advanced research that yields lifesaving new treatments. www.endcancer.ca

Place D'Orleans Half Marathon 4-May-08 A great spring 'tune up' choose from the 5, 10 km, or half marathon distances. There's a 1 km for the kids too! www.somersault.ca

5 Peaks Trail Running Series 7-Jun-08 Canada's Premier Trail Running Series offers an exciting atmosphere, a challenging course, a competitive field, and an amazing off-road experience. Open to participants of all athletic abilities. www.5peaks.com

Early Bird Triathlon and Duathlon 17-May-08 An indoor pool swim for the triathlon and traffic-free Colonel By Drive for the cycle portion. Something for everyone with a tri, du, and run. Come visit Ottawa and cycle in the heart of the city. www.somersault.ca

15 16

17 18 19

Colonel By Classic 17-May-08 Traffic-free running along Colonel By Drive. Choose from the (return of the) 8 km, or 3 km. Bring the kids along for the Wylie Ryan Dow's Lake 1 km Run! www.somersault.ca Raid Pulse Sprint Adventure Race 17-May-08 5 to 8-Hour – Notre-Dame de la Salette, Outaouais QC (MTB, Trekking/Bushwalking, Paddling) www.raidpulse.com

Alterna Do it for Dad 15-Jun-08 A 2, 5, and 10 km race. www.runningroom.com

Fallingbrook Community Elementary School Run4Fun 15-May-08 A fundraiser for new school uniforms. www.somersault.ca

Westboro 5 km Fun Run & Quick Kids 2 km 14-Jun-08 A new course, but the same great race experience awaits you at Britannia Park. The 5 km returns, along with the 2 km Quick Kids event. www.somersault.ca

Italian Festival G.P. 15-Jun-08 A road cycling race. www.ontariocycling.org

ING Ottawa Marathon 24/25-May-08 All sorts of races to enter, walk, wheelchair, 2km, 5km, 10km, half-marathon, full-marathon. www.runottawa.ca

4 5 6

Raid Pulse Sprint Adventure Race 14-Jun-08 Two to four hours trekking, paddling and mountain biking. www.raidpulse.com

13 NCRA Beaver Chase Series Event 1 13-May-08 A 4K and 1K run. www.ncra-ottawa.com

Diefenbooker Run (Carp) 3-May-08 A 5K and 10K run. Frontier Adventure Challenge 3/4-May-08 A fun and challenging multisport race for teams of three. Bike, hike, paddle, and navigate a 35-45 km unmarked wilderness course. www.fastadventures.com

Storm the Trent Adventure Race Storm Racing offers multi-sport adventures for all levels. Choose your race format from: Hike 4-Hour Race; Trek 6-Hour Race; Trek Elite 8-Hour Race. Racers can be solo, solo masters, teams of two, teams of four, all-male, all-female and coed team divisions. www.stormevents.ca

7 8 9

Wylie Ryan (Smiths Falls) 22-Jun-08 This is a 2K run.

Ottawa Riverkeeper Triathlon, Duathlon & Relays 14-Jun-08 A new venue this year at Britannia Park offers something for everyone with a triathlon, duathlon, canoe and kayak categories and runs. Come enjoy the fun and festivities with the Ottawa Riverkeeper. www.somersault.ca

The Emergency Services Adventure Race (ESAR) 14-Jun-08 ESAR is a one-day adventure race for Emergency Service personnel and Civilian teams. Over 100 teams of three will compete in different disciplines as well as various special tasks in a race to be the first team across the finish line in Talisman Resort, Ontario. www.esra.ca The Moraine for Life Adventure Relay 14/15-Jun-08 Discover and help protect the environmentally significant Oak Ridges Moraine on this 160km, 24-hour adventure relay in support of the Oak Ridges Trail Association. Bike, hike/run and canoe along the Oak Ridges Trail from Rice Lake to King City. www.moraineadventure.com

17 18 19

Thundering Timetrials 18-Jun-08 For youth aged 12-19 at YM-YWCA Camp Bonnefant Dunrobin. www.bytowntriathlon.com Nortel Ottawa Dragon Boat Race Festival 20/22-June-2008 The perennial favourite is held at Mooney's Bay Park. www.dragonboat.net

21 22 23 24

Wylie Ryan Aviation Museum 1K Run 21-Jun-08 In conjunction with The Emilie Mondor Memorial. www.somersault.ca Emilie's Run 21-Jun-08 The Emilie Mondor Memorial 5 km Run is to support women. The third annual "Emilie's Run" features BIG cash prizes for individuals, Km Leaders, and teams. Women only - as the name says, but boys and girls are both welcomed in the 1 km Wylie Ryan Run. www.somersault.ca

28 29

Barrhaven Run for Roger's House 7-Jun-08 A 2.5, 5, or 10 km event beginning at the Source for Sports. www.barrhavenrun.ca

Smiths Falls Figure 8 5K Run 22-Jun-08 In conjunction with the Smiths Falls Tri. www.somersault.ca

Go! (For the Pie) Race 7-Jun-08 Top 10 finishers in each age group get an apple pie! www.therunninggoat.ca

Quest for a Cure 20/22-June-2008 Adventure race with 100% of funds raised going towards awareness for cancer treatment and prevention provided by the Ottawa Hospital Regional Cancer Centre. All races at Montebello, Quebec. Join an 8-hour AR, a 24-hour AR or a 48-hour AR participating in some or all activities including: mountain biking, hiking, orienteering, canoeing, rappelling, ascending, zip-line, whitewater rafting and in-line skating. www.questforacure.ca

Rideau Lake Cycle Tour 6-Jun-08 From Ottawa to Kingston on June 6; back again the next day.

Perth Triathlon 1-Jun-08 Starts at the pool and fills up fast! www.perthcanada.com

Funner to be a Runner 3-May-08 Start time is 9:00 a.m. in Perth at St. John's Elementary School.

26 27

Run for MS (Cornwall) 26-Apr-08 A 5, 10 and 21.1 km run. www.geocities.com/ mssocietyofcornwall

Silent Walk for the Ottawa Deaf Centre 1-Jun-08 Start time for this 5K run/walk is 10 a.m. www.ottawadeafcentre.org

photo by alavigne.net

High School Adventure Challenge 3-May-08 Teams of three high school students will bike, paddle, and trek non-stop over 25 km of wilderness terrain with only a map and compass, challenging their limits, teamwork and knowledge of the outdoors. Deerhurst Resort, Huntsville, ON. www.adventureracers.ca/go

JUNE Frontenac Outfitters Kayak & Canoe Spring Sale & Symposium 2/4-May-08 Choose from hundreds of boats for sale with excellent prices guaranteed. See website at www.frontenac-outfitters.com.

photo by zoomphoto.ca

13 Minto Run for Reach 13-Apr-08 Walk or run 3, 5, 10, or 21.1 km routes on the Queen Elizabeth along the scenic Rideau Canal. www.reach.ca/run

MAY

MEC Paddlefest Canoe/Kayak Sale 31-May-08 All sorts of boats for sale from all local retailers. Come down to Mooney's Bay beach to choose yours.

Supermeet 1 & National Qualifier #2 21/22-June-2008 Ontario Junior/Senior Championships and National Qualifier Meet for track and field events. www.ottawalions.com

photo by sean burges

APRIL

29 30 www.OttawaOutdoors.ca

THE GREEN PAGE LISTINGS Running / Duathlons / Triathlons / Adventure Racing Somersault Events

www.somersault.ca

Triathlons, duathlons, and running events for you or the entire family.

Zone3Sports

www.zone3sports.com

Running/Tri training camps and drop-in programs.

Ottawa Adventure Boot Camp

www.ottawabootcamp.com

For women who are keen to train and get in shape.

The Running Room

www.runningroom.com

Ottawa’s running and walking club for team fitness.

Runners Web

www.runnersweb.com

Website and resource for running and triathlons.

National Capital Runner’s Association

www.ncra-ottawa.com

A running club for rec or competitive runners.

TriRudy

www.trirudy.com

Website and resource for duathlons and triathlons.

Synergy Adventure Training

www.synergyat.ca

A corporate synergy company with a twist of adventure.

Frontier Adventure Racing (FAR)

www.far.on.ca

Real wildnerness. Real navigation. Real adventure.

Fitness / Health / Training Executive Fitness Leaders

www.fitnessleaders.com

Executive fitness training, registered massage therapy and more.

Creative Wheel

www.creative-wheel.com

A nature-based consultancy to teach and motivate through coaching.

Holistic Clinic

www.holisticclinic.ca

Professionals committed to high quality individualized health care.

Forth Pilates

www.forthpilates.com

Helping you attain peak physical fitness through a proven mind/body discipline.

La RoccaXC Mt.Bike School

www.mountainbikeschool.ca

Camp for boys and girls, teenagers and women keen to enjoy mountain biking.

SantoshaYoga

www.santoshayoga.com

Drop-in and scheduled yoga classes all will enjoy.

HIKING / BIKING / SAILING / PADDLING / ADVENTURE CLUBS Ottawa Orienteering Club

www.ottawaoc.ca

We organize and take part in orienteering events in the Ottawa area.

Ottawa Hostel Outdoor Club

http://ohoc.ncf.ca

A rec club with hiking, cycling, canoeing, skiing, and snowshoeing.

Rideau Trail Association

www.rideautrail.org

A hiking club dedicated to maintaining the trail from Kingston to Ottawa.

Ottawa Rambling Club

www.geocities.com/orchike

A Club for the adventurous with activities every season.

Oxygène

www.cluboxygene.qc.ca

A Gatineau-based outdoors club. Their website is in French only.

Ottawa Triathlon Club

www.ottawatriathlonclub.com

A recreational organization dedicated to teaching the enjoyment of tris.

Ottawa Bicycle Club

www.ottawabicycleclub.ca

Offers a range of cycling programs from novice to expert.

Kanata Mt. Bike Community

www.mtbkanata.com

We ride our bikes, then do something related to bikes.

Citizens for Safe Cycling

www.safecycling.ca

The CfSC is a voluntary assoc. who work for better, safer cycling.

Ottawa-Carleton Ultimate Assoc.

www.ocua.ca

The largest Ultimate (Frisbee) league in the world.

Ottawa Disc Golf Club

www.odgc.ca

Dedicated to promoting this great sport to and for the public to enjoy.

Ottawa Sport and Social Club

www.ossc.ca

A co-ed, rec sport league, with tourneys and social events for adults.

Ottawa New Edinburgh Club

www.onec.ca

A popular rowing, tennis and sailing club for the region.

Ottawa Rowing Club

www.ottawarowingclub.com

Come see what rowing is like on the picturesque Ottawa River.

Liquid Skills Paddling Centre

www.liquidskills.com

Programs and clinics, kayak lessons, expeditions and teen camps.

Madawaska Kanu Centre

www.owl-mkc.ca

Kayak lessons in-city and on-site. Weekend clinics for the whole family.

Assoc. Kitesurf Windsurf Aylmer

www.akwa.ca

A group of volunteers dedicated to participating in this great sport.

Ottawa Sailing School

www.boattraining.com

They offer the highest quality sailing programs and on-the-water adventure.

Britannia Yacht Club

www.byc.ca

A sailing and tennis club and one of the oldest yacht clubs in Canada.

Nepean Sailing Club

www.nsc.ca

A volunteer-based group dedicated to sailing and recreational boating.

WHITE WATER RAFTING COMPANIES Wilderness Tours

www.wildernesstours.com

In addition to rafting they offer kayak lessons and adventure camps.+

Owl Rafting

www.owl-mkc.ca

Rafting, sea-kayaking, lessons, plus adventure programs.

Esprit Rafting

www.espritrafting.com

Rafting, canoeing and several training and certification courses.

River Run Rafting

www.riverrunners.com

Rafting, family trips, kayaking, cabins and more.

retail outlets to pick-up your copy of ottawa outdoors magazine Mountain Equipment Co-op

613-729-2792

Southend Cycle & Sport

613-821-1660

Glebe Trotters

613-231-6331

Play it Again Sports

613-731-6006

Figure 8 Boutique

613-731-4007

Lacroix Sports

613-824-5196

Trailhead

613-722-4229

Ottawa Paddle/Hockey Shack

613-725-5259

Macdonald’s Sports

613-257-1951

Bushtukah Outdoor Gear

613-792-1170

Fitness Depot

613-247-8888

Cycle Fit

613-237-4589

Riders Village

613-591-1800

Tommy & Lefebvre

613-236-9731

Mountain Masters

613-692-4553

The Cyclery

613-730-2856

Full Cycle

613-741-2443

Pecco’s

613-562-9602

Brio Bodywear

613-567-9291

Green Drake Outfitters

613-828-1915

Motionware Source Sports

613-729-3380

Power Bikes & Boards

613-722-2453

Valiquette Sports

613-725-5352

The North Face

613-728-6678

Cycle Logik

613-722-2345

Foster’s Sports

613-236-9611

Award Cycle & Sports

613-596-6665

Expedition Shoppe

613-722-0166

Kunstadt Sports

613-831-2059

Cycos

613-567-8180

www.OttawaOutdoors.ca

OTTAWA

>> SPRING/SUMMER 2008

Focused on your outdoor experience.

10 Reasons to give sailing a try 10

Lifelong learning with new challenges and thrills.

Good excuse to leave work early on race nights.

8 7

It’s cheap on gas.

New friends who become old friends.

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Yo ho ho and a bottle of rum.

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OTTAWA

>> SPRING/SUMMER 2008

A movable “cottage in the city” and no grass to cut.

Sunsets at your favourite anchorage.

Amazing harbours, beaches and nightlife.

Salty south sea spray in winter instead of salty roads up north.

Where else do you get to be called Captain? [written by members of the Ottawa Sailing School]

3/19/08 4:22:22 PM

www.OttawaOutdoors.ca

Sailing in Ottawa, your way And no, you don’t have to be 'rich' BY ERIC CALVERT

¦¦Look out on Lac Deschênes on a

Sailing is an accessible sport. You can learn at any age, make it as physically demanding as you want, and participate in sailing that suits you. For example, Ottawa sailing clubs offer races just for women, and sailing adapted for people with disabilities. Sailing can mean sitting peacefully at anchor in one of the Ottawa River’s sheltered bays enjoying a sunset dinner and evening swim. For others it means wet and wild racing in high-performance boats. Sailing lets you find your niche, and have fun your own way. If you don’t know how to sail – and it does require some skill – you won’t have any trouble finding a teacher in Ottawa. Most of the city’s clubs offer learn-to-sail classes taught by instructors certified by the Canadian Yachting Association. There are classes for adults and kids, on small boats or larger cruising boats, offered on weekdays, week nights, and weekends. Most instruction takes place on the water, where students learn how to harness the wind and trim the sails to get the boat underway and moving in the right direction. After about 30 hours of instruction, most novices are ready to set sails and take command of their own sailing adventure. The learning doesn’t need to stop once you acquire basic skills. Clubs offer courses in cruising (longer passages on larger boats), navigation (for those who want to make their get-away dreams come true), and racing (for those looking for friendly competition). www.OttawaOutdoors.ca

If you want to enjoy the wind and waves but aren’t ready to buy a sailboat, you have other options. You can crew with someone by putting your name on a “crew list” at one of the local yacht clubs. You can share a boat with like-minded enthusiasts in a boat-share program like the Ottawa Sailing School’s “Sail Share,” or rent one by the week from charter companies in popular cruising areas in Canada or around the world. Ottawa is surrounded by miles of, scenic, clean, and navigable waterways that attract many well-equipped sailing clubs. Popular sailing destinations, like Lac Deschênes, are just minutes from downtown. So Ottawa is an ideal place for anyone who enjoys the water; and sailing is a fun way to do just that. (Eric is a professional writer, part-time sailing instructor, and co-creator of www.coastalnavigation.com. He lives in Ottawa with his wife, daughter and collie.)

Photo credits: ottawa sailing school

breezy summer Sunday and you’ll see scores of sailboats. If you could climb on board, you’d find happy people of all ages and from all walks of life. It’s a long way from the idea that sailing is just expensive play for the rich.

Sailing schools and clubs in Ottawa Ottawa Sailing School www.boattraining.com 613-721-8683 Britannia Yacht Club www.byc.ca 613-828-5167 Nepean Sailing Club www.nsc.ca 613-828-4636 Kanata Sailing Club www.kanatasailing.com 613-832-2762 Lac Deschênes Sailing Club www.ldsc.ca 613-828-4697 Ottawa New Edinburgh Club www.onec.ca 613-746-8540 Rockcliffe Yacht Club www.ryc.ca 613-748-3005 Club de voile Grande-Rivière www.cvgr.qc.ca 819-682-2847 Gatineau River Yacht Club www.gryc.ca 819-827-2122 The Ottawa River Sailing Page www.sailquest.com/ottawa OTTAWA

>> SPRING/SUMMER 2008

Take a cycle tour to Carleton Place It’s a cool escape, and nearby too By Michael McGoldrick

Photo credits: istock photo

to visit some far-off destination lets you see beautiful views, connect with the landscape, and just explore in a way that no other type of transportation can match. Plus there’s that wonderful sense of being totally self-reliant. Carleton Place is an ideal goal for bicycle touring combined with an overnight getaway. This attractive town on the banks of the Mississippi River is about 50 kilometres west of Ottawa, and has a downtown core with abundant restaurants, pubs, and outdoor terraces. The threeto four-hour route to get there has no significant hills and mostly follows relaxing bicycle paths or trails. The departure point for this ride is your front doorstep in Ottawa-Gatineau. Your first stop is the Ottawa River bike path to Britannia Park. (To stoke your national identity, this section is part of the TransCanada Trail.) Stay with the bike path as it

OTTAWA

>> SPRING/SUMMER 2008

crosses Carling Avenue, Acres Road, and Moodie Drive. Once across Moodie, head due west for about two kilometres, and then turn left through an opening in the chain link fence on your left. You will now be on the Greenbelt Trail that winds through several kilometres of mainly forested landscape. This route has to rate as one of the more enjoyable recreational paths in the Ottawa area. From this point onwards, you will be cycling on a hard-packed crushed stone surface. It’s an easy ride even for bikes with narrow road tires, but keep an eye out for occasional loose gravel. The Greenbelt Trail passes under Highway 417, crosses Timm Drive, and comes to an end where you will see what used to be a railway bridge over Robertson Road. This line was abandoned in 1990 and converted a few years later into the Ottawa-Carleton Trailway. At this point, navigation becomes very simple. Turn right across the bridge onto the trailway, and keep on pedalling until you get to Carleton Place. (The Greenbelt Trail could be blocked this summer because of construction to widen Highway 417. You may have to detour south on Moodie Drive for 1½ kilometres and turn right onto Fitzgerald Road. Within about 250 metres, cut through a parking lot on your right to the beginning of the Ottawa-Carleton

Trailway. It’s fairly easy to figure things out once you are there.) From the old railway bridge, it’s nine kilometres to Stittsville. This may be a good place to stock up on bottled water or snacks. If it’s lunchtime, it’s a good place for a meal. Louisiannie’s Restaurant (right next to the trailway) specializes in seafood and Cajun

Photo credits: http://mcgoldrick.ca/bike

¦¦Getting on your bike for a few days

cooking. You can often spot cyclists in this restaurant’s outdoor area. Or turn right and head five blocks down Main Street to Papa Sam’s for meals on the cheap, including some great Lebanese food. From Stittsville, it’s 23 kilometres to downtown Carleton Place. The ride is pleasant enough, but like many trails that have been converted from old railway lines, it’s dead straight with limited variation in the scenery. There is an interpretive centre on a wooden deck overlooking a wetland not far from Stittsville, but few landmarks to grab your attention until you get to Carleton Place. www.OttawaOutdoors.ca

At one point the trail runs next to a wooded area used as a firing range. You’ll see slightly unnerving signs warning cyclists to stay on the trail. You might even hear distant gunshots. Since there were no rounds whistling overhead on our last visit, we have to assume the range is designed so that no one is shooting in the direction of the trail. A little later you pass a golf course. This is nice, especially since golf balls are less dangerous than bullets. The trailway ends in a small industrial park on the outskirts of Carleton Place, and

Prepping for your trip Your bike – that’s first and foremost. Setting the height of the handlebars and seat to a comfortable level means no sore knees or a sore back. Get two water bottle holders, a rear rack and panniers (bags that clip to both sides of the rear rack). Self-reliance is important – there are no repair shops on the trails – so bring a small multipurpose bicycle tool, a patch repair kit, an extra tube, tire levers, and a compact air pump. Pack high-carbohydrate snacks for energy, and bring lots of water on hot days. Pedalling will be more comfortable with stiff-soled shoes. Padded bicycle gloves and handlebars that offer several holding positions will help prevent hand numbness. When packing for a bicycle trip, keep to the bare minimum. Repackage your toiletries into small quantities, and you may be able to get by with just two sets of clothes: one for riding, the other to change into at your destination. Wash your clothes by hand after your ride. Lightweight clothing made of synthetic material is easy to wash and it dries quickly. www.OttawaOutdoors.ca

leads cyclists onto Coleman Street. To get downtown, continue on Coleman for close to a kilometre until you pass the old railroad station (which now houses a daycare centre). At the next major intersection, turn right onto Franktown Road. It’s a fairly busy road, but you only stay on it for about half a kilometre to get downtown. During this short distance, what started out as Franktown Road rapidly changes to Moore Street and then to Bridge Street. Downtown consists of three blocks of Bridge Street from Lake Avenue to the Mississippi River. The Carleton Heritage Inn anchors this sector at Lake Avenue, with 15 rooms and a pub with a nice patio. Further along you’ll find more restaurants, pubs, and bars – several with outdoor terraces. Across the river, is the Leather Works, a great pub with a patio overlooking the water. Side streets are worth exploring too. Mill Street, which runs east along the riverfront, has the well equipped Beckwith Bicycle Company, and Slackoni’s – an Italian restaurant with a patio overlooking the river. The magnificent old Town Hall is on Bridge Street right next to the Mississippi. Bridge Street has a tourist office which provides information on local services, events and accommodations. An overnight stay in keeping with the town’s traditional atmosphere (and close to downtown) is available at the Carleton Heritage Inn, the Hatton House Bed and Breakfast, and the Rosenhof Bed and Breakfast. If it’s tourist season, book ahead. Standard motels are on the outskirts of town. After your overnight stay, head back home or choose another destination. Map out a route on quiet country roads, and keep on going. (This article is based on information available on Michael McGoldrick’s website about bicycling in the Ottawa Gatineau area. It’s at: http://mcgoldrick.ca/bike.

For all your biking needs, come to Kunstadt to get your helmets, clothing, gloves and all bike accessories. We carry the major brands and bikes! 462 Hazeldean Rd. 831-2059 1583 Bank St. 260-0696 www.Kunstadt.com

Par 3 Golf Course • 18 holes featuring exclusively par 3 holes with the longest measuring in at 245 yds. • Great course to play to sharpen up your short game and finish in 2 to 3 hours • Perfect for those learning to play golf Miniature Golf • Set on an acre of gardens and forests with 18 fun and challenging golf holes • A favourite spot for birthday parties for the young and for the young at heart

613-521-2612 4 km south of Bank & Hunt Club 7 days advance tee time booking 3798 Bank Street

www.CapitalGolf.ca OTTAWA

>> SPRING/SUMMER 2008

Take your kayak close to the fish By Tim Allard

∆ Kayak fishing is one of angling’s fastest growing pleasures. Kayaks are relatively cheap, easy to operate when the water is calm, and they let you into confined or shallow waters that are off limits to larger boats. For kayak fishing, all you need is a boat, a paddle, regular safety equipment, a rod and some tackle – simple. And there are plenty of spots worth exploring, rod on board, with a kayak in the Ottawa area. Here are a few: Ottawa River This long stretch of river has plenty of put-in spots near the cities and towns bordering its shores. Ottawa-area residents should consider the Shirleys Bay launch off Rifle Road in the west end, or Petrie Island off Trim Road east of town. Both are close to several islands and bays. For information on these and other launches in the city, visit www.mnr.gov.on.ca/fishing/ ottawa/urbanfishhome.htm.

spots. For information on the river near its outflow, go to Ottawa Valley Canoe and Kayak: www.ovck.com.

information on the park. Frontenac Outfitters (www.frontenac-outfitters.com) rents kayaks. It’s just a short drive from the park entrance.

Frontenac Provincial Park If you’re hoping to combine fishing with camping, Frontenac Provincial Park is a great place to consider. Because of restrictions on powerboats on its interior lakes, the fishing can be fantastic. Visit www.ontarioparks.com for

Gatineau Park Close to home, Gatineau Park offers lots of paddling areas with Meech Lake, Lac Phillippe, and Lac la Pêche being the most popular spots. You’ll find more information at www.canadascapital.gc.ca/gatineau.

Rideau River The Rideau is a popular waterway for anglers and recreational boaters alike. Stretching south from Ottawa, the river and the Rideau Lakes system eventually run to Kingston. Here’s a link with access points and paddling information along the whole route: www.rideau-info.com/canal/canoe. Thousand Islands This St. Lawrence River area is a paddler’s paradise. Filled with bays, shoals and islands (estimates of the actual number run from about 1,150 to 1,800), there are plenty of spots to tuck away from the main channel’s boat traffic and enjoy the sights while wetting a line. You’ll find many access points around Gananoque and along the Thousand Islands Parkway. For details go to www.1000islandsgananoque.com. Mississippi River From the border of Bon Echo Provincial Park to the Ottawa River near Arnprior, the Mississippi River is a great paddling route full of fishing opportunities. Connecting a slew of lakes along its course, there’s no shortage of boat launches and put-in 40

OTTAWA

>> SPRING/SUMMER 2008

www.OttawaOutdoors.ca

YOU CAN MAKE IT. CAN YOUR SOCKS?

the North and Raid the North Extreme sock with SCT

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Photo credits: Jock Bradley

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Lake “X” and River “Y” This last category represents those small, secluded waters that all paddling anglers keep to themselves. It’s always fun to explore and find new secret spots to add to your own list. Check out Backroad Mapbooks (www.backroadmapbooks.com) for Ontario and Quebec.

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>> SPRING/SUMMER 2008

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OTTAWA

>> SPRING/SUMMER 2008

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(ADVERTORIAL)

Aging Athletes feel years younger with new low-heat saunas As an aging female, Dr. Joan Weir had a lot more to complain about than the average person, especially when it came to the aches and pains of age. In her younger days Weir was an elite amateur athlete, having competed internationally on the Canadian Women’s National Softball Team in the 1960s and later on the Canadian National Kayaking Team. “I was always pushing my body,” she says. “I did many different sports and all of them at a high level. You’re said to be extremely fit when you’re doing it, but as you age your body pays a much higher price for all that pushing.”

She knew that the Ontario College of Naturopathic Medicine relied on the company to build saunas for its teaching clinic, and that leading edge doctors from the University Of Toronto Medical School to Harvard are using them. What she didn’t expect was to start feeling young again. “I was actually surprised,” says Weir. “It’s like a reversal of the aging process. I can do way more activities now than I could two

“It’s like a reversal of the aging process. I can do way more activities now than I could two years ago.” As she approached 60, those aches and pains became more common and more severe. After a relaxing day of kayaking, cross-country skiing or mountain biking in the woods she was almost debilitated. A few months ago, she added a new type of ceramic-heated sauna to her health regime, and the chronic pain swiftly disappeared from her life. As a naturopathic doctor for 20 years, Weir was aware of the benefits for detoxification and heart health when she ordered the unit from SaunaRay – an Ontario-based builder of medical grade saunas.

www.OttawaOutdoors.ca

stadium, and even Ironman athletes who are using them to endure rigorous training schedules. The ceramic-heated sauna provokes three times more sweat than a regular sauna but at a more comfortable temperature. It improves circulation, flexibility and energy, while reducing lactic acid build-up to relieve muscle cramping For Dr. Weir the science behind it is intriguing, but the newfound mobility is absolutely liberating. “Anyone can do this level activity,” she says. “As we age, we just need to give our body extra care to recover.”

years ago.” One of those activities is gathering her winter wood, which is as much necessity as recreation. “It was getting so that I could barely move after a day chopping wood, but now I don’t feel the aches and pains anymore.” The news is not surprising to SaunaRay president Rodney Palmer. “One of our clients started skiing again after he turned 80. He said the sauna just made him feel more flexible and more confident on his feet.” SaunaRay clients now include the Ottawa Senators, who are using a unit in the

OTTAWA

>> SPRING/SUMMER 2008

∆ Beautiful surroundings and year-

round activities offer over 40 exciting adventures including horseback riding, golf, outdoor tennis, swimming, curling, hiking, cycling, Canada's only Land Rover Experience Driving School, as well as a brand new Spa to name but a few. Fairmont Le Château Montebello is the ideal destination for a family outing or a romantic weekend. The Chateau is only one-hour away from Ottawa through Quebec. If you’d like to see more, or to book a reservation, you can visit their website at www.ChateauMontebello.com. Enjoy this magical getaway.

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OTTAWA

>> SPRING/SUMMER 2008

www.OttawaOutdoors.ca

THE MOUNTAIN RANGE

Braving the elements Fruits for Spring

∆ Once again, I find myself turning to citrus fruits this time of year. Admittedly, as a refreshing mix with Stoli on ice, it has provided the inspiration for this season’s column. As the snow is falling gently for possibly the last time, I welcome the sun and plan to celebrate the opening of the garden by connecting with family and friends around a hearty brunch table. Here are a few classic recipes with a modern twist to get help get you started.

Mix dry ingredients in a bowl. Mix egg yolks, milk and oil in a blender. Add orange quarters one at a time. Beat egg whites until stiff. Whisk orange mixture into dry ingredients. Gently fold in egg whites. Bake in waffle iron.

Multigrain Blueberry Pancakes Multigrain flour gives these hot cakes a nutty flavour and texture. Whole wheat can also be used to provide more fibre. 2 cup (500ml) multigrain flour 1 ½ tbsp (25ml) baking powder Pinch sea salt ¼ cup (60ml) brown sugar 2 eggs ¼ cup (60ml) vegetable, grape seed or light olive oil 2 cup (500ml) buttermilk 1 cup (250ml) frozen blueberries In a mixing bowl, combine flour, baking powder, salt and sugar. Stir together eggs, oil and buttermilk. Slowly pour into flour mixture, whisking until well combined. Stir in frozen blueberries. Pour ¼ cup of batter into a preheated nonstick frying pan. Makes approximately 18 pancakes Orange-glad-you-have-a-wafflemaker-Waffles Double the recipe to make extra waffles for the freezer. Just drop them in the toaster to reheat if, of course, they don’t get eaten! 1 ½ cup (375ml) flour 1 ½ tsp baking powder Pinch sea salt 2 eggs, separated 1 cup (250ml) milk ¼ cup (60ml) vegetable, grape seed or light olive oil 2 oranges, quartered www.OttawaOutdoors.ca

Mushroom and Brie Omelet Very rich. 2 tbsp (30ml) butter or olive oil 12 large eggs ¼ cup (60ml) half-and-half cream ½ tsp (2.5ml) kosher salt Pinch fresh ground pepper 8 slices Brie cheese Adjust oven rack to upper-middle position. Preheat broiler. Heat butter in a 10-12 inch non-stick skillet over medium heat. Add mushrooms and cook until softened and lightly browned, about 8-10 minutes. Whisk eggs, half-and-half, salt and pepper. Pour egg mixture into skillet and cook using a spatula to scrape bottom of pan until large curds form and eggs are still wet, about two minutes. Shake skillet to distribute eggs evenly. Cook eggs without stirring for one minute to let bottom set. Arrange Brie slices decoratively on top of omelet. Place skillet under broiler and cook until omelet rises; its surface is lightly brown and set, three to four minutes. Watch carefully as the heat of every broiler varies. Eggs may still be a bit wet. Remove from oven and let stand at least five minutes to finish cooking. Cut into eight wedges.

Photo credits: julie st.jean

by julie st. jean

Real Canadian Maple Bacon Roast bacon on a sheet pan in oven. Drizzle with real maple syrup for the last five minutes of cooking. Strawberry Rhubarb Claffouti A seasonal twist on a classic cherry dessert. Almost any fruit can be substituted. 4 large eggs ¾ cup (180ml) sugar 1 cup (250ml) milk 2 tsp (10ml) pure vanilla ¾ cup (180ml) flour Pinch of salt ½ lb strawberries, halved ½ lb rhubarb, diced Preheat oven to 375°F. Butter a 10-inch deep-dish pie pan. Spread fruit over the bottom of pie pan. Beat eggs and sugar until frothy. Beat in milk and vanilla. Stir in flour and salt. Pour batter evenly over fruit. Bake for 10 minutes, then reduce oven temperature to 350°F. Bake until batter rises and a toothpick inserted into its centre comes clean, about 35 minutes more. Cool 20 minutes before serving. Absolutely Fabulous Sunburst Refreshingly light. Ice 1 oz Stolichnaya vodka 2 oz fresh squeezed orange juice (1 med) 1or2 oz sparkling water Fresh orange slices Pour vodka over ice. Top with orange juice and sparkling water. Julie St. Jean has been writing for Ottawa Outdoors magazine since its inception seven years ago. Here she once again gives us a hearty feast for our post-race efforts. Enjoy. OTTAWA

>> SPRING/SUMMER 2008

Shake-Out

A self-rescue technique by andrew westwood photos by paul villecourt

¦¦If you capsize you may need to use a self-rescue technique called the shake-out. Effective with solo or tandem canoes, the shake-out is best performed by just one paddler because coordinating the movement with a partner is difficult. After the canoe has capsized, turn the canoe over so that it is in the upright position. Grip the canoe at one end and push it forcefully downward and forward. This sloshes the water out of the canoe. After repeated thrusts the water is progressively emptied from the boat. This method of draining the canoe may not be as effective as the Capistrano Flip; however, it is somewhat easier to perform. Even if the canoe is only partially emptied, it can be re-entered and bailed, or simply paddled to shore and emptied. An alternative to doing the shake-out from one end of the boat is to complete a similar self-rescue from the side of the canoe at mid-ship (see photo sequence). Hold the gunwale near to the center thwart and push down and away from yourself. Thrust downward repeatedly until you’re satisfied that you have shaken as much water out of the canoe as possible. Once again climb in and bail the remaining water, or paddle to shore to finish the job there. This is an excerpt from The Heliconia Press’ new release Canoeing – The Essential Skills and Safety (soft cover, 144pgs) available for $14.95 US at 888.582.2001 or www.helipress.com

OTTAWA

>> SPRING/SUMMER 2008

www.OttawaOutdoors.ca

NEWS BITES THE

OTTAWA'S WHITEWATER PARK

PUMP HOUSE

860 BANK STREET, OTTAWA (613) 231-6331

∆ The Ottawa paddling community and the Ottawa River Runners (ORR) have struggled for a number of years to remain viable and optimistic while the City of Ottawa shut down for repair and rejuvenation the world-class slalom facility. Many of you are familiar with the great effort it took to save and enhance this paddling jewel in the nation’s capital. Well it's been officially announced that the 'Pumphouse' will once again be open for paddling this Spring. ∆ But to paddle there, you need to be a member of the ORR – this is in the City of Ottawa agreement. We encourage Ottawa paddlers to sign-up at this website www.ottawariverrunners.com or pay the $5/day fee into the money box on site. At long last, I can confidently say – “see you on the water”. Doug Corkery, ORR President

www.OttawaOutdoors.ca

OTTAWA

>> SPRING/SUMMER 2008

The Rideau Trail beckons those on foot By Nigel Brereton

4/8/08

3:49:53 PM

Canal Some people take years to complete the course

Trail, this trail is designed for and limited to, feet on the ground in boots, snowshoes or skis; there aren’t supposed to be any snowmobiles, ATVs, mountain bikes or horses. Just you, the woods, fields and Canadian Shield.

occasional glimpse of wild turkeys that sometimes appear along the way, and the outstanding view of Westport from Foley Mountain. Then there are the daily treks. “Some stretch for 17 kilometres and come complete with bugs, rocks, mud, heat and standing water,” according to Suzanne Brown who did an end-to-ender in 2005. The fastest walk after Tysen was established 20 years later when Ben MacInnis and Marios Roussos (two Queen’s University medical students)

Otta wa

Arnprior 17

Carleton Place

416 49

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CMY

Christie

Crosby

Otty Pike

36 Black

FOLEY MOUNTAIN

Rideau Ferry

Île Col. By

Kingsford

Newboro 36

Devil

Narrows 35

Newboro

Eel Birch

Otter Buck

Elgin

401

e Styx

Lower Brewers 45 (Washburn)

Riv

2 St. Lawrence River

Fleuve Saint

Jasper

Legend/Légende Rideau Trail

Nicholsons 18, 19

RIDEAU RIVER

2 44

Burritts Rapids 17

Kemptville H

Merrickville 21-23

416

Scale/Échelle 0 0

Prescott

2 4 1.6 km = 1 mi

10 km 6

Eastons Corners 29

Irish

Chenal

Lock

Écluse

Highway

Route principale

hit W

Gananoque

Agglomération

>> SPRING/SUMMER 2008

Petite localité

Provincial Park

Parc provincial

Conservation Area Hospital

Forthton 29 42

Brockville

Route de comté ou de canton

Town or City

-Laurent

Athens

Sentier du Rideau

Navigation Channel

Village

401

Merrickville

Lyndhurst

County/Township Road

Kingston

OTTAWA

Joyceville

Kingston Mills Colonel By 46-49

Cedar Is. Île Cedar

Seeleys Bay

Upper Brewers 43, 44

Toronto ivièr x R r Sty

Kilmarnock 24

23 Clowes 20

efi Cranberry

Old Slys 26, 27

Morton 33

Dog

Battersea

Burritts Rapids

Combined/Combinée 29a

Edmonds 25

Lombardy

Becketts Landing

H Smiths Falls

Delta

Sand

Jones Falls 39-42

Brass Point Bridge Pont de Brass Point

Sunbury

RIDEAU FERRY

D Poonamalie 32

PORTLAND BAY

11 11

Davis 38

Loughborough

BAXTER

Chaffeys 37 Opinicon

Perth Road

Otter

W.A. TAYLOR

5 3

Crosby

Port Elmsley

Bellamys

Clear

Indian Buck

Big Rideau

Portland

14 Newboro

Holleford

Knowlton

MILL POND

Col. By Island Upper Rideau

10 Desert

MURPHYS POINT

Westport

Canoe

Rivière Tay River Beveridges 33, 34

Bass Sand

Manotick

Kars

Lower Rideau

Wolfe

31 Long Island 14-16

North Gower Canal Tay Canal

Crow

Bobs

Perth H

Lac Long et lac Eagle

ière

7 Long Lake & Eagle Lake

417

174

Rideau Riv

Ottawa

Black Rapids 13

Jo ck River

Casselman

Richmond

Maberly

Peterborough

Hartwells 9, 10 Hogs Back 11, 12

Ottawa

H 1-8

417

Almonte

Gatineau uais Rive r Rivière des Outao

ère Rideau

ai-map

The Rideau Trail Association (RTA), which maintains the trail, organizes endto-end treks on weekends; hikers generally return home at the end of each day. (There are no serviced campsites on the trail.) Some people take years to complete the course. Those who do, and who are members of the club, get a badge and certificate. Other ways for getting an end-to-end badge is to do it with a group of friends. Or why not try hiking it solo? Everything is done on the honours system, and the only requirement for that badge and certificate is that you must join the RTA.

Rivi

trekked through torrential rains and soggy marshes day and night for four days, 19 hours and 47 minutes. They put up with bug bites, poison ivy and swollen feet while raising money for the Muscular Dystrophy Association. On an end-to-end hike, you won’t find the terrain any easier, but at least the pace will be more relaxing. And you’ll be on a hiking trail. Unlike some other routes, including the Trans-Canada

Rideau Trail instead of hiking it, the record has stood since 1983 when Bob Tysen of Kingston ran it in three days, 11 hours and 31 minutes. Not bad for a 300-kilometre jaunt! Others take it at an easier pace. They relish the friendships made on the trail, the raft built over a beaver pond between Lion’s Beach and Massassauga Road, an

¦¦If you’re thinking about running the

Aire de conservation

Hôpital

© Her Majesty the Queen in Right of Canada, represented by the Chief Executive Officer, Parks Canada, 2006 © Sa Majesté la reine du chef du Canada, représentée par le Directeur général de Parcs Canada, 2006 QS-C033-000-BB-A16

What’s Coming Up? • Sunday April 27 a weekends “end-to-end” starts in Ottawa with the goal of doing the trail as far as Smiths Falls this year. To participate or to check out the RTA’s weekly non-end-to-end outings, phone 613-860-2225 or go to www.rideautrail.org.

www.OttawaOutdoors.ca

Photo credits: rideau trail association

With friends or solo, can you go end-to-end from Ottawa to Kingston?

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>> SPRING/SUMMER 2008

Christa and Hermann

Kerckhoff

Ottawa Pioneers spotlight Madawaska Kanu Centre's Christa & Hermann Kerckhoff, 1969 by Claudia Kerckhoff-VanWijk

¦¦It has been an exciting road starting

g n i t f Rhe Oattawa River

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Beachburg, ON

Canada’s first whitewater paddling school in 1972. In 1969, my parents won the National Whitewater Championships in Huberdeau, Quebec on the Rouge River. They were very excited and felt that they wanted to share this incredible sport they embraced. With a choice of setting up on the Rouge, Petawawa, or Madawaska River, my parents chose the Madawaska as it was the section that their paddling club, the Ontario Voyageurs Kayak Club (OVKC) paddled each Thanksgiving. A major benefit to this location was the negotiated agreement with Ontario Hydro to release water for the sole purpose of recreational paddling. This was the first negotiated recreational use agreement with a local utility in Canada! The Madawaska Kanu Centre was an immediate success and destination, offering a unique combination of a structured learning and resort environment. Their next legacy to the whitewater world was the discovery of a whitewater paradise the Rocher Fondue rapids of the Ottawa River by Renfrew, Ontario. My father and I were the first kayakers to run the now famous Rocher Fondue rapids, in the spring of 1974 OWL Rafting, started in 1981 became a natural progression for the Kerckhoff family – introducing non-experienced paddlers to the world of whitewater through rafting. The two whitewater businesses remain in the family, my husband, Dirk van Wijk and I, embrace the same passion for the sport of whitewater. Today, MKC on the Madawaska River and OWL Rafting on the Ottawa River remain industry leaders and are renowned world–wide. www.OttawaOutdoors.ca

Paddling around Petrie Island Load up the kayaks, pack your lunch and head to east Ottawa By Jennifer Goldstone Photos by Paul jean

¦¦They blink as you glide by. Pairs of eyes: turtles, blue herons, birds, fish. Not to mention the beach-goers and people fishing by the bridge. Most seem remarkably unstartled by a long purple kayak on a 90-minute jaunt around Petrie Island. Located on the Ottawa River, across a short bridge at the extreme north end of Trim Road in Orleans, the island offers just the right amount of challenge to kayakers. You can bring your own kayak and launch from the west end of the main parking lot, or rent one from the island’s only store, Oziles’. You can also join the Petrie Island Outdoor Club (PIOC) and go with a group (see sidebar). Starting from the beach, head east, downstream, and let the current push you along. As you near the end of the beach turn right, head for the bridge and paddle

up in the protected bay between island and mainland, with yachts anchored to your left and fishing folks straight ahead. Now you’ll be going against a gentle current, with plenty of opportunity to observe the wildlife and chat with other boaters and nature lovers. Watch for turtles basking on logs, solitary blue herons stalking the reeds and the yellow water lily eruption every June. About 50 minutes later, you will rejoin the Ottawa River as the island ends upstream. Turn right and coast back to your starting place on the beach. Pull up on the white sand beside the roped-in swimming area, climb out and take a big stretch. Overheated?

Jump in the river. City of Ottawa lifeguards keep regular hours (call 311 to check) in summer. Then crack open your picnic and take a seat on the rocks, in the sand or under a tree. The sunset is spectacular! Company always enhances a kayaking outing. Think about joining the PIOC and take part in their Tuesday or Thursday night outings (rentals available). Or, you and your friends can rent kayaks from Oziles’. As for the owner of the purple kayak, she stores it at Oziles’ year-round and explores the island’s every nook and cranny – not unlike the elusive heron. How to get to Petrie Island Take Highway 174 east towards Orleans and turn left at Trim Road. Beach parking for 300 vehicles is straight ahead, and costs $2 for five hours. It’s open from 7 a.m. to 6 p.m. seven days a week. What you need A kayak or canoe, oars, bailer, rope, whistle, life jacket, water bottle, insect repellent, sun screen, sunglasses, hat, picnic food, bag for garbage. And maybe boat shoes and gloves. Contacts • Oziles’ is at www.oziles.com • Petrie Island Outdoor Club is www.pioc.ca • Friends of Petrie Island: www.fallingbrook.com/petrieisland • Water quality information: 613-580-2424 x 13219

www.OttawaOutdoors.ca

OTTAWA

>> SPRING/SUMMER 2008

THE BACK PAGES

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