Free
fall/winteR 2009/2010
Your guide to the local outdoor adventure scene Ottawa, Ottawa Valley, Gatineau, Quebec
Snowshoeing essentials for beginners Outdoor Trails
Where to go in our backyard
Alpine sking
The art of up and down
In the Gatineau with the kids
Why you’ll love it, all you need to know
WIN a dog
sledding day for two! DETAILS INSIDE
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~ Features
~ Departments
5 Snowshoeing Essentials for 4 Beginners 4 6 Outdoor Trails 14 7 Outdoor New Year’s Eve Dates 9 Alpine Skiing and the art of 16 moving up and down 28 9 Smelly Ski Boots tip 10 Hypothermia is not “cool” 10 Tune up your winter camping stove 12 Get outside and get fit 15 Healthy and Easy Snacks for Winter Campers 18 How to spend a miserable night in the bush 19 How to not get lost 20 Smelly Ski Boot tips #2 21 Wednesdays in winter 22 In a Gatineau cabin with the kids 24 Set your hips free and lose that bad back 26 Get your little ones (really little) skiing 31 Think you’d survive?
In a Gatineau Cabin w/kids
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Cover Photo: JasonV.istockphoto.com www.ottawaoutdoors.ca
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Publisher’s Letter Contest Announcement How to photograph vibrant holiday lights Cool Gear Hot Clothing Event Calendar & Outdoor Clubs
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Cool Gear Hot Clothing 16
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PUBLISHER AND EDITOR-IN-CHIEF DAVE BROWN EDITORS ROGER BIRD, SHEILA ASCROFT CONTRIBUTING WRITERS Craig Macartney, OntarioTrails.on.ca, Kathleen Wilker, Ron LeMaster, Gerry Godsoe, Dave McMahon, Allen Macartney, JUDITH AND PETER HAWKINS, Sheila Ascroft, Sylvie Gouin, Randy Gerke CONTRIBUTING PHOTOGRAPHERS xc-zone, Allen Macartney, National Capital Commission, istock.com photographers (JasonV, vernonwiley, proxyminder, JJMaree, Gordo25, Contour99, Musselin, SleepingVillage) 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. E-mail: Advertising@OttawaOutdoors.ca Tel: 613-860-8687 or 888-228-2918 Fax: 613-860-8687 CONTRIBUTIONS Ottawa Outdoors Magazine welcomes story and photo contributions. All photos should ideally be shot with a 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 2009. 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.
publisher’s letter
Ottawa. My Bedford Falls. As Christmas and winter approach, and after re-reading last year’s winter publisher’s letter, I didn’t think I could be more nostalgic and excited for the season. So mistaken was I. Perhaps it’s the music in the air, or the relief to have survived 2009; but I’m pretty sure it’s everything this season brings. How I’m looking forward to watching How the Grinch Stole Christmas, a Charlie Brown Christmas, White Christmas, A Christmas Carol and my favourite, It’s a Wonderful Life. And that’s just inside the house. Outside, I’ll be embracing all snow-related outdoor activities with my young son, Aidan, who is just shy of two-and-a-half years old. He loves the outdoors and I plan on taking the advice of Kathleen Wilker about ‘how to teach kids to have fun on skis’ (pg.26). The other articles in this issue will tell you about snowshoeing, winter cabins, alpine skiing, healthy eating and how not to get lost. But now back to the headline of this column. Bedford Falls. If you know the movie staring Jimmy Stewart (It’s a Wonderful Life) then you know the magical town is filled with close friends looking out for each other, laughing, and coming together to share not only Christmas, but the entire winter season. Here in Ottawa, I hope your winter season captures the same magic. Dave Brown Publisher, Editor-in-chief
I wish I won this $5,000 Trak Kayak! Congratulations Robert Allen of Cornwall, ON! Rob emailed his ballot and was selected from more than 1,000 entries to win this compact, portable kayak! See next contest below!
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 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
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WIN a dog
With Expedition Radisson (in Wakefield). Just email your ballot to: mush@ottawaoutdoors.ca
Good luck! Draw held Feb. 14
sledding day for two!
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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Snowshoeing Essentials for Beginners By Craig Macartney
If you can walk, you can snowshoe. All it takes is a little time to get used to having bigger ‘feet.’ Here’s the most important rule: move slowly until you increase skill level. These four pointers will keep you out of trouble.
Turning Turning is a bit more difficult. You need to be careful not to step one snowshoe on top of the other. There are two ways to turn. If you have lots of space, walk in a wide semi circle. When you gain confidence and skill, make the semi circle smaller and small. However this method won’t always work in close quarters (e.g. a thick forest) or on a slope. To make an abrupt turn, lift one foot slowly and rotate it 90 degrees in the direction you want to go. (Be careful that your two snowshoes don’t overlap or you’ll take a tumble!) Now shift your weight onto your newly moved snowshoe, and follow through by planting the other snowshoe slowly beside it. Going Uphill Ski poles can help a lot when climbing hills. When tackling gentle slopes, plant one pole ahead and to one side
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of the trail as you step forward, as on flat ground. Your second pole can offer balance from behind. When walking up steeper hills, you can choose several methods: traveling in a zigzag route, walking in a herringbone pattern (with your feet pointing 45 degrees out from each other, offering more grip), or simply sidestepping up a steep hill. Be careful when you lift your feet! Be sure your toes are clear of the snow or you might trip forward.
might prove a bit more challenging, but use your poles for leverage when getting up. Be careful that you don’t bend them. Snowshoeing is a great adventure! Enjoy the winter fun. ~ Craig Macartney is an avid winter camper.
Mal de Raquette Alert!
Snowshoers beware. Over-exerting yourself can lead to painful soreness in your
Going Downhill If you found ski poles helpful for climbing a hill, you’ll love them for going down. They offer increased balance and enjoyment, helping confidence levels. With gentle downward slopes, keep your poles slightly ahead and to the side. Walk forward slow, maintaining your balance. Watch for any ice on the trail that might cause your snowshoes to start sliding – usually a problem only on steep hills. If you’re descending a steep trail that has already been broken, the easiest way is to sit down and slide on your backside – a method known as “glissading.” Contrary to what many think, this does not damage the trail. In fact, it packs the snow down more for others coming behind. What if you fall? No sweat! Taking a tumble into fluffy snow is like landing on giant marshmallows. It’s fun! Getting up
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legs and ankles – a condition voyageurs called “mal de raquette.” These cramps result from overworking calf and/or thigh muscles that are unused to vigorous exercise. Luckily, mal de raquette is easy to avoid. Just start slowly. Perhaps stretch a bit before putting on the snowshoes. Moderation can save you a lot of trouble down the road. If your legs start to cramp, stop and message the sore muscles. Then head for the chalet and a warm mug of hot chocolate.
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Photo credit: vernonwiley-istockphoto.com
Forward Movement Walking forward in snowshoes is easy. Start by lifting your snowshoe upwards (slightly higher than normal walking) as you take a long step. The back of the snowshoe will drag behind; that’s normal. By lifting your feet higher than normal, you’ll prevent one snowshoe from clattering down on the side of the other.
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Ottawa Outdoors Magazine has partnered with Ontario Trails to bring you tons of information about your outdoor pursuits. See the list below: Cross Country Skiing TRAIL NAME Dewberry Trail Green’s Creek Trails
LENGTH 1 km 5.5 km
Ottawa River Pathway Trail 50-52 Trail 5353A
30 km 12.6 km 6.7 km
Snowshoeing & Backcountry TRAIL NAME LENGTH Beaver & Chipmunk Trails 2.6 km Dewberry Trail 1 km Fiddlehead Trail 2.2 km Green’s Creek Trails 5.5 km Jack Pine Trail Ottawa Carleton Trailway Trans Canada Section Ottawa Section - Rideau Trail Pine Grove Forest Trails
15 km 31 km
Pinhey Forest Trails Sarsaparilla Trail Shirley’s Bay Shoreline Trail The Terraces Trail
19 km 6 & 7.3 km 6.7 km 0.8 km 4 km 2 km
Trail 50-52 Trail 5353A
12.6 km 6.7 km
PRIMARY ACTIVITY Hiking & Walking, Cross Country Skiing, Snowshoeing & Backcountry Hiking & Walking, Cycling - Off-Road, Cross Country Skiing, Snowshoeing & Backcountry Hiking & Walking, Running, Cross Country Skiing Hiking & Walking, Cross Country Skiing, Snowshoeing & Backcountry Hiking & Walking, Cross Country Skiing, Snowshoeing & Backcountry PRIMARY ACTIVITY Hiking & Walking, Snowshoeing & Backcountry Hiking & Walking, Cross Country Skiing, Snowshoeing & Backcountry Hiking & Walking, Snowshoeing & Backcountry Hiking & Walking, Cycling - Off-Road, Cross Country Skiing, Snowshoeing & Backcountry Hiking & Walking, Snowshoeing & Backcountry Hiking & Walking, Cycling - Off-Road, Equestrian, Snowmobiling, Snowshoeing & Backcountry Hiking & Walking, Snowshoeing & Backcountry Hiking & Walking, Snowshoeing & Backcountry Hiking & Walking, Snowshoeing & Backcountry Hiking & Walking, Snowshoeing & Backcountry Hiking & Walking, Running, Snowshoeing & Backcountry Hiking & Walking, Camping & Backpacking, Canoeing & Kayaking, Snowshoeing & Backcountry Hiking & Walking, Cross Country Skiing, Snowshoeing & Backcountry Hiking & Walking, Cross Country Skiing, Snowshoeing & Backcountry
www.ontariotrails.on.ca
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MOUNTAIN EQUIPMENT CO-OP 149 West 4th Avenue, vAncouver, Bc v5Y 4A6 604.707.3300
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BUNDLE UP AND GO Track down snowshoe gear for the whole gang.
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4016e ottawa outdoors ad - Winter Issue 26 oct 2009
sIZe
Outdoor New Year’s Eve date spells romance on the cheap Item
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PROOF
DocKet #
After the big dinners and family gatherings of Christmas, a low-key New Year’s Eve could sound like a good idea. Our family counts on my mother to celebrate New Year’s Eve at home with our kids so my husband and I can have a chilly but romantic outdoor date. These are a few of our favourites, all cheap or free. No babysitter? Bring the kids. These dates are family friendly. But bundle up. Last year it was -30 with the wind chill on New Year’s Eve!
mec.ca 366 Richmond Road, Ottawa
Moonlight on the Canal Ottawa is blessed with 7.8 kilometres of outdoor skating rink, and on cold nights the ice is fast and smooth, all the better for holding hands. If you need to warm up, head for the heated changing rooms at Dow’s Lake, at the Rideau Street Gateway and at intervals along the canal. Bringing skateless out-of-towners along and you can rent skates at Dow’s Lake, Fifth Avenue and downtown. Cheap treats like hot chocolate and a beavertail are a nice way to round out the evening. For ice conditions updated daily, call 613-239-5243. Dinner for two in Gatineau Park Lots of cross-country skiers pack their chocolate fondue and head for the hills to enjoy dinner in one of the Gatineau Park shelters. Park at P10, and ski up the Park-
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way to Shilly Shally, Keogan or Huron. A few make it as far as Western, where the lights of the city twinkle far below. Last year, we pushed on to Western and dined alone. Picnic table seating is limited in the cabins, so send your fastest skier ahead to nail down a spot. Those glowing wood stoves can double as grills for best-whenhot treats, wrapped in tin foil. Pack candles for atmosphere as well as lighting. Bring a headlamp for the trip home. The wide, groomed parkway is relatively
easy to ski at night, if the moon is full, but visibility can be limited on cloudy or sliver-moon nights. The downhills are fast in icy conditions, so go easy on the wine with dinner – you can’t stay in the shelters to sleep it off overnight. If you already have a ski pass for Gatineau Park ($120 until Dec. 15, $145 after that), the only cost for this date is your picnic. Day passes are $12 for adults and $8 for youth, seniors and students. For downloadable maps and ski conditions, visit the NCC’s Gatineau Park page.
The Atlas Mad Trapper Snowshoe Series December 12, 2009 - “Flatter” Course January 2, 2010 - Hilly Course January 30, 2010 - Combined Course February 27, 2010 -”Mystery” Course Series Finale Each event will continue to offer the Solefit 5k or Atlas 10k options. Prizing will once again be abundant and be awarded more randomly than based on performance results. This year the Mad Trapper Series Champions (both 5 and 10k) will be awarded based on a points system of an individuals top 3 race finishes. Competitors vying for the title need not compete in all 4 races, but they may, and their top 3 results will be calculated.
“Christmas Lights Across Canada” To pump up your patriotism as well as the romance, head downtown for a beautifully lit walk on Parliament Hill, Majors Hill Park and Confederation Square. From Dec. 3 to Jan. 10 the festive season is alive with fairy lights all over downtown. Launched in 1985, the NCC’s “Christmas Lights Across Canada” has gotten brighter year by year and we can expect 300,000 lights this year, 200,000 of them the LED version.
Capital Carriages
♦ horse rides anywhere in the Ottawa region ♦ special occassions (weddings, proposals, etc.) ♦ tour the market, Parliament Hill and more ♦ one hour tours ♦ gift certificates available
danny markovitch
C. 613.263.1266
www.synergyark.com
GetInvolved The Canadian Association for Disabled Skiing (CADS) is a volunteerbased organization having as its main objective, assisting individuals with a disability to lead richer and fuller lives through active participation in recreational and competitive snow skiing and snowboarding. They are a national organization with 1,130 disabled members and 1,900 able-bodied volunteers from all regions of Canada. There are many ways you can help, and you can ski-for-free when you come out and volunteer. To find out more check out www.DisabledSkiing.ca.
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Alpine Skiing and the art of moving up and down by Ron LeMaster
Moving up and down in concert with the snow and the dynamics of the turn is a mark of a fine skier. That doesn’t necessarily mean moving your center of gravity up and down, but rather extending and flexing your entire body in that direction. In fact, a good skier makes many of these movements to moderate the effects of terrain and the forces of the turn, preventing those effects and forces from causing the skier’s center of gravity to move up and down. Extending the range of motion and precision of your up-and-down movements is one of the simplest and biggest steps you can take toward becoming a better skier yourself. The more range you have, the wider variety of terrain and skiing situations you’ll be able to deal with. And the more precision you have in these movements, the better you’ll be able to flow through those situations without your balance being disturbed. You’ll be able to control the force and pressure exerted by the snow on you and your skis so they will produce the exact effects you want—running smoothly through bumps and dips, setting your edges firmly and cleanly, and jumping
gaps between moguls to make airplane turns—while you stay centered over your skis. What Do Up, Down, and Vertical Mean? The words up, down, and vertical are so basic to our vocabularies that we assume they mean the same things to all people. But what do up, down, and vertical really mean in your frame of reference as a skier, as discussed in chapter 1? Assuming you’re in balance, up is the direction your supporting surface pushes on you. Down, obviously, is the other direction: the direction in which you push on that surface. And vertical is the line that up and down share. In terms of the skier’s frame of reference, vertical is the balance axis. When you’re standing still at the side of a ski trail, up, down, and vertical are defined only by gravity: For you, up is the direction the trees point. When you’re skiing, however, you sense a different up and down, set within your own personal frame of reference. As you ski through terrain variations and turns, more
forces come into play, and the balance axis isn’t usually parallel with the trees, as shown in figure 6.1. Whenever the terms up, down, and vertical appear in this book, we’ll be using them from the skier’s frame of reference. It’s the best thing you have to go by when you’re skiing, and it defines the category of fundamental movements we address in this chapter.
Ultimate Skiing: Master the Techniques of Great Skiing – With insight on how it’s done, how it looks, and how it feels, Ultimate Skiing will give you a performance edge. LeMaster’s signature photo sequences clearly illustrate proper form and will guide you step by step through challenging sections of the slopes. With Ultimate Skiing, you’ll soon be skiing better than ever! $23.95 Published by www.HumanKinetics.com/.
Smelly Ski Boots: Quick Solution #1 By Craig Macartney Smelly ski boots? Here’s an easy way to make them odour-free. The Dry Method: Pour about 15 mL (1 tbsp) of baking soda into each boot. Cover the foot opening with your hand, and shake the boot vigorously so the baking soda completely coats the inside. Remove the liner and pour any baking soda on it back into the boot. Again cover the opening and shake the boot energetically. The baking soda won’t absorb all smells instantly, so leave your boots out over night in a garage. Finish by turning your boots upside down and shaking out all the powder. Now you’ll be fit for the slopes again.
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Hypothermia is not “cool” A few years ago, a hiker got confused on a hiking trail and became disoriented in the Gatineau Hills, close to Ottawa on a pleasant fall afternoon. He was middle age, not outstandingly fit and had limited navigational skills. But with and no basic survival equipment in his pack (extra clothing, water or food; a whistle and matches) he spent a miserable night in a cold rain that swept in after dark. During the night he lost his watch. The next day dawned cold and clear but soon clouded over again. When found by search and rescue volunteers around mid-morning, he was wet, cold, lethargic and confused. Without a watch, and with decreasing mental alertness, he was convinced that the cloudy morning was the beginning of another unpleasant and potentially dangerous night in the woods. He was still able to walk to the waiting ambulance. He probably would have lasted another night but not much more. The hiker was suffering from hypothermia – some call it “the great
Tune up your winter camping stove By Craig Macartney
Camping stoves are crucial to winter camping. A well-tuned and maintained stove will guarantee you’ll be able to prepare a hot meal when you need it most. Being stuck in the Gatineau hills during a winter adventure without a stove is no joke, and possibly dangerous. Stoves that use white gas (naphtha) will burn hot and clean no matter what the temperature – not so with some canister fuels (e.g. propane, butane) that experience a significant performance drop off as the temperature dips below freezing. Here are four quick tips for making sure your camping stove is winter ready. 1. Use Fresh Fuel Many people don’t realize how risky using old fuel can be, especially in
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woodland killer.” Hypothermia is a cascading decline in core body temperature, and given the limited temperature tolerance of the human body, it’s obviously wiser to prevent hypothermia than have to deal with it, especially in the wilderness. Forget bears, wolves and moose. Hypothermia is the single greatest danger we face in the Canadian outdoors. It can kill at any time of the year. In fact, spring and fall can be more dangerous than winter because of rapid weather changes and the natural tendency to leave the extra equipment at home, and skip heavy-duty preparation. The old hiking expression, “grumbles, mumbles, fumbles and stumbles” describes how things go downhill as hypothermia takes hold. It’s easier to spot it in others than be aware of it – or admit it – in ourselves. If someone in your group suggests you put on another layer of clothes or rain gear, listen up. It helps to know that the human body loses heat five ways: by “conduction” through direct contact; by radiation into your surroundings; by convection as the air flows by; by breathing; and
winter. Fuel that’s over a year or two old won’t burn clean, and may give a weaker flame or even block fuel lines – not good news when you’re huddled over a cranky stove with a snowstorm approaching. It’s always a good idea to fill your fuel tank before leaving home, and bring extra fuel just in case. If using a canister stove, buy several new canisters before your winter trip and save the old ones for next summer. Warning! Be very careful when handling fuel – specifically white gas. White gas becomes dangerously incredibly cold in winter. If you splash your hand with fuel, a cold burn may result almost instantaneously. 2. Cleaning and Testing Clean and test your stove at home before winter trips. It’s a lot easier to discover a problem in the warm comfort of your home than in the early evening after the sun has settled behind the Gatineau hills. Use strong dish detergent and an old rag to clean off any grime that accumulated over the summer. Light the stove outside, and let it run for a few minutes to make sure that
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everything is working properly, and no leaks are evident. 3. Pump If you’re using a white gas stove, make sure the pump slides well without jamming or binding. Several drops of oil (no more) will do wonders. Now test the pump to make sure that it holds pressure. 4. Prepare for the Worst It’s a good idea to bring along any spare parts and a maintenance kit in case you run into problems. Check the manual for what tools are needed as well as any unique parts. Taking care of your stove ahead of time can save you a lot of trouble on the trail where the unexpected always happens.
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Photo credit: JJMaree-istockphoto.com
By Gerry Godsoe
Photo credit: proxyminder-istockphoto.com
Pack a few extras, be prepared, and stay safe
by evaporation from our skin. The greatest heat loss is by conduction. Think of it this way, if you are sitting or lying on the ground, your body is trying to heat the entire planet – and losing. Anything that will keep you off the ground, like tree branches or a backpack, will help conserve body heat. The wind robs us of heat through convection. You will instantly feel warmer if you simply pull a hood up on a cold windy day, or feel the difference if you step behind an evergreen tree or out of the wind in a small hollow. A dry spot at the base of a tree or a hole in a drift of snow can provide enough shelter to survive. Swimmers, canoeists and rain-soaked hikers know that water steals heat many times faster than air at the same temperature. When the ice breaks, or you just fall into water, hypothermia cripples your ability to get out of the water. You can drown. Proper clothing stops radiation heat loss. The three-layer principle is critical: an inner layer to wick away moisture, a middle layer for insulation, and an outer outdoor_ad:Layout 1 11/20/09 3:38 layer to stop the wind and rain. Heat loss
through respiration and evaporation can be reduced simply by slowing down. When the chips are down, remember: “You sweat, you die.” Hypothermia can be mild, moderate or severe, depending on the core body temperature. In the woods, that can’t be measured, but there are rough and ready indicators. If the person is still conscious, shivering and able to talk, you’re dealing with something that can be relatively easily handled. Preventing further heat loss with shelter; dry clothes or a sleeping bag, rest, a warm drink, a fire and reassurance – that will probably do the trick. If someone is no longer shivering and either lethargic or unconscious, you are dealing with severe, lifethreatening hypothermia. Get the person to advanced medical aid quickly, but be careful! If you pull the person to their feet and make them walk, the cold blood in their limbs may flow to the core and cause heart fibrillation to the point that the heart will falter and may stop altogether. Keep any severely hypothermic PM Page 1 person prone and avoid jostling to reduce this risk.
Faced with someone’s severe hypothermia in the back country you have a tough decision: make camp and send for help, or try and carry the person out. Carrying someone through the woods on a real litter, a travois or an improvised stretcher, requires a platoon. The books say 18-20 people are needed to carry someone any distance, including a leader to break trail and someone to monitor the casualty. You don’t want this dilemma. Think about preventing hypothermia. Recognize it if it happens and know what to do about it. If you are lost in the woods, stay put, keep warm and dry and wait for help to arrive. Even a plastic garbage bag can serve as an emergency shelter – if you have one in your pack. The Scouts say, “Be prepared.” They got it right. Gerry Godsoe’s outdoor experience includes Scouting, whitewater canoeing and camping. He’s an instructor with the Ottawa Y Canoe Camping Club and a search manager with Search and Rescue Global 1 www.sarglobal1.ca. And he’s been lost in the woods.
IT’S TIME TO SWITCH GEAR.
Simon
Lunn
We’ll equip you with everything you need this winter to have a great time outdoors!
Fischer
1960 Scott St., Ottawa, ON tel: 613.722.4229
www.trailhead.ca www.ottawaoutdoors.ca
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Get outside and get fit On the trail or on skis, outdoor air has what it takes By Dave McMahon
Winter is a magical time to be under the stars at night instead of down in the basement on an exercise bike, so don’t let the snowflakes slow you down. Get outside and combine trail running and Nordic (cross-country) skiing for max fitness. Natural terrain, seasonal change and demanding weather all provide the diversity the body needs to improve.
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Photo credit: XC-Zone
And getting outdoors in winter is good for the soul. If you want endurance, muscle toning, core strength, power, agility and balance, you can’t go to far wrong with this blend of sports. Both winter trail running and Nordic skiing can lead you from a groomed trail to route-finding on a mountain. When the snow is too deep for skiing, put on modern lightweight snowshoes and just go running. You will forget you even have them on. Once the trail is packed down, you can run in trail shoes. Ice storm? No problem, slip on some yak tracks or studded shoes. It may be counter intuitive, but running on packed snow is easier than dirt. At cold temperatures snow is abrasive, meaning less chance of slipping, and if you do it’s a softer fall than hitting the bare ground. Running or skiing on forest trails is an all-season, all-terrain, all-natural, clean oxygen-rich experience which combines elemental basics of life itself – sun, oxygen, gravity and motion. Our minds and bodies are wired for
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nature and respond best to that training environment – human evolution involved running long distances across natural terrain, not sitting behind a desk or working out in a gym. Running amidst the natural aesthetics of the trail means you can run further, at greater intensity, with less physical and mental fatigue. Skiing provides a total training dynamic with less impact, albeit a bit more complicated than running. So take a lesson or two. When you’ve mastered the skills, a trail will induce far more natural intervals than a structured workout, with diversity that provides a better training effect than running like a gerbil on a treadmill. Compared with running on city sidewalks, running on snow or snowshoeing is lower impact, and a host of single-track trails are waiting to be discovered in the forest – you can run a different route every day and never get bored. The variety of footing, pace and stride in trail running will add years to your running career, and negotiating a winding, hilly foot-path at speed creates real-time problem-solving opportunities to boost mental fitness too.
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If you Nordic ski in winter for fitness it’s a good idea to run for 20 minutes at least three times a week – bones, joints and soft tissue need the impact for healthy bone density and resilience. Otherwise, you could get hurt as you get back into running shape in the spring. Contrary to popular belief, people are not born with running or skiing skills. Most people could benefit from reading about these skills, watching instructional DVDs and taking lessons or personal coaching. Advice from the pros not only boosts safety and fitness, but provides the motivation everyone needs from time to time. If you become a student of your sport, imprinting from experts is the best way to fast track your results. Dave McMahon is a national biathlon champion and part of the Salomon Trail Running and Madshus Nordic Ski teams. He and his wife, two time-Olympian Lise Meloche, run Natural Fitness Lab, www.naturalfitnesslab.com
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How to photograph vibrant holiday lights By Allen Macartney
Christmas and Hanukkah (also known as the Festival of Lights) offer many opportunities for creative photographs. But lights are also difficult subjects to capture. Let’s look at some interesting ways you can use lights to create dramatic and unusual images. You can shoot many of these photos even with a small instamaticstyle digital camera. Simply dial in landscape mode, and adjust exposure settings by using different exposure compensations. (A full explanation is available in your manual.) Move the Camera? When was the last time someone told you to move the camera as you were shooting? Never? Turn off the camera’s flash, then focus on your Christmas lights or Hanukkah candles. Do this in a darkened room. Aiming toward the lights, slowly move the camera up and down (or in zigzags) while you press the shutter. <<CLICK!>> Your images will be very abstract, brimming over with colour, and dramatic. Experiment with different f-stops (open it up or close it down) to get radically different effects. Tripod Shooting Now set your camera up on a tripod, attach a zoom lens to it, and focus on
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the lights. Use as small an f-stop as you can manage; f16 or f22 are great. As you press the shutter, zoom forward. Your image will show multicoloured straight lines shooting forward. Repeat the technique until you get several very dramatic shots. Now focus on a concentration of tree lights, and shoot a series of unfocused shots. The individual lights will appear like giant party balloons. Candles Set one or more lighted candles up on a simple table, with the lights off. Take a close-up shot of the candles with your flash turned off. Take multiple shots until you get exactly the image you want – a black background, and the candle perfectly exposed. When you have the exposure just right, place some props around the candle base: Christmas tinsel, candy canes, ribbons, dreidels. Watch your
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background! Shiny objects that you might not notice will make distressing appearances. Sparkler Delights! Christmas sparklers – signifying the Bethlehem star that announced Jesus’ birth – are easy to photograph. With a long shutter speed (1-3 seconds), ask a child to twirl the lit sparkler around in front of the camera at night outside. The light will appear jagged and alive.
Traffic Lights If you live in an apartment, go out on the balcony and set up your camera on a tripod. Aim the camera down at a busy intersection, and focus on brake and headlights. Using an f-stop slow enough that permits a shutter speed of 1-6 seconds, shoot a series of shots of the intersection. Your photographs will be filled with colourful streaks of light – red for brake lights, and white for headlights. The streaks will give a real sense of chaotic motion. Now try the same project, but shooting from the ground level at traffic. Are any water puddles lying on the road? Shoot into a large puddle at night in an area surrounded with lights. Resulting images will stun you with their beauty! ~ Allen Macartney is the former managing editor of Ottawa Outdoors Magazine. His photographs have been published in books, magazines, posters and calendars. One of his exhibits even appeared in the Deputy Prime Minister’s office.
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Healthy and Easy Snacks for Winter Campers
Photo credit:Gordo25-istockphoto.com
By Craig and Allen Macartney
When winter camping, you burn many more calories than while doing the same activities during warmer months. This makes it especially important to keep plenty of nutritious snacks within easy reach. Here are five great suggestions. Peanut butter, honey, cheese and crackers. Peanut butter, honey and cheese (real cheese, not gooey, spreadable imitations) provide plenty of protein and calories to sustain your body between meals. Smeared on crackers at the side of the trail, you’ll be able to ski or snowshoe for hours without a growl of protest from your stomach. Make sure you carry the peanut butter, honey and cheese in zip-lock bags inside your jacket so they don’t freeze solid.
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Tuna and pita pocket. Most grocery stores sell 85 gram pouches of tuna – very tasty and chocked full of protein. Simply rip open the pouch on the trail, and put the tuna in a whole-wheat pita pocket. Voila! This makes a very filling snack, or perhaps even a lunch side dish with soup. Pepperettes, Sausage or Beef Jerky. Pepperettes and sausage are tasty and full of beef or pork fat. Winter campers need a fat-heavy diet to stay warm – especially at night. Your body breaks down fat slowly, allowing a constant trickle of warming energy to flow into muscles. Food with high fat content acts like a thick log tossed into a stove, a log that will burn slowly through the night. Beef jerky (dried meat) has the same effect. I love chewing jerky on the trail. Better than gum, it slowly releases its flavour over half an hour or more. Make your own beef jerky by drying lean, thinly sliced beef in the oven for several hours until it has the consistency of leather.
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Granola Bars. Granola bars come in all sizes and tastes. The most expensive ones aren’t necessarily the best. Before buying, compare the ingredients of several brand name bars at a grocery store. Look for granola bars with real fruit (not candied), lots of oatmeal, honey and nuts. Avoid bars with excess amounts of sugar, like many “energy bars” which are little more than tasty sugar mixtures. GORP. Good old raisons and peanuts might not appeal to everyone, but few snacks match the ready nutrition value and ease of transport. Make your own variant at home by combining peanuts, cashews, chocolate chips, pretzels and dried (not candied) fruit.
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cool gear merrell Wisteria – $210 Full grain and nubuck leather Stretch woven insert with lining Cosmo CK recycled Mesh with Aegis® Antimicrobial treatment. Pig skin heel counter and Q-form® triple Density compression molded Eva footbed Look for it where Merrell products are sold or visit Merrell.com. MEC GET Down Booties 2 (Unisex) - $35 Our lightest insulated booties are perfect for stuffing into the bottom of your pack as an après ski or climb reward for your feet. Well-suited to use in huts and dry conditions. Not ideal for winter camping in damp conditions. Look for it at Mountain Equipment Co-op.
merrell Rhone – $110 Merrell® Aeroblock™ technology deflects wind and keeps you warm and the stretch slick-sided microfl eece side panels and under arm provide extra ventilationand mobility. Look for it where Merrell products are sold or visit Merrell.com.
Dale of Norway 2010 Olympic Sweaters Enjoy these Lightweight sweaters with zip-neck. Knitted in 100% machine-washable merino wool. See variety of styles and colours including the official 2010 Canada Alpine sweater. Look for it at Trailhead, other retailers and see the entire collection at www.daleofnorway.com.
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merrell Encore Chill Stitch – $135 Slip Lasted Construction with Pigskin Leather Upper and Nubuck Leather Collar. Plus breathable Mesh AegisTM Antimicrobial Lining and adjustable Injected Molded TPU Strap. Look for it where Merrell products are sold or visit Merrell.com.
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merrell Topo Moc Pro – $125 Full Grain Leather Upper with Opanka Construction and Pigskin Lining. Look for it where Merrell products are sold or visit Merrell.com.
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hot clothing vistek revolutionary Black Rapid R-strap - $69.95 The most innovative camera strap available. The photographerdesigned R-Strap represents a major innovation in speed and comfort. Unlike traditional camera straps where the camera dangles from your neck and flops around – The R-strap keeps your camera securely tucked away on the back of your hip. How it works. The R-Strap enables the camera to glide smoothly up the strap from its upside-down resting position. Stress on the connection between the body and the lens is reduced since the strap attaches to the lens rather than to the camera body. With the camera at your hip or behind your back, you can maneuver easily through a crowd, carry a tripod or other gear, or simply keep both hands free. The R-Strap – both single and double-strap models – is available online at www.vistek.ca and at all Vistek locations including the all-new Ottawa store.
Zipfy - $39.99 Due to its rail design on the underbelly of the sled, Zipfy (pronounced: [zip’ fee]) is great at straight-aways and highly maneuverable in turns. Zipfy is a lightweight, compact, ruggedly built snow sled with a distinctive lever used for stability and turning. Light, rugged, built to last, new winter sport, extreme, competitive fun, easy-to-carry, fast, compact, all-ages, freestyle, slalom carving guarantees you hours of fun. Look for it at retail outlets or online at www.zipfy.com.
MEC Jacquie Handmade Earflap Toque - $49 This unique hand-knit wool toque features chin strings, long earflaps, and a super cozy, itch-free interior fleece headband and lining. The wool used is from Iceland, where sheep are not subject to mulesing (removal of skin around the rump). Look for it at Mountain Equipment Co-op.
merrell Sirus – $155 Slip Lasted Construction with Full Grain Leather Pigskin Leather Upper. Air Cushion Midsole and Vibram Thermo Multi-Sport Sole/Trek Rubber Look for it where Merrell products are sold or visit Merrell.com.
merrell World | World Atlas – $125 Heel Strike & Shock Absorption Pad with Heel Strike & Shock Absorption Pad: 25% Rebound(70 %Rubber/30%Compression Molded EVA) with Pronation Control: Compression Molded. Look for it where Merrell products are sold or visit Merrell.com. www.ottawaoutdoors.ca
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How to spend a miserable night in the bush Even a walk in the park can go wrong
Photo credit: vcontour99-istockphoto.com
BY JUDITH AND PETER HAWKINS
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We didn’t actually get lost but it was a tough night anyway. We were in the Lake George region of New York in late September 2008, sightseeing as well as hiking. We decided to hike to Montcalm’s Point, about midway down the west side of Lake George. Easy in, easy out, from a parking lot on Highway 9N. The 17-kilometre round trip was posted as four hours. We had gone on a few hikes in that area and the posted time was always generous. The day was beautiful, sunny, hot and breezy and we dressed for the weather in shorts and moisture-wicking shirts. We carried just waist packs with lunch and two 750-ml water bottles. Part way into our trek we decided add on a path would take us up and over the Fifth Peak, then rejoin our original route, and add about three or four kilometres. We knew time would be tight – we had a late start – but we certainly believed we could do it. Then plans started to slip. Peter’s water was gone before we got to Lake George. When we did reach the lake at we were both dry, so we refilled our bottles from the lake itself. The add-on was taking much longer than planned and the sun was starting to set. The hills to the west cut the light early, and so did the forest around us. We knew we were on the trail back to the car, with only 15 minutes further to go, but it was night. Pitch-black. Can’t see your hand in front of your face black. No problem, except. Except, we didn’t have flashlights, or bug spray, or an emergency blanket, and we were wearing only shorts, T-shirts and hiking sandals with no socks. Except we were both out of water again. Except we had no food. Except we lost the trail in the dark and were thrashing about in the woods trying to find it using the glow light from our watches, on our hands and knees, groping for the hardness of the path. Peter found a candy in the bottom of his pocket covered in fluff and said we could share it, Judith first, then Peter. No dice, Judith said, it’s all yours. The night was miserable with lots of mosquitoes, temps down to 17C, chilly when you are wearing light summer clothes. Sleep? Forget it. Just before 6 a.m., it started pouring. We headed, we thought, back to the car but after 1½ hours in the pouring rain, there was Lake George and we knew we had gone in the wrong direction. But at least we could refill our bottles. We retraced our steps (it was still pouring) to the place we had spent the night and another 15 minutes saw us out. Looking back, it’s been embarrassing to tell our hiking friends, but we suffered no real harm. The worst thing was that we consider ourselves fairly experience hikers. But an unplanned night in the woods teaches anyone to be better prepared: On any hike anywhere anytime, carry a small set of survival stuff – small cheap flashlight, 99-cent poncho, one-time-use space blanket, power bar. That said, better not to have to do it at all. Peter Hawkins is treasurer and past president of the Rideau Trail Association, a hiking club; both he and Judith lead hikes for the Rideau Trail group and the
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“It isn’t always inexperienced couch potatoes who get lost or stranded in the woods. Consider what happened to a couple of seasoned hikers in pleasant late summer weather. Think about their prospects under winter conditions, and take their lesson to heart. “
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How to not get lost Think ahead You know where you are going, but what are the local landmarks, the likely hazards and sources of help (like people in the area) if things take a bad turn. Have a “guardian angel” Tell someone where you are going, when you plan to be back and what to do if you are not back on time. In remote areas, local police encourage you to file trip plans. Do it. And let them know when you return safely. Otherwise you could trigger the alltoo-frequent “bastard search,” wasting scarce resources and putting others at risk. Learn and use navigation tools Take a compass and a topographical map of your area, and consult it frequently. Know your “safety bearing” – if you go into the bush at a bearing of 090 degrees, your “safety bearing” back to the road or some other large known feature will be 270 degrees. Write it down! Consider buying a GPS (Global Positioning System) and mark your departure point so you can return. Talk to locals ahead of time, but don’t assume that what people tell you will actually work. “You can’t miss it” too often means you will miss it. Communications Tools In some areas near settlements or close to highways, cellphones may work. Often they don’t, so think about a satellite phone, radio, a personal locator beacon (PLB) or a SPOT. If you don’t know much about these devices do some research online, in stores where they sell them or talk to people who use them. Batteries, waterproofing and back-ups Anything that goes “beep” will eventually stop, get broken or be lost, so at least carry extra batteries. If your GPS falls into the river, a map is going to be really handy, especially if it’s waterproof. If your expensive compass gets stepped on, the $5 one on your coat zipper may get you back. LED headlamps are great but a penlight in your pocket is extra insurance. First aid kit Take it along and learn how to use it by signing up with St. John Ambulance for training. Water and food Take enough with you. It may be warm and sunny now, but what happens when the rain hits, the sun goes down and you get lost? Survival tools Waterproof matches, a whistle, a survival blanket or large orange plastic garbage bag. Stay together Convoying to the trailhead or put-in is an excellent idea and so is hiking or paddling at the speed of the slowest. A divided group can generate confusion, delay, frustration and disaster. Taking a shortcut, exploring on your own, or going to get help are risky. And when the outing is over, don’t leave the last vehicle alone in the parking lot until you are sure it will start!
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GV_Snowshoes_OttawaOM_Mise en page 1 09-12-07 10:18 Page1
Smelly Ski Boots: Quick Solution #2 By Craig Macartney
Thin synthetic socks sometimes wick sweat and odours into your liner. The solution? Wear a pair of thin socks between the synthetic socks and your boot. Thick wool socks usually absorb sweat and odours, allowing you to wash them out at the day’s end. After skiing, air your boots out. This will prevent bacteria growth and keep them dry and healthy.
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Wednesdays in winter Photo credit: musselin-istockphoto.com
BY SHEILA ASCROFT
Every Wednesday starting usually in late December, Roger Bird exchanges city streets and a computer screen for snowshoe trails where “the cold bush air smells like wine.” He’s been doing it for 10 years. He and other members of the Rideau Trail Association (RTA) gather at a designated schoolyard in central Ottawa in the brisk morning air. Snowshoes and backpacks in hand. A quick car-pool trip to Gatineau Park and the “Winter Wednesdays” begin. The hikers are dressed in layers of real winter clothing. No flimsy, sweat-absorbing car coats here, but a shell and properly fitting snowshoe or hiking boots that will stay warm if wet. It’s often a day-long tromp with lunch in a snow bank or NCC hut. Members bring their own food and drink. Roger (yes, our intrepid birder and Ottawa Outdoors Magazine editor), started with the basic level 1 and worked his way up to the RTA’s level 3 (see levels sidebar) after two years of snowshoeing on his own. “If you’re not on life support and can walk, then you can probably handle level 1,” says Roger, whose fitness belies his 70- plus years. “ For Level 3, you have to be accustomed to hiking, biking or skiing in a demanding way.” He recommends if you’re new to snowshoeing “to stick with a group until you develop the needed skills,” as it is not just a matter of learning proper technique of snowshoeing (see McCartney’s article), but also backwoods winter safety. “On Wednesdays, there are almost always too many people for one hike. Impromptu leaders then announce their hike to the multitude and people choose who they want to go with based on how long and tough, or short and easy, the snowshoe hike might be,” he says. Unlike cross-country skiers, there is
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no National Capital Commission fee for snowshoers in Gatineau Park. The RTA group shares gas costs, sometimes parks in NCC lots, sometimes too the side off roads through or to the east or west of the Park. “I prefer bushwhacking – it’s more challenging. If there are six of you on a designated trail, it becomes so packed down that’s like walking on a sidewalk.” For beginners who may not be up to such rigours, the NCC has a couple of easy trails at its visitors’ centre in Chelsea, which provides rentals as well. The NCC also has 25 kilometres of dedicated snowshoe trails around Lac Philippe, Lac Meech and in the Wakefield area. Roger says his “clumsy ways” preclude snow poles for him, but many snowshoers (they’re not saying, but some of his companions are over 80) rely on them. “Many snowshoers find them useful in bushwhacking, especially if you fall down in deep snow and need the leverage to get yourself out. They are also handy for helping a friend across a stream or up a slippery rock face.” While the level 3 certainly includes a physical fitness aspect, Roger says snowshoeing is a strongly social activity. “There are interesting people in the group,” he says, “people who have travelled abroad and have interesting stories like hiking the famed Camino de Santiago in Spain. If Wednesdays don’t work for you, the Rideau Trail group also offers Saturdays outings. As well, many other clubs in Ottawa-Gatineau use the trails in the Park. The Ottawa Rambling Club http:// orc.ncf.ca/ goes out on Sundays and offers special outings such as a late winter snowshoeing trip in the Madawaska Highlands. (Note, however, the Rambling Club is full and no new memberships are available until March 8.) There’s several other clubs, including the Ottawa
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section of the Alpine Club of Canada, use the trails in Gatineau Park. Although Roger has avoided any injuries, he carries a well-stocked backpack (see left) for the unexpected.
Backpack Regular snowshoers usually backpack something like this: 1. Hot (soup, stew, tea in a thermos) and cold (sandwich, fruit, nuts, cheese) food and drink 2. Water bottle (fill it hot) 3. Extra socks and mitts, a fleece, shoelaces for repairs 4. Maps, compass or GPS (cellphone signals are hard to come by up the Gatineau) 5. Whistle 6. A thin, plastic insulating sleeping bag (easy to carry; can be a lifesaver in an emergency) 7. Matches and fire starter (Vaseline-soaked cotton balls jammed into a plastic film canister) 8. Multi-purpose tool or Swiss army knife to fix broken gear
RTA levels The non-profit Rideau Trail Association’s three hiking clubs – Kingston, Central (Perth), and Ottawa – designate these activity levels. For all snowshoeing, proper insulated boots are needed. Level 1: Suitable for beginners. Well-defined trails, gentle inclines. Trails may be wet under the snow. Level 2: Generally on trail. May include hills, light bushwhacking, rough spots, obstacles and water possible. Level 3: Rough terrain, challenging hiking and extensive bushwhacking. Level 2 experience and a high level of fitness essential.
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In a Gatineau cabin with the kids Lots of laughs, not much sleep By Kathleen Wilker
Bunk beds with foam mattresses, firewood and a wood stove, pots and pans, and an outhouse, were waiting for us in what had to be a rustic, homey setting. We parked at P19 on the road into Lac Philippe and skied about two kilometres to the cabin on well-groomed trails, a relatively short trip for our gang of young skiers. Some skied the whole way, some hiked the snowshoe path parallel to the ski trail, others hopped on and off the sleds their parents were hauling. The one-year-old slept in a backpack all the way to the cabin. The trip was easy because six parents were on hand to haul sleds, carry backpacks and cajole each other’s tired travellers. There wasn’t much sleeping that night, but forts were built outside, snow holes were dug, hills were slid down, an Easter egg hunt went into operation (this was really late winter), sandwiches, burritos and pancakes were gobbled up and stories were told. All in all, a lot
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of snowy fun and great memories to take home from a ski-in sleepover. We stayed on Lac Philippe, in one of the four cabins and two yurts that can be reserved in the park. They’re usually booked well in advance, first through the lottery system (see sidebar) and then on a first-come, first-served basis at the Gatineau Park Visitor Centre, 33 Scott Road, Chelsea, Que. www. canadascapital.gc.ca/gatineau/. Our cabin was available because no one thought there would be enough snow for skiing over Easter. Warmer weather made the trip more fun for the kids, who could play in the snow for hours without getting cold. Soggy mitts and socks were easy to dry out on the rafters over the wood stove. The adults took turns hanging out with the kids and going for their own big ski. We brought food, water, sleeping bags, some kitchen utensils and candles. The cabin was clean and cozy. The sleeping area was in a room off the kitchen/dining area, so there was a safe indoor play space for children away from the hot stove. Later, adults could stay up playing cards without disturbing the sleeping kids. Being a large party, we booked the whole cabin. I’m
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Booking a cabin To get started, contact www. canadascapital.gc.ca/gatineau, the Gatineau Park Visitor Centre, or infoski@demsis.ca, or 819827-2020. Maps of the park, complete with ski trails, are available at the centre. To book the Lac Philippe, Pines (also on Lac Philippe) and Brown Lake cabins, fill out a reservation form available through the Visitor’s Centre in the fall. A lucky few would-be overnighters are chosen by random draw, and you have to pay within 48 hours of being contacted. Bookings for locations not reserved through random draw are available on a first come, first served basis through the Visitor Centre as of Nov. 30. Lusk Cabin is reserved differently. Four draws take place during ski season for the following month to open up the opportunity for more people. • Nov. 30 (for December reservations) / • Dec. 7 (for January) / • Jan. 4 (for February) / • Feb. 1 (for March reservations) Friday and Saturday overnight stays cost $25 per adult if you have a ski pass, $30 if you don’t. For children it’s $15. Weeknight (Thursday through Sunday) prices are $20 per adult with a ski pass, $25 without, and $12 per child.
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Photo credit: nationalcapitalcommission
Two years ago on a snowy late-winter weekend we joined up with two other families on a ski-in cabin adventure with kids. Collectively, we had six of them under the age of five. Make that eight under the age of five, since one of the mamas was pregnant with twins.
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glad we did because anyone looking for a romantic getaway or a mom’s retreat would have been in the wrong place. We’re hoping to repeat our adventure this winter, maybe at the Brown Lake cabin, 2.5 kilometres from P 17. It’s huge and quite cushy, complete with a fridge and electrical heating. When the kids get older, I’d like to book Lusk Lake cabin. It sleeps six and overlooks a beautiful lake, but is too long a ski for little legs.
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Set your hips free and lose that bad back It all starts with posture By Sylvie Gouin
If your back is sore and stiff enough to keep you from enjoying your run, bike ride, skiing or simple daily activities, you are not alone. Backs like that are common – not a major health concern but an unnecessary distraction. Bad backs often begin with the hips. Here’s how. Hips and shoulders are the joints with the most mobility in the body. This was a good thing for humans in most of the eons we’ve spent on the planet, but not in the world we find ourselves in now. The way we live means most of us don’t take advantage of this mobility. Instead we tend to move our hips mostly one way, called hip “flexion.” That means moving our legs mostly forward and up, which we do when we walk, sit, run, ride a bike or do classic skiing. That’s a lot of flexion in the life of an active person. Constant flexion of the hips stiffens the muscles which do the work, and these muscles are attached to the lower back. They start to pull on the spine, and voilà – discomfort. Hips are designed to do a lot more than flex. They can “abduct” when the leg moves back toward the body after moving out, “extend” when we lunge forward, “rotate” it clockwise or counterclockwise. Moving them in these ways sets your hips free. If you don’t move hips in all directions it’s like driving a car constantly in first gear, and hips respond as well as a car would to this restriction. Stiff hips are often accompanied by weak core-abdominal muscles, the ones that lie deep within the abdominal cavity and are the root of the body’s overall strength and stability. They play a major role in maintaining posture and supporting spinal alignment and therefore spinal health. Another reason for the back to rebel – common among athletes – is strong and stiff hamstrings paired up with weak muscles in your butt. How come such central muscles are in bad shape in otherwise fit people? The
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answer is simple but a bit odd. Much of our self-identification is based on the front of the body. Unless we are body builders or are trying on a new pair of jeans we rarely think about what’s “back there,” and when it comes to our insides, the word gross often springs to mind. We leave that to the professionals. Here’s how to bring flexibility to the hips while strengthening core abdominal muscles and glutes. Good standing posture Many people spend a lot of time and money trying to fix problems that are caused by poor posture: shoulders roll forward instead of back, head thrusts forward in comparison to the rest of the body. Remember someone yelling at you to “Stand up straight”? These traits are often accompanied by swayback, an exaggerated lower back arch. Bad posture habits can create havoc in the body, so be aware of posture before working on your hips. To boost that awareness, try this exercise while standing close to a wall. The thickness of the baseboard and the roundness of your buttocks will determine how close you can get. • Stand with feet grounded to the earth, hips-width apart, reinforcing stability • The top of your head reaches for the sky as you press your spine to the wall • Head up straight with chin slightly tucked in, no tilting • Earlobes in line with the middle of your shoulders • Shoulder blades back, chest forward, knees straight • Stomach in. Don’t tilt your pelvis forward or backward • Relax and smile! Once you know what you need to do to improve your posture, you can work on it at any time throughout the day. Simply notice how you stand and sit. Remind yourself to stand tall and bring the shoulders and head back.
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The triangle It looks like this when you’re doing it right. Here’s how: • feet almost a metre apart. • left foot turned in about 45 degrees • right foot 90 degrees • arms stretched and extended over the right leg • bend from the hip joint – not the waist • press the outer heel to the floor • balance the weight • rest (do not lean) the hand on the shin, ankle, or the floor beside the foot. • keep the neck long • gaze at the top thumb • keep arms aligned and stretched This exercise stretches and strengthens the legs, along with a slew of other muscles in or around hips, hamstrings, calves, shoulders, chest and spine. It can relieve stress, improve concentration, prevent osteoarthritis and even improve your digestion. The warrior This exercise looks like this. Here’s how: • standing leg straight and strong without locking the knee • hips square • arms back, to the side or forward but stretched and supportive • gaze steady • back flat, at about a 90-degree angle • arms, back leg and torso parallel to the floor This one increases stamina and improves balance – no surprise, just try it. It also strengthen legs, buttocks and deep core muscles. And for good measure, it nurtures mental focus and strength.. Sylvie Gouin, a registered massage therapist, co-owns Core-Elation Yoga and Massage Therapy in Westboro. Check it out at www.core-elation.com.
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• Qualified staff • Home services available • Pain relief in a safe, comfortable and relaxing environment
P.C.M.T. Wellness Centre Riverside Mall 743 Ridgewood Avenue. Tel: (613) 321-4767 reception@pcmt.ca www.pcmt.ca
• Gift certificates Lymphatic Drainage
Corporate Services
Registered Massage Therapy
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Baseline Rd. Heron Rd. HogsBack Rd. Brookfield Rd.
Mooney’s Bay
OTTAWA
Riverside Dr.
Custom Orthotics
magazine
Ridgewood Ave. Walkley Rd.
fall/winter 2009/2010
25
Get your little ones (really little) skiing By KATHLEEN WILKER
armpits. No poles, but lots of laughter. We practised the long haul on gently sloping hills. Then there was “catch me if you can.” Parent and child both wear skis. Parent skis backwards in tracks. Kid skis forwards, trying to catch parent. It’s amazing how quickly little ones get the hang of shuffling forward when they’re playing this snowy version of tag. Of course, you can play this game only if the tracks are clear of other skiers. Using a tow rope was a miserable
Photo credit: nationalcapitalcommission
We had a wonderful ski season in Gatineau Park last winter, but for us the big deal was we did it with kids only two and five years old. We came away with happy memories, only a few tears, and tips for other families To start with the two-year-old challenge, we tried a weird version of skateboarding. The way it works is parent and child each wear one ski and one boot, so you can run, jump and do other moves using your single ski as a skateboard. And if you fall, it’s easier for the kid to get up if he’s wearing only one ski. We called another trick, “the long haul.” A parent drags the kid on a sled up the hill, and at the top he hops out, straps on his skis and then rides down the hill between the parent’s legs. The parent holds the novice skier under the
failure. The child holds the end of a rope tied around the parental belly and gets dragged up hill like a water skier. This might work for older children with better balance, but our two year old spent a lot of time face down in the snow, giggling. You can finish off the ski lesson with “the snooze in the pulk.” After a while, the most junior member of our team was generally ready to snuggle down and nap in the pulk while we kept skiing. The warmer he was and the faster we moved, the better he slept. Our son wore wool socks, down booties and slept in a down sleeping bag. The lucky parent pulling the pulk doubled his workout. The five-year-old was easier to get skiing. We started with “dry land training.,” which is less technical than it sounds – walk her to school and
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around the neighbourhood so she gets used to longer distances. And it was obvious with the older child that you had to get her good equipment. There’s nothing worse than trudging all the way up Fortune hill only to have to trudge back down again. We bought skis that really glide so she could zip downhill fast, fun all the way. Boots? Warm, well-fitting. Period. We chose waxless skis, but lightly waxed them anyway with grip wax so she could climb hills with less effort.
Gear for kids without breaking the bank Kids under 12 ski for free in Gatineau Park. But they’ll have a better time with gear that actually works. Think of asking grandparents to hold off on the plastic toys and instead contribute to the ski equipment fund. Trailhead and Fresh Air Experience offer ski boot exchange deals. To buy in, you pay full price for the first boots your child wears. Next season, bring that
To get started, leave the poles at home: Nordic skiing is actually a fairly complicated sport. You’re moving legs and arms and balancing from your core. Make it easier for the kids by just focusing on legs. Once the child has mastered weight transfer, you can introduce the poles. Have lunch in a cabin. Having a goal that she herself chose helped motivate our five-year-old on the home stretch. Shilly Shally cabin became our daughter’s favourite lunch destination,
boot back and you can buy new or used boots in the child’s current size at a cut rate. Kunstadt Sports, Tim’s Used Sports and Tommy and Lefebvre all offer 50 per cent store credit towards another ski boot when the child grows out of the original boot. Play It Again Sports offers 40 per cent store credit on anything. According to Chris Bloch-Hansen, ski manager at Fresh Air Experience, when your child graduates from the boot exchange program, they receive a credit towards adult ski boots.
complete with a chocolate treat and a wood stove to warm up. On mild days, we’d take off the skis and play in the snow or watch the chickadees at the bird feeder before heading home. Bring friends. Kids have a blast skiing – and playing hide and seek, and talking, and generally fooling around – with kids their own age. Sometimes we brought adults who were beginner skiers and our daughter loved teaching her uncle and grandmother how to ski fast, and showing off improved her technique.
Bloch-Hansen says waxable and waxless skis are a toss-up with most parents. Either way, he recommends sizing kids’ skis this way. “For children under six, I like to see parents choosing a ski that’s the same height as the child,” he says. “The next year, the skis will probably be down to the child’s eyes and he or she can get another season out of them. Buy the skis too big and your child will be falling all over the place.” Once the skis are beneath the child’s chin, it’s time for a new pair.
Berval Lake Outfitters Just 20 minutes from Mont Tremblant and all its services. You’ll find everything you need to entertain you all year long!
• • • • • •
Country setting with cozy, comfortable cabins Great for couples, families or groups Cross-country skiing, snowshoeing, alpine skiing nearby and onsite snowmobile trails Fishing year round, no cost for kids <16 Housekeeping, electricity and wood stoves We love Ottawa couples and families!!
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Call to book your winter getaway!
514-991-1247 www.pourvoiriedulacberval.com
OTTAWA
magazine
fall/winter 2009/2010
27
Event Calendar & Outdoor Clubs DATE
EVENT NAME
December 26, 2008 Boxing Day Burnoff January 24, 2009 Nakkertok Invitational January 25, 2009 Nakkerloppet Classic February 28, 2009 Nakkertoc Junior Invitational March 8, 2009 Thea’s Race December 20, 2009 Ottawa Hostel Outdoor Club (Yellow Box Trails) December 27, 2009 Ottawa Hostel Outdoor Club (Pink Lake, ski or hike) December 31, 2009 Resolution Run January 2, 2010 Mad Trapper Snow Shoe Series, “Hilly Course” January 29, 2010 Eastern Canada XC Championships January 30, 2010 Carleton Cup 2010 January 30, 2010 Mad Trapper Snow Shoe Series, Combined Course February 6, 2010 Winterlude Triathlon February 6, 2010 Winterlude Triathlon February 13, 2010 Really Cool Prediction Run February 20, 2010 Ride for Heart February 21, 2010 Winterman February 27, 2010 Mad Trapper Series Finale February 13-14, 2010 The Canadian Ski Marathon February 19-21, 2010 Gatinau Loppet
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WEBSITE
Sport
www.nakkertok.ca www.nakkertok.ca www.nakkertok.ca www.nakkertok.ca www.nakkertok.ca www.ohoc.ncf.ca www.ohoc.ncf.ca www.runningroom.com www.synergyark.com/mad-trapper.html www.nakkertok.ca runningroom.com www.synergyark.com/mad-trapper.html www.zone3sports.com www.zone3sports.com www.zone3sports.com rideforheart@gmail.com www.somersault.ca www.synergyark.com/mad-trapper.html www.csm-mcs.com www.gatineauloppet.com
XC Skiing XC Skiing XC Skiing XC Skiing XC Skiing Hiking Hiking Running Snowshoeing XC Skiing Triathlon/Duathlon Snowshoeing Triathlon/Duathlon triathlon Running Spinning Running Snowshoeing XC Skiing XC Skiing
Outdoor 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.
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. A co-ed, rec sport league, with tourneys and social events for adults.
Ottawa Sport and Social Club
www.ossc.ca
Meet Market Adventures (Ottawa)
www.meetmarketadventures.com
Local and international events for Ottawa singles.
Ottawa Alpine Club
www.alpineclubottawa.ca
The local section of Canada’s national mountaineering organization.
Winter Alpine and Nordic Ski Clubs Camp Fortune Ski Club
www.campfortuneskiclub.ca
New ski club for family ski enthusiasts.
Chelsea Nordiq Club
www.chelseanordiq.ca
A community cross-country and biathlon club in Gatineau Park.
Kanata XC-ski Club
www.kanataxcski.ca
Introducing the sport to families since 1979. Competitive programs too.
Nakkertok XC-Ski Club
www.nakkertok.ca
The largest cross-country ski club in the national capital region.
West Carleton Nordic Ski Club
www.wcnordic.com
An outdoor ski club in the Fitzroy Provincial Park area.
RA Ski Club
www.raski.ca
RASki is a non-profit ski club operating since 1967.
Snowhawks Ski School
www.snowhawks.com
Ontario’s premier ski and snowboard school for children and adults.
XC Ottawa
www.xcottawa.ca
Great club and resource for xc ski information.
Cross Country Canada
www.cccski.com
Develops and delivers programs to achieve international excellence.
National Capital Ski Club Skiing Made Affordable www.ncskiclub.ca
lub • Winter fun skiing and snowboarding for all levels. • We offer great discounts on trips, ski passes, and lessons at local hills and stores. • Visit our website or come and meet us at one of our pubnights.
www.skiextreme.ca
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ren Van
• Full Season Equipment Rentals (skis or board) • Discounted Group Lessons • Discounted lift tickets at local hills • Discounted lift tickets at Tremblant & Jay Peak • Wednesday bus trips to Tremblant • Tremblant Kick-off & Wind Down Weekends • Ski Vacations to Red Mountain, Banff & Mont Ste Anne/Le Massif • Discounts with local merchants • Annual Membership only $25
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Real Es Keller W 1 Antar o) 613.7 c) 613.7
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magazine
fall/winter 2009/2010
www.ottawaoutdoors.ca Your dream vacation.
Your next ski trip.
Snow Removal Service • Plowing of driveways, roadways and commercial lots • $2,000,000 in liability insurance • Outstanding record with WSIB • Salt, Sand & Grit • Driveway markers provided by us
Lawn Care • Weekly Mowing Service • Fertilizing, Weed control • New sod, seeding, topdressing • Lawn Aeration, De-thatching
Tree/Shrub/Hedge Service • Trimming of all hedges and shrubs • Pruning, removal of trees • Ice storm damage
Landscape Construction • Interlocking and natural stone work • Patios, walkways, driveways, retaining walls, steps • Night lighting systems • Water gardens • Decks/fencing • Irrigation systems
613.223.6299 info@zone5inc.ca
Honest advice for a stronger financial future.
Building, preserving, and transitioning your family’s wealth.
Denis Blais Investment Advisor TD Waterhouse Private Investment Advice 613-783-5102 Office 613-783-4075 Fax
Chateau Montebello FOR après-ski atmosphere, the outdoor enthusiast can choose from 70 kms of cross-country ski trails; dogsledding; snowshoeing or skating with the family. Afterwards, cozy-up by the famous towering six-side stone fireplace where you can relax with a nice book or conversation. Only 1hr away, you can visit their website at www.ChateauMontebello.com.
www.ottawaoutdoors.ca
OTTAWA
magazine
fall/winter 2009/2010
29
Think you’d survive? Characteristics of successful survivors a survival challenge can be the most difficult part of the experience. Those who have endured a survival situation detail their daily struggle to sustain a positive attitude. They describe a few natural high points, when rescue seemed inevitable, mixed with long, desperate battles with situational depression, apathy, and the desire to give up. Of course, the longer a survival situation continues, the more pronounced this battle becomes. The following strategies can help you maintain a positive attitude in a survival situation: Stay busy. Begin putting your plan into action. Set a series of obtainable and meaningful goals directly related to your immediate survival. This approach is critical to a successful outcome. Being productive accomplishes two important purposes. First, you are completing tasks that are important for physical survival, such as building shelter, collecting water, and so forth. Second, you are channeling thoughts and feelings in a positive direction. Too much idle time can allow thoughts to drift to the dark side of a situation and lead to apathy and discouragement. Be determined. To get through, you must draw on a belief or emotion as a source of strength. It may be faith in a higher power or a relationship with famTable 1.1 Characteristics of Survivors and Nonsurvivors ily, friends, or other Knowledgeable about the Apathetic significant people in environment and survival techniques your life. Some draw Emotionally stable Passive their strength from Physically healthy Fearful faith in themselves and their abilities. For Confident Injured a few, the smolderHistory of normal life Easily discouraged ing desire for revenge participation has kept the fire of Strong will to live Isolated life burning. Survivors Willing to improvise Quick to anger fight through the deEager to work with others Impulsive mons of discourage-
Successful survivors are stubborn, determined, and even fanatical about staying alive. They are not passive about their situation but instead struggle to gain control of themselves and their new environment. They continually stay busy and productive by working to improve their circumstances. They struggle aggressively against their situation but not against themselves or others. They are good to themselves and have a sense of personal worth. No formula can predict who will survive and who will not, but odds favor those with reasonable knowledge about the environment and survival techniques, emotional stability, good health, a sound ego, and a history of active participation in normal life (see table 1.1). People who are apathetic, passive, or fearful are less likely to survive; an injury also lessens a person’s chance for survival. But one characteristic towers above all others when considering survival qualities—the will to live. No matter what the circumstances, no matter what threatens their existence, and no matter how long the ordeal lasts, those who survive possess a fierce determination to stay alive. Apathy and negativity can lead to death during survival experiences. Without a positive attitude a person stands little or no chance of survival, no matter what equipment, food, water, shelter, or other resources may be available. Maintaining optimism in the face of
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OTTAWA
ment and win. You may suffer situational depression, which can have an intensely dark and powerful influence on your attitude and productivity. You may have desperate feelings of hopelessness and begin to blame yourself and others for the awful predicament in which you find yourself. When these feeling begin to arise, you must recognize them for what they are—feelings, not facts. You must replace negativity with positive motion. Get up, get busy, and stay busy by doing something that contributes to your survival. Improve your shelter, make a needed tool, find food, collect water, sing a song, help the people around you, and take long, slow, deep breaths. You have more reason to live than to give up. Fill your mind with positive thoughts until they crowd out the negative voices. You must believe you will survive.
Photo credit: sleepingvillage-istockphoto.com
By Randy Gerke
Outdoor Survival Guide – Each year millions of people venture into the world’s beautiful but unpredictable wilderness, and thousands of them encounter unexpected natural d=angers and disasters. Outdoor Survival Guide provides the most practical information and everything readers need to create a sensible survival plan and be prepared for any hazardous situation. $17.95 Published by www.HumanKinetics.com/. magazine
fall/winter 2009/2010
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events for everyone . . . from start to finish
featuring
February 21/10 wintermanmarathon.ca Check out our FULL CALENDAR of events and ENTER NOW at somersault.ca
October 10/10 ottawafallcolours.ca
from the ‘try-a-tri’ to the ‘iron distance’ ‘1km’ to the ‘marathon distance’
All events feature souvenir shirts, finisher medals, personalized race bibs, photos, on-line performance certificates and results, safe measured courses, 5 year age categories, kids’ events, post race refreshments.
www.somersault.ca
photos : zoomphoto.ca
September 4/10 thecanadian226.ca