Issue #10 - Ottawa Outdoors Magazine by Ottawa Outdoors Magazine

SPRING/SUMMER 2005

Your guide to the local outdoor adventure scene

Canoeing Age before beauty on the toughest portage Algonquin has to offer

Hiking Choosing the right boots

Camping How to make a tin-can portable stove

Triathlon Training for your first tri

Mountain Biking Ottawa’s hotbed location

Kayaking Folding kayaks

Golfing Tips from the experts SPRING/SUMMER 2005

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InsideOttawaOutdoors

6 Camping

12 Hiking

6 Weather tips to help your camping outings 7 How to make a tin-can portable stove

3 Canoeing

12 Putting your best foot forward: all you want to know about the boots

3 How to portage like a pro 24 Age before beauty in Algonquin Park

9 Mountain Biking 9 Why Ottawa is the hotbed for mountain biking

Kayaking 29 Whitewater kayaks: how to choose the one for you 30 Folding kayaks

Golfing

35 Tips from the experts to improve your game

2 8 11 15 17 20 34 40

Publisherâ&#x20AC;&#x2122;s letter Sports Psychology Gear Talk Health The Bark Cool Gear The Book Nook Urban Spice

41 43 44 46 48

Triathlon

22 Training for your first this summer

Urban Grape Stargazing Upcoming Events Green Pages The Last Biscuit

Age before beauty on the toughest portage Algonquin has to offer Three demanding trips in one take

Big changes on our horizon! Most of you have pulled the ski rack off the car by now and strapped on the bike rack. Ottawa Outdoors Magazine is gearing up for some big and wonderful changes. It’s too early to announce some of them, but here’s a notable addition to our family — we’re launching Ottawa Outdoors eMagazine. It will be the only web-based publication of its kind in the region. Membership does have its privileges! Join our email-based Ottawa Outdoors Club — it’s free — and we’ll send you a monthly eMagazine with tons of stuff you’ll enjoy. We’ll feature upcoming outdoor events, breaking news, great tips, interesting factoids, articles, surveys, sales, contests, and more. We plan to make Ottawa Outdoors eMagazine the information hub for the local outdoor adventure scene. And, when you’re looking for a new canoe or you want to trade those old skis for a titanium driver, this will be the place to do it. Stay tuned. This issue of Ottawa Outdoors Magazine is our best yet. We packed it with news and features from some of Ottawa’s best outdoor writers. When we prep a story on kayaking, it’s written to engage both seasoned kayakers and readers who’ve never had their bum in a boat. We want you to take a hard look at those activities that fall outside your comfort zone so you’ll give them a shot. When you’re shopping for new gear this spring and summer, remember to check out our advertisers first. Without them, there is no Ottawa Outdoors Magazine. Our advertisers are at the top of the game in Ottawa for gear and advice, so use them as a valuable resource. Call ‘em, click ‘em and let ‘em know you saw their ad on our pages. Let the games begin.

Dave Brown, Publisher and Editor-in-chief

e-MAILBAG “Keep up the great work on the magazine.....Would love to contribute to an article sometime .... :-)” Sophia Tsouros [We’re always accepting! – Ed.] “I found the article on the Olympics, winter 04/05, very offensive and suffering from a wide variety of selective perception errors. Re: the statement on weightlifting and steroids, the author (being a runner) should know that there is equally as much doping going on in running as there is in weightlifting!” Ian Thomas “I’ve just subscribed to your mag as a gift for my husband. We already have the Winter 04/05 edition and am looking forward to getting the Spring Edition. We really enjoyed the mag. It was the first time we purchased it. Keep up the good work.” Jo-anne Crisp “I would like to take this opportunity to thank you again for your contribution to the success of last year’s Wildlife Festival Silent Auction. Your contribution assisted us in generating much needed revenue for the organization.” Lynn Kaplansky Partner, National Capital Region Wildlife Festival [...and thank YOU! – Ed.]

CONTRIBUTORS

Vicki Thomas

Michael Lomas

Dr. Geoff Outerbridge

Scott Campbell

Vicki Thomas is an Ottawa freelance writer who spends her free time riding her bikes, crosscountry skiing, practising yoga and enjoying life.

Mike Lomas, regular contributor to Ottawa Outdoors Magazine, enthusiastically supports the Ottawa River Keeper organization and is a “flying” paddler with a folding kayak.

Dr. Geoff Outerbridge is a chiropractor, ergonomics consultant and personal trainer who treats occupational and sports-related musculoskeletal problems. He is involved in many outdoor activities.

Scott Campbell caught the canoeing bug late in life, and now lives to paddle. He makes his home in Ottawa’s west end and paddles with the YM-YWCA Canoe Camping Club.

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Publisher/Editor-in-Chief Dave Brown Managing Editor Allen Macartney Editor Brant Scott Contributing Editors Dr. Geoff Outerbridge (Health) Design and Layout Terrence Terrade, Dave Brown Graphic Illustrators William Jessup, Keith Milne Contributing Writers Chantal Macartney, Michael Lomas, Shaunna Taylor, Vicki Thomas, Kathleen Wilker, Tim Allard, Dr. Geoff Outerbridge, Nicola Cameron, Ken Parker, Rick Hellard, Scott Campbell, Ken Whiting, Jo-Anne Mary Benson, Kevin Haime, Dwight Reinhart, Gary Harrison, Dave Kalil, Mike Compeau, Nigel Brereton, Julie St. Jean, Joe Hatz, Brian McCullough, Brant Scott Contributing Photographers Kevin Callan, Michael Lomas, Lance Lee Photography, National Capital Commission, Tim Allard, XCZone.tv, Hap Wilson, Scott Campbell, Madawaska Kanu Centre, Folbot Folding Kayaks, Flagstick Magazine ADVERTISING INQUIRIES

Dave Brown Publisher/Editor-in-Chief Ottawa Outdoors Magazine is an independent publication published seasonnaly every four months. Email: Advertising@OttawaOutdoors.ca Tel: 613-860-8687 / 888-228-2918 Fax: 613-860-8687

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Send your subscription info and cheque to the address below or visit www.OttawaOutdoors.ca Ottawa Outdoors Magazine 2706 Alta Vista Drive, Suite #107 Ottawa, ON K1V 7T4 Tel: 613-860-8687 Fax: 613-860-8687 Email: Info@OttawaOutdoors.ca Internet: www.OttawaOutdoors.ca

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 emailed. 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. CANADIAN POSTMASTER: Return undeliverable covers to 2706 Alta Vista Drive, Suite #107, Ottawa, ON, Canada, K1V 7T4. Return postage guaranteed. Indexed in the Canadian Periodical Index ISSN No. 1204-69556. © Copyright 2005. 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.

ARE YOU AN OUTDOOR ENTHUSIAST WHO WOULD LIKE TO CONTRIBUTE? If you would like to submit articles or photos to Ottawa Outdoors magazine, please www.OttawaOutdoors.ca email us: Editor@OttawaOutdoors.ca

CANOEING

How to Portage Like a Pro: It’s all in the technique By Chantal Macartney Photos by Kevin Callan

I COULDN’T BELIEVE the condition of the portage trail before my eyes. Gooey mud lay thick over slippery rocks. If my ankles could utter a sound, they would scream in terror. Beyond the rock garden, trees had fallen across the path creating a dangerous obstacle course. This was bad, but after picking my way through this area, a steep, winding trail over more slick rocks and roots awaited me. Was the effort worth the trouble to reach the beautiful lake on the other side? For a second I hesitated. You bet it was! Adventure awaited. Gingerly, I reached down and swung the canoe up through the bushes along the trail, and let the vessel settle gently on my shoulders. If I had been a less experienced portager, even lifting the canoe through

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the thick undergrowth would have been dangerous. But a little experience simplified the task. Let’s look at various methods to safely and easily get that canoe up onto your shoulders. When it’s firmly in place you’ll be able to negotiate almost any portage, regardless of its condition. There are different ways to carry a canoe. The technique you decide to use will be determined by the length of the portage trail, the weight of the canoe, and the strength and number of people who are on hand to help.   One-person portage carry It’s sometimes easier for one person to carry a canoe over a very flat, short distance portage (i.e. 10-20 metres) using a sideways shuffling motion. With this type of carry, the canoe does not actually go over your head. Instead, the hull of the canoe is supported on your hip while you hold the gunwale with both hands. It’s slightly awkward and requires some strength, but it’s often useful.

Here’s how to do it. With the canoe sitting on the ground, position yourself beside the centre thwart. Place one hand on either side of the thwart on the gunwale, and raise the canoe until it sits on your hip. Then, start shuffling sideways.   The traditional portage carry By carrying the canoe solo on your shoulders, you can travel far along a portage trail and you won’t tire as fast. The hard part is getting it up onto your shoulders, but once you’ve got the technique, it’s easy! 1. With the canoe resting flat on the ground, stand beside the yoke of your

boat so that the yoke is on your left. 2. With one hand on the thwart, take hold of the gunwale closest to you, and lift the canoe onto your thighs. Remember to bend your knees. 3. Grab the gunwale closest to you with your left hand and reach as far across the thwart as you can with your right hand. 4. Using your knees to help you, roll the canoe over your head onto your shoulders, ducking your head out of the way. OTTAWAOUTDOORS SPRING/SUMMER 2005

5. Balance the canoe by reaching out both hands along the gunwales. Now, you’re ready to head down the trail.  A variation of this traditional carry involves turning the canoe over so the open area faces the ground. Now, one person lifts the bow above his head, allowing the second person to scramble underneath, and put the thwart on his shoulders. Straightening his knees, he takes the full weight, then lifts the stern, getting balance help from the person holding the bow, who then lets go.

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Two-person carry There are a few different ways to carry a canoe involving two people. The first is generally for short portages, where each person simply picks up one end of the canoe by the handles and walks. Paddles and lifejackets can stay in the canoe for this carry, but never put anything else in it. Another way for two people to carry a canoe for longer trips is to sit the canoe flat on the ground, keel down. The bow person picks up the very front of the canoe, holding onto the keel and one gunwale. The stern person then lifts the far end of the canoe, once more holding the keel with one hand and the gunwale with the other.

Tandem shoulder carry This carry works well if one person is stronger than the second. The stronger one should position himself at the stern of the boat where most of the weight lies. Both people need to be on the same side of the canoe for this type of carry. Facing the bow of the boat, one person should be at the stern, and one at the bow. Both people must grab hold of the gunwale using the same hand (either right or left). Now, lifting the canoe, they swing it upside down onto their shoulders.

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Last thoughts Before you begin to unload your canoe at a portage trail, take a look at how you packed your canoe when you first set off. By making a mental note how you did it before, you will be able to pack it again much quicker on the other side of the portage. Wear good shoes or hiking boots when portaging. Ankle support is important, especially if you are going over uneven or rocky ground. When carrying something heavy, like a pack or a canoe, always make sure

that you are comfortable with where the pack is sitting before you start out. If it’s not sitting right, it may cause problems for your back. As in backpacking, place softer clothing and items against your back and arms. This will act as padding and protection from the harder and larger objects. Put on a lifejacket before portaging. This will provide cushioning for your shoulders when carrying a canoe or kayak.

No one likes to portage a heavy canoe. Even Canadian canoe icon Bill Mason agreed with this truth. But a little practice and experience can simplify the task, making it almost enjoyable, even along a muddy trail.

– Chantal Macartney is an avid camper, kayaker and canoeist.

Portage photos supplied by Kevin Callan. Look for his new book in local book stores.

PORTAGING DO’S AND DON’TS • Avoid loading your canoe on shore! You can really damage it by dragging it into the water. • Consider carrying lighter gear through to the end of the portage before taking the canoe. This way, you’ll be able to take note of any difficult or dangerous spots. • Before you set the canoe down, look for sharp rocks and other things that may scratch or dent your boat. • When you are walking over slippery rocks, move slowly, carefully picking your way through obstacles. Sudden movements can lead to falls and injuries. • If you’re portaging in really buggy weather, before you put the canoe on your shoulders remember to spray yourself with bug spray. It’s no fun finding your arms and neck covered in hungry mosquitoes half way down the trail, with a 60 lb canoe on your back. • Take a drink of water before you begin your portage, and drink more if you take a break to stay hydrated. • Don’t try to be a superhero and complete the entire portage in one trip. That can be dangerous. Some people carry a heavy pack on their back while simultaneously portaging a 60 lb canoe. If they slip, they’re almost bound to get injured. No fun. • Rest several times over a long portage. Look for a low-lying limb in a tree or a “V” formed by branches, where you can prop up your canoe. • Keep the front of the canoe up above trail level so you can watch out for any dangerous obstacles or even wildlife on or near the trail.

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OTTAWAOUTDOORS SPRING/SUMMER 2005

Old rhymes – fact or fancy?

CAMPING

By Chantal Macartney

Red sky at night, sailors’ delight; Red sky in morning, sailors take warning. WE’VE ALL heard rhymes that predict the weather, but should we believe them? Many traditional weather forecasting proverbs come from sailors and pioneers whose lives depended on battening down the hatches. It turns out there’s some good folk-wisdom in the old rhymes. Modern weather forecasting equipment and satellites show that lots of these proverbs were generally trustworthy and often accurate. Weather predicting is a tough business because weather changes are often fast, furious and frequent. Predicting basic weather developments is often as simple as reading cloud patterns. Various cloud formations telegraph impending weather: Are clouds becoming more or less abundant? Are they descending or rising? Is there a shifting pattern in the sky? Well-weathered rhymes Forecasting rain is the mainstay of most weather proverbs and rhymes. Even today, tourists and travellers can use these ancient verses to decide whether to get out the rain gear and put up the tarp. The rhyme at the beginning of this article has some credence in basic meteorology. Weather patterns tend to travel west to east, and the sun tracks the opposite direction. The setting western sun illuminates the pollution and dust particles to create the red sky associated with dry air. Since weather in the west is heading toward the viewer’s location, the red sunset glow suggests approaching dry conditions. If the evening sky has a yellow or grey hue, however, you might want to sleep in the tent instead of under the stars. Likewise, wet weather might be telegraphed by a reddish sky in the morning, as the sun illuminates highaltitude cirrus clouds that might drop later in the day. The moon with a circle brings water in her beak. If you see the moon or sun surrounded by a halo-like circle, rain could be on the way. Light bends when it hits the ice crystals in cirrus clouds, creating the halo effect. It is a sign that rain may prevail when the cirrus clouds sink in the sky. Mackerel skies and mares’ tails, Make tall ships carry low sails. Cirrus clouds were nicknamed “mares tails” for their wispy likeness. If the sky is streaked with cirrus clouds, rain may be approaching.

OTTAWAOUTDOORS SPRING/SUMMER 2005

A sky with patches of high-elevation cirrus clouds typically depicts high-quality weather for the day, but if the wispy ends of the clouds are turned down, break out the umbrella. Lightning from the west or northwest will reach you, Lightning from the south or southwest will pass you by. For the most part, storms and thunderclouds head from west to east. This proverb holds water because when lightning is seen in the south, the rain is probably passing you by. The rest of the storm could track south, too, leaving you high and dry. Rainbow in the morning sailors take warning. Rainbow towards night, Sailors’ delight. Much like the first weather proverb mentioned in this article, this rhyme is all about rain. Rainbows are usually seen away from the sun. In the morning, the eastern sun shines through the raindrops in the west and forms a rainbow. The water-laden clouds move east toward those hapless mariners. In the evening, the sun shines through moisture in the east and shows as a rainbow. Eastern rain has already safely passed over. Sound traveling far and wide, A stormy day does betide. Has your canoe partner’s voice ever sounded a wee bit more insistent as the clouds roll in? It could just be louder. If your voice or the pots and pans clinking together sound louder then usual, this might foreshadow a storm. High humidity from lower clouds causes sound waves to bounce back to you, creating the illusion that everything is louder. You may think that your ears are more sensitive, but when the clouds lift, the sounds will return to normal. If smoke goes high, No rain comes by; If smoke hangs low, Watch out for a blow. The smoke raising from a campfire can help you detect whether or not rain is on its way. If the smoke hangs in the air in a cloud, the air is in a low-pressure stage and likely, rain will occur. If smoke is rising in a thin, vertical twisting pattern, this indicates a highpressure system and clear weather around the corner. When the dew is on the grass, Rain will never come to pass. When the grass is dry at night, Rain will come before the light.

is clear and tranquil, there cannot be any conflicting humidity or low-pressure points. Wind evaporates the dew and could be a precursor to rain. Reading the weather Many outdoors enthusiasts have memorized the weather proverbs to help them predict what lies ahead. The weather is never so important as when we are at the mercy of the elements. The weather proverbs will work for you, but it doesn’t hurt to have a good radio, too! – Chantal Macartney is an avid camper and canoeist who is ever-vigilant to approaching storms.

Airline vapour trails tell weather secrets Next time you’re sitting around a crackling campfire with friends, perhaps sipping on sweet tea and talking about how good life is, look up high above your campsite. Can you spot any airline vapour trails? They might help forecast tomorrow’s weather. If the sky is streaked with vapour trails, look out! The moisture left behind the jet engines isn’t evaporating because the atmosphere is damp. It could mean moist weather is heading your way. However, if high-altitude jet contrails disappear almost immediately behind an airliner, it means the upper atmosphere is bone dry – a good omen for dry days ahead. Jet contrails also make pretty good compasses. In Canada, most high altitude aircraft are flying east or west. How can we tell which end of a contrail is west? Watch the sun’s track for 10 minutes to find out which direction it’s moving. Once west has been established, it should be easy to locate south and north. Next time you’re lost without a compass, your solution might be in the vapour!

Because dew only occurs when the air

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Photo by Michael Lomas

Kayaker’s coffee can stove is fast, easy and super-cheap By Michael Lomas

THIS 0.4 KG (1 LB.) STOVE uses readily available twigs and bark as fuel. It eliminates the need to carry hazardous petroleum-based fuel and worry about failure-prone commercial stoves. The cost? How does $0.00 sound? Create this stove in less than half an hour using two coffee cans, a coat hanger, tin cutters, pliers, a large nail, measuring tape and a hammer.

4 1

3 7. Place a small cooking pot on

1. Get two coffee cans. Use 1.36 kg (3 lbs.) size or similar sizes. Keep plastic lids to serve as top/bottom covers during travel. Open the cans, and put the coffee elsewhere. 2. Punch a ribbon of nail holes just above and around the base of the tin. (See diagrams). 3. Punch four holes, north, south, east and west around the tin about 6 cm (2.5”) up from base. Then cut two lengths of wire from a coat hangar (cut them long to reach across

6 the diameter of the can to the outside) and bend the wire ends on the outside to hold them in position. 4. Trim about 1/8 to 1/4 inch around the outer edge of the top lid, and cut four triangular wedges on the lid edge. (See diagram) 5. Drop the cut lid into the tin so it serves as a fire platform, with air space below. 6. From your second coffee can, make an internal fire chamber tunnel, which is about 7.6 cm (3”) tall. Make one vertical cut lengthwise in the

7 coffee can from top to bottom so you can squeeze it into a smaller diameter than the original can, allowing the metal to overlap. You may have to experiment with the height of this fire chamber band to suit the height of your cooking pots. It should not be higher than the outer edge of the stove, but at least several centimeters lower. The fire chamber slides inside the stove like a tunnel, and rests on the fire platform. (See diagram)

– Michael Lomas is an avid camper and outdoorsman. He uses this stove when going on extended kayaking trips when space is at a premium.

TAKE YOUR NEXT PROFESSIONAL DEVELOPMENT SESSION experience required OUTDOORS IN A SEA KAYAK, CANOE OR SAILBOAT (No previous – training will be provided)

For further info and registr. contact:

Ruth Sirman CanMediate Consulting

Tel: 613-256-3852 / Fax: 613-256-1472

Email: rsirman@canmediate.com

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COURSE: An Alligator by the Tail – Surviving Conflict Management As a JOB A 1-day workshop for managers, mediators, union reps, HR professionals and others on the challenges of working in the field of conflict management and strategies. Date: June 13/05 Location: Ottawa area

COURSE: I’m OK – It’s The Others Who Need Help! A 1-day workshop in Sea Kayaks on the dynamics of workplace relationships and what makes them tick… or not! Date: June 18/05 Location: Ottawa area

OTTAWAOUTDOORS SPRING/SUMMER 2005

All photos by Lance Lee Photography

the fire chamber, ensuring there is an adequate ventilation gap around the pot for excess smoke and flames to escape. 8. Make a cloth storage bag for this oven to prevent soot or ash rubbing off on other gear. To minimize soot build-up on your cookware, apply a thin coat of liquid dishwasher detergent to the outside of utensils prior to use. Also, store the stove and cookware in well-sealed bags during travel. You can also use the stove to store dry twigs, along with tablets of commercially available firestarters.

SPORTS PSYCHOLOGY: IGNITE YOUR INNER CHAMPION – by Shaunna Taylor

Welcome inside Jennifer Gratto’s head EVER SINCE SHE WAS 10 years old, Jennifer Gratto has loved paddling. She is one of a select group of whitewater enthusiasts: a competitive whitewater kayaker. Jennifer has harnessed her passion and knowledge to take her to new heights over the course of the last 19 years. From humble beginnings in a borrowed plastic boat in Chalk River and Deep River, she has been a member of the elite Canadian National Kayak team for eight years, with strong international finishes on the World Cup circuit. Jennifer attended her first Junior World Championship event at 14 and her first World Cup at 16. After a hiatus to pursue studies in outdoor education, she made a triumphant return to competition in 1998 and has been training, competing and coaching ever since. What keeps that drive alive?

The complete package Kayaking is a highly technical sport. It requires countless hours of practice, conditioning and travel. Kayakers face internal, mental challenges that only the athlete can conquer, as well as external, environmental challenges that are out of the athlete’s control. I wanted to know what makes this champion kayaker seek to take her paddling to the next level. What mental skills make her tick? What drives her to coach and share her passion with young paddlers? “I always knew I loved kayaking,” explains Jennifer. “Right from the beginning when I tried it at 10 years old, I’ve loved the way every run is different. I must have run the Petawawa River 50 times a year and every time, I see and feel something new. It’s dynamic and exciting.” “I think you need to really love the elements of your sport,” she adds. “I love that kayaking takes place outside, where I feel at home. It’s playful and fun. It makes the

OTTAWAOUTDOORS SPRING/SUMMER 2005

training worth it. And the challenge is what keeps me always striving to be a better paddler, and passing on that knowledge and experience to the athletes I coach.” Jennifer says maintaining balance during the pursuit of excellence is essential: “Some may say that being an elite athlete requires a blinding commitment to the sport eliminating all else. I believe you can only get so far with that kind of intensity and that the best athletes have learned to make their larger commitment to sport without losing sight of other important priorities in life… That’s not to say that in the ideal athlete’s world, there are no sacrifices – there are. But there is a difference between missing a few parties in high school versus letting go of friends and family commitments.” Another sign of a champion is the willingness and drive to share enthusiasm and knowledge. In 1999, Jennifer focused this drive – and the need to make a living – to create her own kayaking and adventure company, Down To Earth. “In the beginning, I started Down to Earth with the goals of offering kayaking and cross-country ski instruction and excursions,” she says. “Today, we offer kayaking instruction for adults at all levels (from novice to intermediate), but mainly we take pride in our youth development program.” Grassroots and youth programs are the bedrock of every sport in Canada, and Jen is proud to be one of only a few kayaking schools that takes kids from basic introduction all the way to competition. Today, the superpowers in whitewater kayaking

are Germany, Britain, France, Australian, Slovakia and the Czech Republic. “When I started out kayaking years ago, there were very few coaches. You had to go out and find one and hire them and set up a training schedule on your own. Even at the national level now, things have had to come a long way. My goal is to provide that support, technical and practical foundation for my students. They are the future of kayaking in Canada.” I wanted to know what gives Jennifer and the other members of Canada’s whitewater kayaking team the “mental edge” to compete at an international level. Jennifer’s insights could apply to anyone who wants to excel at work or play: Be prepared. “The first thing I would advise is to be mentally and physically prepared. So much can be out of your control on competition day that the more you can get a handle on what you can control by being organized and positive, the better.” It’s essential to have a list of objectives you need to meet in order to achieve your final goal. Be flexible. “You have to know that things aren’t always going to go according to plan. Be flexible. Have a plan B.” For example, learn to cope with meal shakeups where food isn’t available and the milk is sour, or warm-up time is cut short. Love what you do. “I took a break at a certain point in my career because I needed to get some other elements of my life in place. By the time I came back to paddling, the passion was there. I was ready (mentally, physically and financially) with a plan to put things back into motion.” And she hasn’t looked back. Stay focused. “The focus should be on what you need to do to achieve your goal. Focus on your own preparations and execution – no one else’s.” There can only be one person mentally in charge: you. Be confident. “Believe in yourself. Know that you have the ability to achieve your goal. Don’t worry about anyone else in any way.” Set your own goals. “Be realistic. Know that you are capable and have done the preparation necessary to achieve that goal.”

E E

– Shaunna Taylor is an avid runner and multisport athlete. She is the sport psychology consultant at the Ottawa High Performance Centre.

MOUNTAIN BIKING

Ottawa is North American “Urban Hot Spot” Mountain bikers unite to smooth the trail ahead By Vicki Thomas WHAT COMES to mind when you think of mountain bikers? How about outdoor enthusiasts working as a community to develop sustainable trails for all levels and types of cyclists? Probably not. That could soon change, however, if the International Mountain Bicycling Association (IMBA) and a handful of dedicated mountain bikers have their way With the popularity of mountain biking in the National Capital Region, a serious image makeover is long overdue. The rubber really hit the dirt when the IMBA decided to lend its credibility and political voice to the cause. All too often, mountain bikers clash with hikers, dog walkers, land owners and site managers. There is too much controversy over who is doing the most environmental damage, who should be using the trails, and who should have the right to use them. The IMBA is helping to smooth the way in the National Capital Region, where the mountain bikers’ favorite playground is Gatineau Park. This past summer, the IMBA made its second visit to Ottawa in as many years. With the mandate to create, enhance and preserve trails for mountain bikers worldwide, the IMBA’s presence is strongly needed here. Established in California in 1988, the IMBA has been working to bring out the best in mountain biking by promoting www.OttawaOutdoors.ca

low-impact riding, volunteer trailwork participation, co-operation among diverse trail user-groups, and innovative trail management solutions. Several years ago, Dominique Larocque, owner and director of LaRocca XC Mountain Bike School in Ottawa, asked IMBA representatives to come to Ottawa. They did in 2003 and again in September 2004. Larocque organized the first visit because she was concerned with the trail situation at Camp Fortune. The second visit came with some additional fanfare and exposure. After a successful session with IMBA representatives Mark Schmidt and Lora Woolner in 2003, Larocque decided to put Ottawa on the IMBA map. In 2004, Ottawa was designated as an “Urban Hot Spot,” one of just two in North America — the other is Indianapolis. As an Urban Hot Spot, Ottawa benefited from IMBA trailbuilding sessions. Schmidt and Woolner are treating Ottawa as a priority because it’s Canada’s capital and huge numbers of mountain bikers are faced with dwindling access to urban trails. “In Ottawa, we really need to reach out to the community and let people know this is not a hopeless situation,” says Schmidt. “There are one million people in the area and not a lot of places to ride. The wide multi-user trails do not meet the needs of the users. We can promote the idea that single track trails can

be built in a sustainable way.” Larocque says it’s essential for the growth of mountain biking in the area and for improving the image of mountain bikers: “We have a bad image here in Ottawa. Trails are being closed. At Camp Fortune, trails were being developed that were not manageable.” The IMBA has a mandate to debunk the myth that mountain biking is harmful to the environment. Studies collected by IMBA and environmental scientists show that mountain biking is actually less harmful to the environment than hiking or horseback riding. A 1994 study conducted by John Wilson and Joseph Seney of Montana State University demonstrated that there was no significant difference in impact between hiking and bicycling. Studies such as these support mountain bikers who feel they are locked in a constant battle with the National Capital Commission (NCC) over Gatineau Park trail use. Mountain bikers have seen trail access become more and more limited in recent years, especially at Camp Fortune. Comments from cyclists on Ottawa’s most popular mountain biking web site — www.mtbkanata.com — show that conflict between mountain bikers and the NCC has been on-going. Surfing the web site also reveals that many mountain bikers believe that the NCC is not particularly interested in trail development and sustainability. Michel Dallaire, Manager of Recreational Services Gatineau Park for the NCC, says that’s simply not true: “We’ve been promoting IMBA’s rules of the trail. This is the basis for mountain biking in the Gatineau Park.” He welcomes the presence of IMBA in the park and specifically at Camp Fortune. Dallaire sees the influence of IMBA representatives such as Schmidt and Woolner as a windfall for mountain biking. OTTAWAOUTDOORS SPRING/SUMMER 2005

“IMBA is a great thing. I like their code of ethics,” he explains. “We were surprised that IMBA was not here before. It is great for the community.” These are the kind of words that Schmidt and Woolner like to hear coming from the NCC. While in Ottawa last September, the IMBA reps had an opportunity to meet with NCC reps to discuss trail advocacy and sustainability. “Our members tell us that they would like to work more closely with the NCC,” says Woolner, “We, as IMBA representatives, can help with this. Also, the NCC really wants an organized group to work with. We can help to bring the small advocacy groups forward and get the leaders in the mountain biking community involved.” Dallaire believes this kind of involvement and community representation is exactly what is needed in Ottawa. He says that the NCC likes to work with organized groups and clubs, but a big problem exists. “There are a lot of bikers,” says Dallaire, “but they don’t have a club that exists legally. As a result, mountain bikers miss out on opportunities to talk to land managers, sponsors, and race promoters. They just have no voice.” “A club needs to legally exist,” he explains. “Without a club, I have lots of questions. Who do I deal with? Who talks on behalf of the mountain bike community on big issues? Take the Gatineau Park Master Plan for example. Who should I talk to from the mountain bike community about this? Who speaks for them on an advocacy front?” Enter the newly created club called Repair, Protect and Maintain (RPM) – a group of volunteers that participated in IMBA’s trailbuilding school last September. RPM is comprised of about 15 trail users who are dedicated to spending time improving the existing trail infrastructure at Camp Fortune. This is exactly what coordinator Dominique Larcoque was hoping to see come from the IMBA visit. “People are willing to give back if they are led,” she says. “We’re showing the NCC that we are willing to maintain the trails.” Larocque and Dallaire are not alone in the quest for organization and involvement. Julian Hine was behind trail 10

OTTAWAOUTDOORS SPRING/SUMMER 2005

development at Camp Fortune in 2004 and led the trail initiative with Schmidt and Woolner in September. At 34, he has been mountain biking in Ottawa since 1992. “People should get involved and find out how they can help,” says Hine. “We do have trail days in spring and fall. Also, mountain bikers need to take time to review the IMBA rules of the trail, and ride respectfully. This is the main reason for trail closures — mountain bikers being careless in many aspects.” Meanwhile, the NCC’s Dallaire reiterates: “Once organization occurs, we are ready to talk tomorrow.” Only time will tell if area mountain bikers can take the initiative to use the resources available to them for improving their image and relationship with the community. If they take steps to improve mountain biking in the National Capital Region, they’re sure to experience happier trails ahead. – Vicki Thomas is an Ottawa freelance writer who spends a lot of time mountain biking and crosscountry skiing.

IMBA RULES OF THE TRAIL These rules are recognized around the world as the standard code of conduct for mountain bikers: 1. Ride on open trails only. Respect trail and road closures; avoid trespassing on private land; obtain permits or authorization as may be required. 2. Leave no trace. Be sensitive to the dirt beneath you. 3. Control your bicycle. Inattention for even a second can cause problems. 4. Always yield trail. Let your fellow users know you are coming. 5. Never scare animals. All animals are startled by a human’s unannounced approach, a sudden movement, or a loud noise. 6. Plan ahead. Know your equipment, your ability, and the area in which you are riding – and prepare accordingly.

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GEAR TALK – by Kathleen Wilker

Q: How do I seam seal my tent? A: The seams on most tents are factory taped or sealed. Even so, before using a tent it’s still a good idea to apply additional sealant to the corners, floor perimeter seam (where the sidewall meets the floor), and seams on the fly. Over time, factory tape and sealant deteriorates, and tents will need seam sealing for moisture protection. According to Trent Gowan, operations manager at Bushtukah (www.bushtukah.com), before repairing the seams, you should look for ripped or crumbling sections and cut away the damaged tape. To apply sealant, pitch the tent in a clean, dry, well-ventilated area. Make sure the seams are taut to allow for even sealing. Apply sealant to the inner side of the fabric as the water resistant outer fabric repels sealant. Several thin coats of sealant work best.

Q: How do I teach my child to ride a bike? A: Cycling is all about balance, confidence, awareness and street smarts. Training wheels provide children with confidence, but don’t actually teach them to balance or turn corners on two wheels. If you are weaning your child off training wheels by gradually raising them, your child is still not learning to turn corners correctly. Peter McNichol, CanBike Instructor from Ottawa’s Citizens For Safe Cycling (www.cfsc.ottawa.on.ca), stands firm on the training wheel debate – don’t use them. Instead, McNichol recommends teaching balance and turning by removing the pedals. Once the young rider has mastered those skills, McNichol reattaches the pedals and works on stopping. Before children are nine years old it is unlikely they will have the spatial awareness to accurately gauge the speed at which cars are approaching them. CFSC’s Kids CAN-BIKE courses for 9-13-year-olds teach children how to signal, steer, turn right and left, change gears and brake. The 10-hour course even teaches children basic bicycle maintenance. “We teach cyclists to be predictable and to use vehicle-style behaviour,” says McNichol. “Riding on the sidewalk is dangerous because cars pulling out of driveways and crossing intersections are expecting pedestrian traffic to move much slower than cyclists.”

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Q: What is the safest way to tie a canoe to the roof of your car? A: Gordon Baker, assistant general manager of Algonquin Outfitters (www.algonquinoutfitters.com), ties down hundreds of canoes every season. His tie-down systems always include four sets of straps or rope. Like many paddlers, I was using one ‘belly belt’ around the middle of my canoe. After speaking with Baker, I will now use two belly belts — at the front and back of a roof rack or by each set of foam blocks — particularly on trips longer than half an hour or involving highway travel. Tying your canoe’s bow and stern to your car’s front and rear bumpers (or to something else firmly attached at the front and rear of your car) prevents your canoe from twisting. Straps are not cheap, but they are convenient and strong. In fact, it is so easy to tighten straps that you have to be careful not to over-tighten them and damage the roof of your car or your canoe. One drawback of straps is their tendency to vibrate, which is especially annoying at the front of your car. Baker solves this problem by putting several twists in the strap between the point where the strap touches the front bumper and where it is secured to the car. If you prefer using ropes and you are adept at tie-down knots like the trucker’s hitch, Baker recommends using good quality rope without much stretch such as ¼ inch diameter braided nylon or climbing rope. Your rope should be strong and easy to tie. Before securing any straps or ropes, Baker centres the canoe on the roof of the car so that it is balanced; your tiedown system should hold the canoe in place, not balance it. When everything is tied down and you want to make sure your canoe is fastened securely, grab your canoe and heave. If the car moves, great; if the canoe moves, something is wrong. If your trip lasts longer than half an hour or if it starts to rain (causing your rope to stretch), stop and recheck your system. — Kathleen Wilker loves cycling, skiing, running, swimming, canoeing, hiking, camping, traveling, visiting with family and friends, drinking coffee and writing.

OTTAWAOUTDOORS SPRING/SUMMER 2005

HIKING

Choosing the right hiking boot means happier trails – without pain By Tim Allard

UYING NICE LOOKING hiking boots seems easy, but finding boots that fit your feet and style takes time. Finding properly fitting footwear is easier with some basic boot knowledge. Before discussing the three main types of hiking boots and how to select a proper pair, let’s examine how boots are made and some common boot terminology. THE “UPPER” AND BOOT MATERIALS The “upper” surrounds and protects the foot from the “sole up.” Uppers are built around a “last,” which is the manufacturer’s mold used to shape the boot’s materials. They’re made of leather, fabric or a combination of the two. The three most common types of leather are full-grain, reverse full grain and nubuck. Full-grain, or top-grain, taken from the cowhide’s exterior, offers excellent durability. Reverse full-grain, is fullgrain turned inside out with a rough exterior. Nubuck leather is brushed to remove hide irregularities. Most leathers offer good water repellency when properly treated. The fabrics used in uppers vary for each brand and should be checked for their ability to breathe and repel water. Other components of the upper include the toe box and heel cup. The heel padded collar cushions the ankle and the Achilles tendon. The boot’s tongue should fold neatly under the laces when tied. A fully gusseted tongue joins the tongue to the leather body via flexible leather to keep water and dirt out of the boot.

OTTAWAOUTDOORS SPRING/SUMMER 2005

Some boots have liners built into the upper to increase water repellency. High-grade leather boots do not need them, but liners can be beneficial with fabric. One drawback of a liner: it can limit moisture from leaving the boot. THE SOLES A hiking boot’s sole has three components. The insole directly contacts and cushions the foot inside the boot, and is often removable. The midsole stabilizes the boot and supports the foot with plastic or steel shanks for stiffness. The outsole touches the ground and has various treads (also called lugs), usually made from rubber. A deep-lugged sole has deep treads and grooves for traction in unstable, rugged terrain. Shallowlugged soles are not as deep for less aggressive trails. Soles are attached to the upper with either stitching or glue. Stitching provides stiffness to the boot and is found in most heavyweight and some midweight designs. Stitching also allows worn soles to be replaced easily. Gluing, or cementing, soles to the upper is not as durable as stitching, but it’s lighter and more flexible. The rand is a piece of rubber covering the join between the upper and sole. It protects the join and must offer a tight seal for proper water resistance.

THREE BOOT WEIGHTS The first step in choosing boots is predicting your activities, terrain, and weight carried. Examining these three components will help narrow your search to one of three hiking boot types, classified by weight. Lightweight hikers: These are designed for low impact hiking on terrain with gentle sloping hills and predefined trails. The lightest of the three types, these boots usually come in a combination of leather and synthetic materials. They’re light, but waterproofing can be difficult. Light hikers also do not require a long break-in period because of their flexible soles and boot materials. Light hikers often do not offer enough ankle support for carrying backpacks or hiking rugged trails. The boot’s sole also tends to have conservative treads. Midweight hikers: These boots are designed for uneven terrain and moderate inclines. With an average break-in period, midweights are often leather construction, and offer good abrasion resistance and waterproofing. They provide comfort and cushioning for longer hikes, and ample ankle support for carrying a day-pack. Midweights contain stiffer midsoles and a more aggressive tread than light hikers. These boots are quite versatile, allowing you to hike a variety of trail types. Heavyweight hikers: Heavyweight boots are made for hiking significant inclines and uneven terrain on and off trails. They provide maximum ankle support for carrying heavy packs on multi-day hikes. They have stiff midsoles and very deep treads. Usually all leather makes them very water resistant, and a good choice for cold and wet conditions. Heavyweights often have the longest life span of any boot type. Disadvantages include a significant break-in period, weight, and limited breathing ability. www.OttawaOutdoors.ca

Photos by Tim Allard

FITTING TIPS Finding a properly fitting pair of boots is well worth the time, effort and money. To help you find the right boot, here are some fitting suggestions. Try on footwear later in the day. Your feet expand slightly from walking or standing, and you will have a better sense of the boot’s fit in the afternoon or evening. If you wear orthopedic devices, use them instead of the insole when testing boots. Test boots with the socks you will wear when hiking. Sock weight often corresponds to boot weight. Proper hiking socks are crucial to comfortable hiking and preventing blisters, so invest in socks to match your activities and intensity. Test various brands of boots. Each company builds boots on a different last, and they all have varying values for boot flexibility, width, arch support and padding. To determine proper fit, begin by inserting your foot into an unlaced boot. Stand and push your toes to the front of the toe box. Next, get a friend to slide a finger behind your ankle while keeping your toes as forward as possible. Your friend should be able to fit one finger comfortably between your heel and the heel cup. If you plan on carrying heavy packs, two snug fingers would be a minimum. Do this test for both feet as they can vary in size. To check the width, bang your heel into the back of the boot and lace it up. The edge of the tongue and eyelets should run parallel, or move slightly outward, from toe to the boot top. If the edges get closer, the boot is likely too wide for your foot. Excess material hanging over the sides of the sole is another sign that a boot is too wide. Another method for determining fit for length and width is to remove and stand on the insole. Observe how much room is between the sock and the edge of the insole. Too much or too little is a sign of a bad fit. Once you have a few pairs of boots selected, it’s time to start walking. Walk with full strides and feel how the boot www.OttawaOutdoors.ca

moves. Is your arch supported? How does the leather bend above the toe box? Are any areas constricted or too loose? If you notice discomfort, move to another pair. Minor annoyances will lead to major discomfort after miles of hiking. When walking, pay attention to your heel. There should be minimal lift in your heel, and if it is moving a lot, try a smaller size or different style. Adjusting the lacing tension when walking can sometimes make a difference but major tension alterations indicates the boots do not properly fit. Next, walk up and down an incline, or slant board. If your toes strike the front of the boot, you need a larger size; it will be compounded if carrying a pack. Try stairs and any other surface that may mimic the trails you intend to hike. If possible, walk for a half hour with the boots on, paying close attention to how they feel. Once you’ve found a pair with which you are comfortable, take them home and wear them around the house several times to verify the fit before breaking them in on the trails. BREAKING IN BOOTS Breaking in boots is important before attempting long or difficult hikes. You can break in light hiking boots quickly, just like running shoes. Mid and heavyweight hikers require more time. To break in boots, start with short walks and hikes, slowly progressing to longer hikes and rougher terrain. The stiffer the boot, the more break-in time required. You can also use leather conditioner to soften pressure points in the upper. If you plan on carrying a pack, break in your boots on several short hikes first and wear your pack. A properly fitting pair of hiking boots quickly become a treasured item for novice and experienced hikers alike. Spend the time and money to purchase a pair that suits your hiking needs and is designed to best support your foot.

—Tim Allard is a freelance writer and photographer who lives in Ottawa.

Boot terminology

The upper surrounds and protects the foot from the sole up. Uppers are built around a “last.” Components of the upper include: • The toe box that surrounds and protects your toes. The heavier the boot weight, the more protection. • The heel cup, or heel counter, that holds and supports the heel, assisting in minimizing lift when walking and offers ankle stability. • The heel padded collar that cushions the ankle and the Achilles tendon, and limits rocks and mud from entering the boot during activity. • The tongue folds under the laces when tied. A fully gusseted tongue joins the tongue to the leather body via flexible leather, keeping water and dirt out of the boot.

Soles are attached to the upper with either stitching or glue. A hiking boot’s sole has three components

• The insole directly contacts and cushions the foot inside the boot, and is often removable. • The midsole stabilizes the boot and supports the foot with shanks, providing stiffness. Shanks can be plastic or steel. • The outsole touches the ground. They come in varying treads types, also called lugs, and are often rubber. A deep-lugged sole has deep treads and grooves for traction in unstable, rugged terrain. Shallow lugged soles treads are not as deep and for less aggressive trails. • The rand is the piece of rubber covering the join between the upper and sole. It protects the join and must be a tight seal for proper water resistance.

OTTAWAOUTDOORS SPRING/SUMMER 2005

ADVENTURE RACING NEWS

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HEALTH & FITNESS – by Dr. Geoff Outerbridge and Nicola Cameron

I’ve Been Searching My Soleus Tonight Managing old aches and pains with ease ERIC HAD BEEN paddling all his life, but over the past few months his shoulder had started aching occasionally. While running the Ottawa River, he was trashed by a wave — nothing unusual, but he felt a pull in his shoulder when he rolled. He let the shoulder recover for a few weeks before returning to the river. The pain came back. At 45, Eric thought that old age had caught up with him and it was time to stop paddling. He told friends that although it wasn’t a big deal, he could no longer paddle comfortably. So Eric hung up his paddle. Have you heard this kind of conversation before? Health professionals hear countless variations of the story that involves an athlete avoiding their favourite activity because of inexplicable pain. Without ever being diagnosed, they gave up their sport for years until someone suggested that something could be done. Many are amazed and energized to find out that the problem isn’t about age. After all, look at the number of active, pain-free individuals enjoying their sports as 70- and 80-year-olds. Often, it’s the result of a particular kind of stress on the body. Sometimes taking a passive approach to pain makes it feel like “just part of life.” Pain is the result of something you have been doing to your body. It’s never a factor of age or “inevitability.” Always there’s something you can do to treat it. The injuries that spark feelings of fatalism (especially in older athletes) are those injuries like Eric’s that seem www.OttawaOutdoors.ca

unconnected to a particular event. Most people are familiar with one particular kind of pain — an acute injury due to a sudden overload on a tissue. These injuries include sprains, strains, sudden blows or hits, and are evident because of the redness, swelling, pain and heat radiating from the damaged tissue. Anyone with basic first aid is familiar with the RICE approach for treating injuries: Rest, Ice, Compression and Elevation. But, what about pain that doesn’t leave any apparent physical evidence? Here’s the full story… While acute injury is the most obvious cause of pain, it is only one of three mechanisms that can generate musculoskeletal discomfort. The other two mechanisms are described professionally as “repetitive strain” or “prolonged static contractions.” Informally, they are known as “impediments to fun.” Repetitive strain injuries are caused by repeated microtrauma to a tissue. Initially these don’t cause redness, swelling, heat or pain. These injuries are most common with sports, work or hobbies where some part of the body is put through a repetitive motion. Examples of hobbies that might generate repetitive strain are running, cycling, swimming or keyboarding. Even though pain is not felt when the microtrauma initially occurs, scar tissue builds up slowly and becomes tight and restricted, and pain slowly enters the picture. Static contractions are the stationary version of the same injury. Instead of doing a traumatic motion over and over, they involve holding an injury-causing posture for a prolonged period of time. Static contractions will partially restrict blood flow to the muscles involved in holding the posture. When this occurs,

your body will send cells to the area that begin to deposit fibrous connective tissue. This problem will occur with poor postural habits, whether they are chronic postural habits, improper posture while playing sports, poor occupational postures, or even poor sleep postures. While the source of repetitive strain injuries or prolonged static contraction injuries is not as obvious as acute injuries, the results are the same for all three. Scar tissue builds up around and within the soft tissue. Eventually the tissue becomes tight, knotted and weakened, and nerves may become entrapped. In this scarred state, the tissues can cause pain, numbness, tingling, pain radiating to other parts of the body, and restricted motion. If left alone, the tissue becomes more prone to acute injury — like when you “inexplicably” roll your ankle while out for a jog — and compensations in other parts of the body may develop. Meanwhile, the problem will get worse, and harder to rehabilitate if left untreated. If this scenario of mysterious pain and reduced mobility sounds familiar, you might be on the brink of what’s known in therapy as a “eureka” moment. Athletic and psychological therapies are not as far apart as one might think, and finding the source of pain is the first step towards banishing it. Risk factors that contribute to musculoskeletal problems include: • Poor diet • Training errors • Technique • Environment • Old injuries • Muscle imbalances in strength or flexibility • Improper equipment • Poor ergonomics • Psychological stress The best guide for your journey towards happy and pain-free activity is always a health professional who is licensed to render a diagnosis for musculoskeletal conditions, such as a medical doctor or chiropractor. Sports medicine specialists and chiropractors who specialize in sports injuries are often the most experienced, and those with additional training in soft tissue management will be the most helpful. OTTAWAOUTDOORS SPRING/SUMMER 2005

Active Release Technique is a soft tissue therapy developed specifically to deal with these types of problems (www.activerelease.com). Make sure you choose a professional who is experienced in managing sports or occupational soft tissue injuries to get the benefit of specialized techniques. An army of massage therapists, physiotherapists, athletic therapists and chiropractors are waiting to help diagnose and treat the source of your pain. However, there’s no substitute for prevention. Activities that help you monitor tension and restrictions in your body are a huge factor in preventing musculoskeletal pains. You can monitor tension easily through activities that require strength, balance, and flexibility like yoga, pilates, or ball stability classes. Activities like stretching are the best way to prevent scar tissue from building up between tissue layers. These same activities are also a good way of preventing a certain rigidity in approach to athletics. While you might have never considered maintenance stretching to be as important as strength and power to athletic success, any health professional will tell you that scar tissue must always be dealt with before strengthening an area because it inhibits a muscle’s ability to fully contract. So, if you find yourself repeating the same activities and encountering the same pain, don’t simply stop the activity! There are always ways to break down barriers to activity with the help of health professionals who know how to find flexible solutions. And the more flexible you are, mentally and physically, the stronger you’ll be able to become.

–– Dr. Geoff Outerbridge is a chiropractor, ergonomics consultant and personal trainer who also treats occupational and sports-related musculoskeletal problems. You may contact him at 512-5355 or www.holisticclinic.ca. REGULAR PRICE: $169,

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THE BARK – by Ken Parker

New indoor sports facility puts Ottawa on the map SOME FOLKS ENJOY the winter weather and practice their favourite sports outdoors from December to April, but many avid athletes find winter merely depressing. What option is available for runners, soccer players, ultimate Frisbee players, and golfers? The Ottawa scene is changing as more indoor facilities become available. The most recent indoor facility to open is the Mews Chevrolet Superdome on Bearbrook Road near Blackburn Hamlet — an east-end Ottawa suburb. This dome includes three fields of 93 x 214 feet, and the longest driving range in Canada at 300 feet. The dome is a godsend for soccer enthusiasts. The facility utilizes Omnigrass turf, which is ideal for indoor sports such as soccer. The dome is even home to a 60-plus slow pitch softball league. The dome is a public-private partnership between the City of Ottawa and TMSI Sports Management. For more information, visit the Superdome web site at: www.superdome.ca. That’s excellent, but there’s even better good news. The permanent $4-million superdome multi-purpose sports venue at Louis Riel High School in Blackburn Hamlet is scheduled to open this spring. This dome will include the only 400-metre indoor track in North America, as well as a variable configuration of infield playing surfaces. Ottawa is the only large city to have gone without an indoor track for the past 20 years due to the prolonged indifference of city council, but now it will be the envy of track and field athletes across the country. The facility, called the Louis Riel Dome, is being built by the Conseil des écoles publiques de l’Est de l’Ontario (CEPEO) with no assistance from the city. It will be operated by the Ottawa Lions Track and Field Club, one of Canada’s largest and most successful athletics clubs. It will offer: • an extensive indoor track and field complex • four lanes of 400-metre and six lanes of 150-metre “mondo” running track

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• throwing and jumping events facilities • a full size sport field that can be subdivided into three smaller fields • an activity/meeting room • four change rooms • free parking with 270 spaces. The dome will be open to everyone, whether they belong to a track and field or running club, a competitive or recreational sports team, or simply enjoy staying in shape and training on their own. Membership fees for adults are $25 monthly or $5 daily with reduced rates for students, seniors and children. For the thousands of runners in the National Capital Region who run regularly throughout the winter for fitness or train for the area’s many running and triathlon races, the Louis Riel Dome will offer a respite from the cold and freezing rain. Competitive athletes who have been forced to drive to Canton, New York or the Canadian Forces Base at Petawawa to train will have an indoor facility for the first time in 20 years. This facility will keep our top track and field athletes here in Ottawa to pursue development in their sport. We hope local universities that have demonstrated they can compete nationally in other sports will organize track and field programs. This super facility is the best thing to happen to track and field in Ottawa in decades. That the sport had to wait 20 years for an indoor facility is a sad commentary on our elected officials. City council has been able to find the funds for half a dozen new ice surfaces to bring the total number of rinks to 46, and they continue to subsidize the Corel Centre and Ottawa Renegades, but have been unwilling to commit a fair share of the city’s recreation budget to the one sport which has had to do without for so long. Kudos to CEPEO and the Ottawa Lions for their vision and efforts to bring the city into the 21st century. More information on the Louis Riel Dome is available from the website at: www.louis-riel.cepeo.on.ca or via email at: dome@cepeo.on.ca. —Ken Parker is a long-time runner, coach and champion of amateur athlete issues.

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THE BACKYARD

Lemon pepper thyme rub for steaks 6 tablespoons lemon pepper 2 tablespoons ground thyme 2 tablespoons paprika 2 teaspoons granular garlic 1 teaspoon sugar 1⁄2 teaspoon salt 1⁄4 teaspoon ground coriander 1/8 teaspoon ground cumin 1/8 teaspoon cayenne pepper Mix all ingredients together with a large spoon, removing all lumps. Apply generously to steak. Marinate for 30 minutes or up to 2 hours before grilling. Stores for 3 to 6 months. Makes 5/8 cup. Store in covered glass container.

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AQUAPAC – WATERPROOF CAMERA CASES Compact/Large or Camcorder Camera Cases : Capture those unmissable moments while out on the water or on the beach! Aquapac waterproof cases are essential tools for protecting your camera from the elements. Take excellent photos through the ultra-clear optical quality LENZFLEX material. 100% waterproof to 15ft/ 5m- keeps out the dust and sand too. Floats safely if dropped in the water. The compact case will accommodate small digital cameras without a zoom lens. The large case has more room for a zoom lens. $43-$169 For more information, and where you can purchase an Aquapac 100% waterproof case please call (800) 331-5815 or (613) 2537000 or visit their Web site at www.aquapaccanada.ca.

SALOMON – RAID RACE 300 Achieving a record 24g/litre and featuring a highly comfortable thermo-molded back panel, the Raid Race 300 is large enough to suit long adventure races or just a hike in the park. $99 [Available at Trailhead, Expedition Shoppe and other local retailers in Salomon apparel: Tommy & Lefebvre’s, Trailhead].

RELAX-A-CHAIR Enjoy the summer by floating on air, relaxing in comfort and style in this hanging, swinging, hammock-style chair. The ideal item in all sorts of places....cottages, patio, deck, pergola, a tree or anywhere! It hangs from one point above, is light weight, totally portable, and quick and easy to set-up. It comes with armrests, footrest and drink-holder (a sun visor is optional). As well, it’s a washable nylon fabric that is guaranteed for life against rot, mold and mildew. $139 [View online at www.relaxachair.com and order at tel: 416-562 9096 or

email us at relaxachair@rogers.com]

RECEPTOR – ULTRA TERRAIN PACIFIC The Ultra Terrain Pacific offers a dual axis forefoot flex channel, supporting the foot in its natural movements. The ECCO Receptor wrap around shank provides excellent stability when hitting those trails. The Ultra Terrain combines a leather and perforated fabric upper, making it fast drying and breatheable – ideal when conquering that wet terrain!

[Available at select local retailers)

OTTAWAOUTDOORS SPRING/SUMMER 2005

SEIRRA DESIGNS – MICROLIGHT JACKET Ah yes, the famous Microlight jacket. Why is this jacket so popular? It’s quite simple, it’s windproof, water resistant, lightweight, affordable, hooded and it stows into a simple little stuff bag. Features:   • Stores into self-fabric stuff bag   • Fully lined hood   • Elastic cuffs   • Adjustable drawcord hem   • 2 zippered hand pockets

[Available at select local retailers)

COOLGEAR SALOMON – XA PRO 3D Adventure running shoe – The top performing adventure running shoe to meet the rigors of running in rugged terrain. $129 [Available at Trailhead, Expedition Shoppe and Sports 4, Relais Camp de Base and Pecco’s].

SEIRRA DESIGNS – HERCULES ASSAULT AST 2 Person / 4 Season The Holy Grail of tents just got lighter and faster. All the great technology and superior strength of our high altitude tested Hercules AST, now in lightweight single-wall DriZone construction. Includes a large silicone-coated vestibule and Air Flow Vent System.

RECEPTOR – HYPER TERRAIN SANDAL NEIGHBOURHOOD CELLULAR – ROGERS BLACKBERRY 7100 R The sleek and stylish handset design of the new BlackBerry 7100r provides a convenient combination of a wireless phone and full BlackBerry e-mail, organizer and Internet browser applications for business users who want a smaller phone format. Plus, it offers a speakerphone, and Bluetooth® technology. $399*

The ultimate in open-air escape vehicle, the Hyper Terrain Sandal has an anatomical foot bed, fully adjustable straps and contoured water channels to allow moisture to escape. They can go from laid-back to aggressive in the blink of an eye!

[Pick one up by contacting Neighbourhood Cellular at 92900 Woodroofe Ave., or at their new store (opening soon) at 130 Riocan Drive, Barrhaven). *depends on Rogers wireless plan

LEVEL SIX – PRO-GUIDE NEOPRENE LINED CARGO BOARDSHORT The neoprene lining keeps you warm in chilly waters and adds support and comfort. (Also it is much more fashionable than walking around in skin tight neoprene shorts). Used by the world’s best guides on rivers from The Kicking Horse to the Ottawa, it is a new must have for the gear bag. $109. [Get all the goods on the Ottawa company at www. levelsix.ca.]

www.OttawaOutdoors.ca

ARRIVA – SPORT-TEC HOLOFIBER SOCKS

Holofiber® is a textile that works with the human body system to increase its oxygen levels, which can build strength, increase energy and accelerate muscle recovery. ARRIVA® Sport-Tec socks combine the properties of Holofiber® with the addition of technical treatments and constructions to ensure maximum performance and circulatory benefit.

[To learn more about Holofiber® and additional features found in the Sport-Tec™ line, please visit www.ArrivaCanada.com for more information, or call 1.877.56.SOCKS. All products are Canadian made.]

KUNSTADT SPORTS – OTTAWA BIKE Designed right here in Ottawa by Kunstadt staff designers, and built by Raleigh. $299 [Available at Kunstadt stores all over the city.]

OTTAWAOUTDOORS SPRING/SUMMER 2005

TRIATHLON

triathlon 101: Train for your big race Swim, bike and run to better health

By Rick Hellard

HEN YOU MENTION the term triathlon, most people think: Ironman. “You know,” they say, “the one in Hawaii where that lady crawled across the finish line.” Yeah, Julie Moss inspired a lot of people that day in 1982, including me.

I figured I can do that, but without the crawling part. I’m better than that, aren’t I? And smarter. I’d never let myself get that far gone. More than a couple of decades later, I am happy to report that, although I’ve been reduced to walking a few dozen times, I have yet to crawl in any event that didn’t require it. I wonder if I’m just not tough enough to go that hard — to disregard all signs of bodily failure for the sake of a few seconds and possible victory. I hope never to find out, but I digress. Triathlon was born in 1979 when three men — a swimmer, a cyclist and a runner — suggested their respective sport required more fitness than the others. They challenged each other to a race combining all three disciplines and duplicated the distances and routes of marathon events held in Hawaii. The Ironman was born, and it was a big baby with a 2.4-mile swim, a 112-mile bike ride and a 26.195-mile run, which is a full marathon in itself. The organizers didn’t realize that the 112-mile ride on that course was originally intended to be a two-day event. Fifteen people successfully completed that first Hawaii Ironman. Since that time, tens of thousands have completed an Ironman-distance

OTTAWAOUTDOORS SPRING/SUMMER 2005

triathlon. The sport has evolved considerably, but many things remain the same. Ironman-distance events are held all over the place now. They are still the same silly distance. There is still no drafting and everyone must be self-sufficient. The biggest thing that has changed is the equipment: it’s way more tricked-out…and expensive. Ironman is, and always will be, a life-changing experience for most NAME Try-a-tri Sprint

people who enter one. The level of psychological, physical, financial and scheduling commitment is substantial, if not as daunting as the event itself. In my opinion, if it doesn’t change your life in a big way, you did something seriously wrong. You missed the friendships, the hard days, the easy days, the whole experience of preparing for something that could leave you out on a highway, dehydrated in a pile of your own salt, and conquering it all. Triathlon has matured from being as long as imaginable into shorter events that are more achievable for a greater number of people. Triathlons are now set into relatively standard distances. The distances are rough guidelines because it’s hard to find exact routes that are more imaginative than the outand-back format. There are, however, many non-standard distance events on the calendar. As a triathlon coach for more than 12 years, I have had the pleasure to work with a variety of personalities and abilities. I’ve seen non-swimmers without bikes or running shoes sign up for a triathlon with a month to prepare,

SWIM (M) 1-200

CYCLE (KMS) 5-10

RUN (KMS) 2-3

500-750

Olympic

1500

Half Ironman

2000

21.1

Ironman

3800

180

42.195

For more information on triathlons in and around the National Capital Region, as well as Ontario, check out the following web sites: www.trirudy.com

for local happenings and discussion groups

www.sportstats.ca

for all race results and schedules

www.somersault.ca

for triathlons in eastern Ontario

www.ottawakidstri.com

for information on kids triathlons in the Ottawa area

www.triathlonontario.com

for official site of triathlon in Ontario

www.triathlonontario.com/kos

for information on kids triathlons in Ontario

www.zone3sports.com

for personal triathlon training

www.triathlonottawa.com

for triathlons in our Ottawa region

www.OttawaOutdoors.ca

Photo by XCZone.tv Photo by XCZone.tv

and do it with a smile. They may not be quick, but the look of satisfaction on their face is hard to mistake as they cross the finish line. More often than not, a triathlon is more intimidating than it is difficult to do. If you want to go fast, it’s harder. If you just want to get across the line, it’s not as hard as you might think. If you are interested in training for your first triathlon, the following steps will help you get ready. These guidelines pertain to Try-A-Tri, Sprint or Olympic distance triathlon. z You should be most concerned with: 1. Having fun 2. Getting to the start line uninjured and enthusiastic 3. Getting to the finish line uninjured and enthusiastic 4. Going faster z You should be less concerned with: 1. The techno toys (they are not a replacement for training) 2. Looks 3. Comparing times and/or performances with others z Assess your current abilities in all three disciplines and focus on your weakest, then the next weakest and pay least attention to your strongest. }It should be reasonably safe to assume that if you were a competitive swimmer, cyclist or runner at one point in your life, you can get back into it by remembering what it feels like. If you work up to 1½ times the distance of the actual race, you’ll be fine. } The swim is the shortest event in the triathlon, so not always the

best return for time invested. But if you can’t swim, you can’t get to the bike or the run, so it is very important in that respect. Make sure you can swim the required distance in the open water, which is not the same as a pool. }If you get tired on the run, you can walk. If you get tired on the bike, you can change gears and rest going downhill. z Three workouts per week in each discipline should be sufficient for a first triathlon up to Olympic distance. Once per week, combine a swim and ride as well as a bike and run. A fourth workout may have to be added when training for longer events, but not every week or in all disciplines. This is where it gets complicated and a coach becomes useful. z The science of training can be very complicated, but it doesn’t need to be. The basic principle is simple: train enough to get to the finish line. Once you can do that and you decide to improve your time, add speed or strength sessions once or twice weekly. To do this, pick an intensity you can maintain for 15-20 minutes. Train at that intensity once or twice a week and get used to it. When your system adapts to that intensity, either add a bit of volume or turn the intensity up a notch. Train at the new intensity until your body has adapted and repeat. z A few weeks before the big day, start to practice changing from swim to bike and from bike to run. It takes practice to switch physiological activities along with footwear, helmet and sunglasses. When you get on your bike after swimming, there won’t be enough blood in your cycling muscles — it takes a bit of getting used to the feeling of empty legs while the body diverts the blood to where it is needed. The same can be said for the transition from bike to run. The more often you do these transitions, the easier they become. z When you’re comfortable with the distance and the transitions, you’re all set until race day. }On race day, be sure to know the routes — it’s your responsibility.

}Be sure to understand the transition zone layout. They are not always simple, and are often in a state of mass confusion. The more familiar you are with where and what you are doing, the smoother your day will be. • Know where Photo by XCZone.tv your bike is located and how best to find it from the direction you will be coming out of the water. • Know where the BIKE OUT gate is located from your transition spot. • Know where your bike is from the BIKE IN gate. • Know the way to the RUN OUT gate from your transition spot. OTHER HINTS: • Pick up your ChampionChip from the green ChampionChip tent and strap it on your ankle right away. This is a computer chip programmed with your race information. When you pass over the mats along the course, your times are recorded for the results. No chip, no time. • No bare torsos except in the swim. • No outside assistance. If something breaks, either you or a race official must repair it. • There is no drafting allowed — you can’t ride within an imaginary box surrounding another cycling which is three bike-lengths long from their back wheel and two metres wide. • Always pass on the left, and then move over to the right. Never pass on the right. • Your chinstrap must be secured at all times while the bike is in your possession. Put your helmet on and secure it before you touch your bike and don’t undo it until your bike is completely racked. This should be the last thing you do in transition on the way out to the run.

—Rick Hellard has been competing in running, cycling, triathlon and cross-country ski races for more than 21 years. He is the owner of Zone3sports: Multi-Sport Training Programs.

OTTAWAOUTDOORS SPRING/SUMMER 2005

Age before beauty on the toughest portage Algonquin has to offer Three demanding trips in one take By Scott Campbell

Photo by Hap Wilson

E’VE BITTEN OFF MORE than we can chew, and it has nothing to do with the beef jerky. One of our crew is balking at the first portage. We’re only half way up a long, steep grade on a six kilometre portage, and strain is knitting his brow. Future

thoughts also concern him. A relentless chain of poorly maintained portages looms over the next 70 kilometres, and one of them is reputed to be the nastiest portage in Algonquin Park. John is ready to hit that motel back in Petawawa with the cheap poutine and smiling waitress.

What drives four semi-fit guys on the far side of 50 into the bush with canoes on their backs? Is it mid-life crisis? Did somebody lose a bet? Are we pining for our youth? A secret addiction to DEET, perhaps? I’ve been looking forward to this trip for months, ever since that January night when Nigel and I first dragged a finger across the Algonquin canoe routes map. A good Canadian snowstorm was blasting the front door of the Cheshire Cat Pub in Carp, but we were too intent on the map spread across the table to notice. Our plan was no walk in the park. We were going to link three hard-to-reach destinations in one trip. We would start with the spectacular cliffs and exotic plant life at Greenleaf Lake, head over to White Partridge Lake in one of the most remote parts of Algonquin, and then explore Lake Eustache, the deepest lake in the park. All we knew about them was contained in the map’s cryptic notes, the same notes that had captured my imagination for years. We would reach them all in one trip, but there was nearly as much portaging as paddling involved in this trip. Listening to the bitter wind hammering the pub, planning a demanding canoe trip was just the tonic we needed.

We set out early from Achray in the northeast segment of the park. Grand Lake was glistening blue in the sunlight, but only just above freezing. The grey, rotten ice of early May had disappeared just a few days before we arrived. As we dig our paddles into the chilly water, hoar frost and remnants of snow still persist in low spots and shadows. We have four good guys who agree on the routine; on the water by nine o’clock, hustle across the portages in a single pass, and drink in the beauty of the park. We know we’re lucky – people around the world save their money to visit this renowned park, and we can easily drive here in the time it takes to listen to a few CDs. As we pull away from shore, the stress that rules the modern world seems to drop away. No more jobs, chores, family issues, or RSPs. The pressures that weigh heavy every day disappear into the vortices our paddles leave behind. Long-disused muscles pull us toward the sunshine, deeper into the park, and closer to “the portage from hell.”

John is now rested and revived and ready to carry on. Our muscles complain though, as we shoulder our loads for the rest of the hike. Unfortunately, the first portage of the season is long and difficult, just when we’re at our weakest and our packs are heaviest. At the top of the hill, we turn down the trail that leads through How can they do that? How can “semi-fit guys on the far side of 50” carry all their gear across a 6km portage in a single pass, even with a break? Clearly, physical conditioning isn’t the answer, although it would certainly help. Here’s the secret. 1. First, drop weight – backpackers carry a maximum of one-third their body weight, and that’s a good target for portagers, too. • A lightweight Kevlar canoe may be 20 pounds lighter than the one you’re carrying now. • Food is the next thing; measure the exact quantities you’ll need, so that you arrive home with not one ounce of extra food. • Don’t be tempted to throw something in your pack because “it’s only a few ounces.” Other than the canoe and the tent, everything else you carry should be measured in ounces, not pounds, so it’s ounces that you have to drop. 2. Second, outfit yourself for comfort across the portage. • A well-shaped yoke is a necessity, not a luxury. • Extra padding on the yoke makes all the difference. The decadent solution is a PFD that has a good cushion right across the top of the shoulders. • A dingle rope tied to the canoe bow and stern lets you steady the canoe while the blood flows blessedly down to your hands. Finally, face it: it’s not going to be easy, but it won’t kill you either. A healthy dose of stoicism (or is that masochism?) will get you across even the toughest portage.

OTTAWAOUTDOORS SPRING/SUMMER 2005

cool forest for a few hundred metres. We break through, and the panorama of Greenleaf Lake with its surrounding cliffs leave us breathless. The eastern side of Algonquin Park is a network of valleys cleaved through the Canadian Shield long ago by water rushing out from glacial Lake Algonquin. The Barron Canyon is the most accessible and best known. About 10,000 years ago, a hundred Niagaras pummeled it for centuries and left a 100-metre deep gorge. The Barron is only one of several parallel rifts; the Petawawa River flows through one, and Greenleaf Lake lies in another. We paddle along the base of a 25-metre cliff to our campsite, then reach beyond the gunwales and touch the earth’s foundation. Twenty or thirty years ago, our younger selves would have seen only nondescript rock, but now we’re in awe of the ages laid out in glistening layers of grays, reds and browns. Humbled, no one dares break the silence as we paddle slowly, paying our respects. Once in camp, Nigel cooks up a fine first night’s pasta dinner. We devour it with the ravenous appetites we once had as teenagers. John laughs at himself for thinking he couldn’t make it across the first portage. We remind ourselves that it was just setting the stage for the main event tomorrow.

The “big hump” The park ranger had told us that the 4,570-metre portage from Loonskin to North Branch lakes was probably the most difficult in the park. “Every time you bust a gut to get to the top of a hill, there’s another one waiting on the other side,” he smiled. We fall quiet as every man wonders just what he’s taken on. And, someone asks, “Just why did we come here?!” The physical challenge is a big part of the reason. Can we do this? Every day at home something reminds us that we’re not as young and strong as we once were — and we never will be again. But we’re not ready for the rock-

ing chair! This is the toughest trip we’ve ever taken on, but we’re going to finish. We’re pushing that damned rocking chair aside by taking a route that would give younger men pause. And next year, we’re going to come up with some other trip to push it aside again, and the year after that we’ll do it again. Well… we’ll see. We’re so pumped for the LoonskinNorth Branch portage that it turns out to be a letdown. With every step, we dread the next hill, figuring this must be where it gets really bad. Then we make it up that hill, and then the next one, and then … water! From under the canoe that’s digging deep furrows in my shoulders, I look through the trees and catch a glimpse of the lake — the finish line. When we reach the put-in, we drop our packs and collapse. Exhausted and exhilarated, flat on our backs, we congratulate ourselves on meeting the biggest challenge we are going to see on this trip. From this point on, we can relax and enjoy knowing that nothing is going to defeat us. After a night on White Partridge Lake, White Partridge Creek carries us 12 winding kilometres to The Forks at the Crow River, which finally flows into the raucous Petawawa River. Then another grueling 2,650-metre uphill portage, and we’re looking at our last night and the last of our destinations. Eustache, the deepest lake in Algonquin Park, boasts clear waters ringed by spectacular 100-metre cliffs that plunge another 90 metres below the surface. Unfortunately, White Partridge Lake was teeming with fishermen. We’d hoped to have Lake Eustache to ourselves. www.OttawaOutdoors.ca

Photo by Scott Campbell

Break time is over

It’s not a big lake, about two kilometres long and only 300 meters across at the widest point. There are just two campsites on its shores and we are fortunate to find both empty. At last, we have the solitude that we crave, and perhaps, deserve. Setting up camp quickly, we can hardly wait to go for an evening paddle. Soaring above our canoes, the lake’s cliffs are layers of rosy gneiss, folded by incredible geological pressures. Every few hundred or thousand years, a chunk had broken off and had thundered into the water below, exposing the next layer. Ruminating on this disintegration piece by piece over millions of years gives us a whole new perspective; our trifling time here doesn’t even rate a footnote in the annals of history. As we paddle further, the evening stillness sets in and the lake turns to glass. The cliffs loom higher and higher above us, and we strain to hear the snowmelt tinkling into the void. We paddle with reverence, afraid to break the spell. Not far away the cliffs are particularly spectacular with huge, gently curving waves of smooth rock that seems to reach for the sky. We drift in the stillness, soaked in evening twilight under the mighty vertical rock. This is our place in the ages, and it’s worth everything we’ve gone through to get here. When we die, it should be in a place like this. And please, no rocking chair.

– Scott Campbell lives in Ottawa and paddles with the YM-YWCA Canoe Camping Club (www.yccc.ca). Contact him at paddle4peace@yahoo.ca.

Trip planner

This is a five to seven day trip putting in at Achray, with a car shuttle from Lake Traverse. It’s a very difficult trip, with 30 km portaging over 70 km total distance. (Details are posted on www.canadiancanoeroutes.com.) Make reservations at (888) 668-7275, and pick up permits at Sand Lake gate, 26 km east of Highway 17 between Pembroke and Petawawa, Ontario. Be sure to pick up a “Canoe Routes of Algonquin Provincial Park” map. It’s vital!

www.OttawaOutdoors.ca

OTTAWAOUTDOORS SPRING/SUMMER 2005

The Heat is on!

Dragons are coming to a beach near you. Mooney’s Bay, Ottawa June 25th-26th Nortel Ottawa Dragon Boat Race Festival Live it. See it. Breathe it. www.dragonboat.net

MOONEY’S BAY June 25-26

“Don’t miss the boat” On-line Team Registration is NOW, and filling fast! a team of friends • Create and family and enjoy a fun

and energetic weekend on the water

your company to • Convince sponsor a team for you and your co-workers

raise money for • Help 4 local charities through team pledge drives

180 teams, and 4500 • Join competitors for a weekend

filled with sport, multi-culturalism, and team-building

Regist. Deadline April 29th For more information on teams, charities, volunteer opportunities, or being an exhibitor please visit www.dragonboat.net or call 238-7711.

Title Sponsor

OTTAWAOUTDOORS SPRING/SUMMER 2005

www.OttawaOutdoors.ca

That good ol’ rocker roll Choosing the right whitewater kayak for you By Ken Whiting / Illustrations by Paul Mason / Photo by Paul Villecourt

THE DAYS OF LONG, SKINNY kayaks shaped like logs with a hole in the top are gone, and with them the performance characteristics that a log has to offer! Boat design is now a sophisticated process that requires professional designers, athletes, custom software, and multi-prototype trial runs. Today’s boats are shorter (1.5-3 metres or 5-9 feet), wider (about 40 cm or 25 inches), flat-hulled, and better outfitted than their predecessors. These fundamental changes give the paddler substantially increased manoeuvrability, stability and control. Let’s look at characteristics that have the most impact on whitewater kayak handling. ROCKER Rocker is the curvature from bow to stern, as viewed from the side. As a general rule, the more rocker a kayak has, the more quickly it will turn. It will also travel through rapids more easily and surf waves with greater ease because the ends won’t get caught by incoming water. HULL SHAPE There are two types of whitewater kayak hulls: 1. Planing hulls are flat hulls that create a very wide footprint in the water. They are the most common form of kayak hull because they are the most stable, and surf waves incredibly well. The edges of the planing hull are bevelled up to the sidewalls at varying angles; the more bevel, the softer the edge, and therefore the more

www.OttawaOutdoors.ca

forgiving and less tippy the boat will be when its side is exposed to the current. 2. Displacement hulls are rounded hulls. These were once the standard for whitewater kayaks, but have been largely replaced by the preferred planing hull. Displacement hulls track most effectively and are easily tilted on edge, but they aren’t as stable or manoeuvrable as planing hulls. Boats designed specifically for playboating (surfing and performing various other acrobatics) will typically be shorter, have wider planing hulls, larger sidewalls, and more aggressive edges to maximize performance and manoeuvrability. These boats will also tend to have less volume in the bow and stern to allow the ends of the boat to be forced underwater easily when desired. Boats designed for more all-around river running are typically a bit longer for increased speed. They also have narrower hulls that carve a better track in the water. They have more bevelled and more forgiving edges, and more volume in the ends to prevent them from submerging. As you can see, your intended use for the boat is important in making a purchase choice.

One of the most remarkable areas of progress in design has occurred on the inside. Specially contoured and adjustable seats, thigh hooks, foot braces, and lower back support systems have become the norm in all new models. It used to take us so long to outfit boats with mini-cell foam, a grater and soppy cement that we’d have a party and make an evening out of it. Today, you can unwrap your boat, make some minor adjustments, and paddle away — too easy! In concept, the snugger you are, the more responsive the boat will be to your every movement and the better your

Photo by Madawaska Kanu Centre

KAYAKING

KAYAK COMPARISON

The Perception Dancer was the leading whitewater kayak in the early ’90s. Wave Sport’s Big EZ, introduced in 2002, is now considered one of the best all-round kayaks for beginner, intermediate, or expert whitewater kayakers.

OTTAWAOUTDOORS SPRING/SUMMER 2005

posture will be. In reality, there’s a comfort and control tradeoff and each individual has his limits. You will figure out your own soon enough. COST Unlike most sporting goods, whitewater kayaks don’t vary much in price. New boats typically range around US $850–$1,200. The used boat market is substantial, so it is fairly easy to find discounted prices at retail stores, online forums, kayak schools, or around local paddling spots. One thing to consider is this: as boats come with increasing amounts of design and outfitting features, there are more things to look out for when purchasing previously owned models. Buyer beware! PICKING A BOAT Once we’re aware of the basic design features, it’s time to get out there and test-drive. If you’re just starting, you’ll want to take lessons. While you’re there, ask your instructors for advice and, most importantly, try out different boats. Manufacturers now produce most models in a variety of sizes, so you shouldn’t have trouble getting relatively comfortable in one. The decision should be made based on the following factors: your intended use for the boat, your size and weight, your comfort level in the boat, your budget, and personal preferences. Remember that your skill level will be improving fairly quickly, so pick a boat that has at least some features you will appreciate in the future. Many retail stores or outfitters allow demo rentals and then allocate the rental cost toward the purchase. This way, you maximize your trial time and will have made the most informed decision possible. Good luck! – Ken Whiting was the 1997-98 World Whitewater Freestyle Champion. Look for his new book, The Ultimate Guide to Whitewater Kayaking, and his upcoming video, The Ultimate Guide to Sea Kayaking. Check out his web site at: www.playboat.com.

OTTAWAOUTDOORS SPRING/SUMMER 2005

Secrets of the folding kayak are out of the bag Compact pleasure for the space-challenged By Michael Lomas Photos by Folbot MY SMALL DOWNTOWN condo has its limitations – no baby grand, no pool table and no kayak. Okay, I lied. There’s barely enough room to sneeze at my place, but I do keep a kayak at home in two compact canvas bags. They hold my 14.5 kg (39 lb), Folbot Aleut single folded kayak that extends to 3.7 m (12 ft), two inflatable flotation bags, a lightweight two-piece double paddle, a collapsible spare paddle, a collapsible bailer bucket and sponge, two mooring ropes and my personal flotation device. Assembly of a folding kayak takes about 10 minutes to: • roll out the Hypalon/polyester skin • assemble the four-piece aluminum stern and bow sections • click in the polycarbonate crossframes • inflate and insert flotation bags in each section • slide the two assembled sections inside the skin and lock them together • click in the middle cross-frame • cap the cockpit with the three-piece aluminum gunwale washboards • inflate the two internal side sponsons to tighten the skin and provide extra flotation, and • tie the mooring ropes onto the bow and stern. Presto, the kayak is fully assembled. Usually, I don’t bother to install the rudder that comes with the kayak. Then I am on the water, ready to paddle. Okay, I’m lying again. That’s how it should be,

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but there’s a big hitch. Nine times out of 10, someone comes along during assembly and asks me a lot of questions. The queries are often the same and I’m pleased to respond, based upon my years of enjoyable experience. When I was a pint-sized teenager, I owned a beat-up, old, double folding kayak. More recently, I’ve paddled a heavy-duty Nautiraid double in waters ranging from Ontario to New York, from Alabama to California, and from Vancouver Island across to Thunder Bay. I am currently the happy owner of a Folbot Aleut single, the one I refer to above. Following are my responses to those typical questions. Q. How long does it take to put one together (if you’re lucky enough to have no interruptions)? A. Initially, it might take a half hour or more. Practice makes perfect. You can whittle that down to about 10 or 20 twenty minutes on average. Most folding kayaks have colour-coded and/or numbered parts so there’s not much to go wrong. Q. Who makes folding kayaks, and which is best? A. There are many manufacturers but only about half a dozen really good ones. The Folbot from the U.S. is my top choice. They give a lifetime warranty, no ifs, ands or buts. You’ll notice rugged fittings, tight stitching, smooth welding, and effortless interlocking parts. They are solid quality at a very reasonable price, and they are extremely easy to assemble quickly. What’s more, they have a Canadian agent located at Le Faivre, just east of Ottawa, so you can easily get to see the models and experience a demo. In the higher-price bracket, the Canadian Feathercraft brand is superb — a Rolls Royce of kayaks. I’ve toured their Vancouver factory and marveled at their quality and precision. The German Kleeper is “BMW” quality without a doubt. If you like the aesthetics of wood, look at the superb Nautiraid from France, with its beautiful birch frame. Longhaul in the U.S. makes a kayak

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similar to the Nautiraid, and some say it is even better quality. The nimble ultralightweight FirstLight from New Zealand is also worth considering. Q. How long have folders been around? A. Folders were inspired by the rigid Eskimo skin/bone/wood kayaks that have been around for thousands of years. Today’s folders emerged in the early 1900s in Europe and have become increasingly popular worldwide as new space-age materials and sleek designs have developed. Q. What kind of models are there? A. There are singles and doubles, all ranging from about 3.6 meters (12 ft) to roughly 5 meters (16.5 ft) Q. How much do they cost? A. Expect to pay from about $1,750 to $7,000 Cdn., or more. “Yikes!” you say? Why pay that when you can get a new injection-molded plastic “Tupperware” kayak for only $600 Canadian or a used fiberglass hardshell for $1,500 or less? Because, many kayakers believe a folding kayak offers better handling, better stability, less weight, more convenient storage, longer life, and super portability anywhere by plane, auto, train or bus. For the money-wise, there are often endof-season and winter sales. You can also shop around (especially online) for used folding kayaks for as low as half those prices. However, folders do keep their value very well over the years. Q. How much does one weigh? A. Weight ranges from 7.8 kg (21 lb) for a First Light single to 22.4 kg (60 lb) or more for a Nautiraid double. Q. How much weight including passenger(s) and gear can they take? A. My compact 3.6 m (12 ft) Folbot Aleut single has a recommended payload of 93 kg (250 lb). So deduct my weight of about 63.4 kg (170 lb), and there’s plenty of room for 26 kg (70 lb) of gear. A double, such as the 6 m (20 ft) Feathercraft K2 Expedition, has a payload of 320 kg+ (700 lb+). Do the math, using your weight.

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Q. Can you take a long trip? A. You bet. Folding kayaks have circumnavigated Australia, England and Ireland and crossed the Atlantic. REQUIRED I’ve enjoyed READING numerous 100 km or Pick-up this more trips on waters outstanding book by Ralph Diaz’s such as the Rideau (Complete Folding Canal and Ottawa Kayaker). River. Q. Can you take one on a bus, train or airline? A. No problem. Driving, throw it in the trunk or back seat of your car. Or, car top it fully assembled. They like to fly, too. I recently took my Folbot Aleut on Air Canada from Ottawa to Thunder Bay via Toronto and back — all without a hitch and with no extra baggage charges. Just pad the bags well. But remember, airline regulations about baggage allowances vary, and may or may not be applied rigorously or consistently.

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Q. Are they safe? A. They are very stable and very seaworthy. When compared to hardshell plastic-type kayaks they are reputed to have a significantly better safety margin. How? When encountering a beam wave or choppy seas, the flexible skin and pliable frame of a folder will flex against the water instead of resisting it like a hardshell. Also, most folders, such as the Folbots and Nautiraids, have inflatable sponsons on the interior walls which enhance stability, increase flotation, and minimize bailing if you get swamped. I have never capsized in a folder, even in two-metre swells. However, better safe than sorry. You should learn the “cowboy” and paddlefloat self-rescue techniques, as well as how to rescue others. Best of all, take a course with a qualified trainer. Q. Are they durable? A. Folding kayaks are typically made of very tough synthetic rubberized materials combined with synthetic deck fabric, plus brutish industrial-strength zippers and Velcro closures. In the product descriptions you’ll see such high tech

terms as “ballistic denier high tenacity” and polyurethane solution coating, heat sealing, and abrasion resistance. Assemblies are often of anodized aluminum and/or ultra hard, waterproofed birch with brass and/or stainless steel fittings. Some have polycarbonate frame plates. Maintenance? Zero, apart from wiping off sand or mud. In salt water, barnacles are your worst enemy. Corrosion in salt water can be a problem, too. Just hose the frame down after a trip. Q. What kind of warranty comes with folders? A. They vary from five years, to a lifetime “no ifs-and-or-buts” warranty. Q. Is there room for your camping gear? A. Yes, absolutely. Just be sure to pack tight and lean, storing the heaviest gear towards the middle and the light stuff towards the bow and stern of your kayak. Use dry bags which also serve as flotation bags. And install low-profile deck bags to hold more gear.

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Q. Is handling and performance different than with a hardshell? A. Folders track very well, saving you a lot of energy by maintaining your course in a cross wind or through choppy seas. Maybe folders are a bit slower than hardshells, but not by much. The beam on a folder is usually wider than on a hardshell. In general, longer folders are faster than short ones — but less manoeuvrable than short ones. In the opinion of some, new folder designs such as the 5 m (16.5 ft) Folbot Cooper with its 0.6 m (2 ft) beam, give performance as fast, even faster than the slickest hardshells. But the trade-off is the narrower the beam, the less the stability. Q. Can I put a sail on one of them? A. Yes, there are outrigger float and leeboard kits, small upside-down triangular sail shapes and regular downwind and upwind configurations available for all sizes of folding kayaks. Or make your own. I’ve even enjoyed umbrella sailing with a kayak. Wow! What a rush! Q. How does one decide which one to buy? A. What is your budget? Do you want a double for you and your partner or do you prefer going solo? Do you intend to mostly go on long trips or on short paddles, or both? Do you want to fly places with one? Do you want high per-

formance and speed? Ask yourself these kinds of questions. Then talk to paddlers of folding kayaks that you meet on rivers and lakes, or online in forums. And try different brands and models by visiting dealers. They are very willing to give demos. Q. What storage space do I need at home? A. Chuck your disassembled kayak in the back of a closet or in a basement locker. For example, the two bags for my Folbot Aleut are only 25 cm x 25 cm x 135 cm (10” x 10” x 53”), and 53 cm x 66 cm x 23 cm (21” x 27” x 9”). Neat, eh? – Mike Lomas is a regular contributor to Ottawa Outdoors Magazine, and is Secretary of the Touring Kayakers Ottawa-Outaouais. He can typically be found flying someplace with his Folbot Aleut folding kayak in hand, or paddling on local waters.

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THE BOOK NOOK – by Jo-Anne Mary Benson

Ottawa Outdoors columnist scores with kayaking book THE ARRIVAL OF SPRING often spawns a desire to re-acquaint ourselves with nature. Perhaps it’s from our long, self-imposed exile within the warm comforts of home. With the inviting weather now as an incentive, we can return to the waterways and trails to become active once again. Whether you wish to undertake a new pursuit or rekindle an old interest, there are as many titles geared to enhance your seasonal pursuits. World renowned kayak instructors Ken Whiting and Kevin Varette have compiled an indispensable whitewater book that gives an excellent summary of the sport and is an ideal reference source. (See Ken’s kayaking column on page 29 of this issue.)  The Ultimate Guide to Whitewater Kayaking (Heliconia Press, 2004,

Reading time well-spent: Freestyle Canoeing: Contemporary Paddling Technique (Globe-Pequot Press, January 2005, $23.95) Safety and First Aid, Fire Building, Forage, Hunt, and Fish, and Much More (Globe Pequote Press, December 2004) Thru-Hiker’s Guide to America – 25 Incredible Trails You Can Hike in One to Eight Weeks (Ragged Mountain Press, February 2005) Sports and Fitness Nutrition Almanac (McGraw-Hill, March 2005) Freshwater Fishing: 100 Tips from the Pros (Key Porter Books, March 2005) The Trailside Cookbook – A Handbook for Hungry Campers and Hikers, Firefly Books. (February 2005) A Camper’s Guide to Ontario’s Best Parks (Boston Mills Press, 2005) A Paddler’s Guide to Algonquin Park (Boston Mills Press, 2004) For the kids: Hook, Line and Seeker: A Beginners Guide to Fishing, Boating, and Watching Water Wildlife (May 2005)

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$22.95) lets readers progress through a variety of topics that include equipment, preparation, manoeuvres, racing, rescue, and etiquette. The illustrated presentation includes drawings and photographs, and allows readers to easily comprehend concepts. The authors draw on the expertise of such notable contributors as Paul Mason (artwork), Paul Villecourt (photography) and Tao Berman (extreme kayaker). Numerous articles are written by kayakers who share their useful advice and first-hand experiences. Moving from water-oriented fun to land exploration, those interested in exploring the trails will become engrossed in The Backpackers Handbook - 3rd Edition (Ragged Mountain Press/ McGraw Hill, 2004, $28.95). Chris Townsend draws on a wealth of personal experience from more than 20,000 miles on various hikes over 30 years. He has experienced all weather conditions, and used a wide assortment of equipment. This is not a destination book, but rather a well laid out guide to help prepare backpackers. Taking readers from the basics of fitness and clothing, to equipment selection and cooking, Townsend helps hikers make informed decisions. This inviting book fully addresses a variety of subject matters, and is enhanced by illustrations and lists. There is also valuable information on trail etiquette, safety, backpacker savvy, and travels abroad. Biographies are a reflection of our common humanity. In Paddling the Boreal Forest — Rediscovering A.P. Low (Natural Heritage Books, 2004, $26.95), Max Finkelstein and James Stone (the authors) do an exemplary job of portraying a man and his life’s work. But they don’t stop there; they go further by reliving his exploratory experience. From 1883-1905, Low’s work for the federal government and the private sector took him on extensive journeys through the Quebec/Labrador boreal forest.

His journeys contributed significantly to a better understanding of the people and topography of the area, as well as geological and scientific concerns. The authors blend the profile of the man, his historic routes, and their own 1,000-kilometre experience. Their exhaustive research provides a vivid account of both historic and contemporary experience. One can only reflect in awe of the undertakings of A.P. Low and wonder what other great souls have been lost in the annals of history. As everyone knows, physical exercise makes for a hearty appetite. Don Jacobson adds to his collection of titles to include The One Pan Galley Gourmet – Simple Cooking on Boats and The One Pan Gourmet Cooks Lite – A Low Fat Guide to Outdoor Cooking. Watch for the new release, The One Pan Gourmet, Fresh Food on the Trail 2nd Edition (McGraw-Hill Book Co., 2005, $19.95). It will help readers develop the expertise to prepare fresh, nutritious, and appealing meals with a minimum of equipment. The witty recipe titles (such as Hula Bird, and Belly Bustin’ Spuds) will pique one’s interest and result in some scrumptious meal discoveries. Addressing the basics of balance and variety, and touting a minimum impact upon the environment, the author’s fare on the trail will become an exciting undertaking for everyone.

– Jo-Anne Mary Benson is an Ottawa area resident, frequent traveller and long-time writer/reviewer. She specializes in travel literature, nature books, and material about the outdoors.

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GOLFING

Secrets to driving success THERE ARE A LOT of frustrated golfers out there who just can’t figure out why they can’t get off the tee with any success or at least a little more consistency. I hear it all the time. “I hit my irons pretty well, I even hit my three wood well, but I just can’t hit my driver.” Golfer after golfer shows up for a lesson hoping I can teach them to hit their driver. But the truth is, you can’t learn to hit your driver. There are two possible reasons why you’re not able to hit your driver. The first is that the club just doesn’t suit you. If you hit all of your other clubs fairly well but can’t hit your driver, it may be time to look for another one. Why would you change a swing that works for all of your other clubs? You may end up with a swing that fits your driver but doesn’t work as well with the rest of your set. If that is the problem, you’ll need to look for a club that better matches your set. I suggest that you try several different clubs and look for one that works with your existing swing. But while you’re at it, keep in mind the two major factors that make a driver tough to hit. The first is the length of the club. Try something a little shorter and see if that helps. The other factor is the amount of loft on the club. If you’re struggling to get the ball in the air, try a couple more degrees of loft. It just may make the club easier to hit. For most golfers I see, I recommend a 44-inch maximum length with a loft between 10 and 12 degrees. The other, more likely, reason that you can’t hit your driver has to do with swing flaws and how the driver exaggerates them. You can compensate for many of your swing flaws with your shorter clubs because your arms and upper body are strong enough to square the clubface despite your mistakes. It’s not so easy with a

44 – 46 inch club. Centrifugal force will make it harder to square the club so you’ll see a lot of open clubfaces and slices. Also, little loft means more side spin. It’s hard to slice lofted clubs because they impart so much underspin on the ball, but with only 8-12 degrees of loft, side spin is exaggerated off the tee. To get off the tee better you’ll have to either get a different driver or work on and improve your golf swing. Here are a few keys to help you get there. Loft heads: Make sure your driver has enough loft on it. Loft is a good thing. You can always tee the ball up a little lower or move it back in your stance a touch if you want to hit a lower drive. Keep in mind most pros swing a driver with 120 mph club head speed and need 8 to 10 degrees of loft, so 10 to 14 degrees should not be out of the question for the average swinger. Driver lengths: Your driver shouldn’t be too long. Long clubs may lead to a little more club head speed, but they’re more difficult to swing. Getting the center of the clubface on the ball every time gets harder as the club gets longer. Address position: At address, make sure you have a nice wide stance to give you a solid foundation. Keep the golf ball forward in your stance. I suggest a ball position off your lead heel. It’s also important to have your hands behind the ball and your back shoulder low and relaxed to help you launch the ball forward.

Top of backswing: Make sure you control the length of your backswing with a driver. Many golfers overswing, which actually prevents necessary forward acceleration. You must be in a position to be able to deliver the club to the ball at the top of your backswing. A little shorter is better than a little long. You can learn a lot by watching a baseball player standing at the plate. He’s poised and ready to move forward, the bat is never wrapped too far around behind him. Batter stepping towards pitcher): Like a baseball batter, if you lead your forward motion with your legs and hips, the bat (or club) will shallow into the hitting zone. Impact position: Forward acceleration based on a strong top of backswing position results in a powerful impact position. Weight on lead leg, hips cleared and arms extending past you. Kevin Haime Kevin Haime Golf School www.kevinhaime.com

OTTAWAOUTDOORS SPRING/SUMMER 2005

Breaking putts HOW MANY TIMES have you missed that breaking putt because you didn’t allow for the correct amount of break? To work on getting a feel for breaking putts try this technique on the practice green. Crouch down behind your ball in a straight line, keeping the ball and the hole in sight. Try and estimate the amount of green you need between the hole and your target. Your new target is now a spot to the left or right of the hole. Place a tee in the ground at your new target. Hit your putt at that tee, and watch the ball break. If the ball ends up on the low side of the hole you need to move your tee to allow for more break, and opposite if the ball ends up on the high side of the hole. The speed of the greens determines the amount of green you should allow for the proper break. Take twenty minutes before each game and spend that time on the practice green of the course you are playing to learn the proper speed in order to determine the correct amount of break you should be playing. Dwight Reinhart Head Professional, Renfrew Golf Club

Get better contact on your chip shots IN ORDER TO ensure a crisper, more consistent, chip shot try these changes: £ Open your stance to the target line with your feet closer together than a regular shot. £ Play the ball back in your stance just inside your back foot (right foot for right handers) £ Place your hands ahead of the ball position with your weight on your left foot (for right handed golfer) gripping down on the shaft.

£ Keep the body quiet; use more arm and shoulder motion. This combination of factors will ensure a steeper swing thereby getting the club out of the grass on the backswing and producing cleaner contact on the follow-through. The final piece of the puzzle is to choose a club based on the location of the pin. If the pin is on the far side of the green select a club with less loft such as a six or seven iron to allow the ball to run. A pin position close to you would require a lofted club like a nine or pitching wedge that will reduce the roll of the ball with a soft backspin at contact. Try this straightforward method to improve your consistency and lower your scores. Gary Harrison C.P.G.A. Head Teaching Professional, Stonebridge G&CC

OTTAWAOUTDOORS SPRING/SUMMER 2005

All Photos in Golfing Section by Flagstick Magazine

£ Keep your wrists firm during the stroke (do not allow the right hand to pass the left)

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Executing the low pitch THE LOW PITCH shot. Not the easiest shot in the game, but very achievable with some practice (isn’t everything?). When do we try this little beauty? Try the low pitch when you have an unobstructed view of the green, no trouble between the ball and the flag, and a fair amount of green to work with. You may be tempted to make a really long putting stroke on this one, but the ball may get caught up in the grass between you and the green. Our objective is to have the ball land on the green, take one or two bounces, and come to a screeching halt (fun to watch…everybody goes ooooooooh!) Why do we use this instead of a higher softer shot? I believe there is less chance for error, especially if the ball is sitting on a tight lie in the fairway (might use the higher shot if we’re in the higher grass). We can control a lower trajectory with more confidence! How do we execute this shot? Setup: Because we want to make a descending blow to put spin on the ball, the weight goes more on the forward leg and the ball is placed a little behind the centre of the stance. With this setup, the club will attack at a steeper angle, pinching the ball between the clubface and the ground. You must take a little turf with this one (try not to “scoop” the ball into the air) Swing: As with the pitch shot, we employ the “HI - HO” technique. “HI” is the slight hinging of the wrists on the way back and “HO” is the holding of that hinge through the ball (do not release the clubhead). Keep the lower body steady on the way back and then get the weight moving forward through the ball by kicking the back knee toward the target. To keep the ball low, we must finish low! Experiment with different clubs to see different results. It’s up to you now! Also, the type of ball we use will determine whether or not we can make it stop. A distance ball will, very simply, not spin as much as one with a softer cover. Good luck, have a lot of fun, and I hope your game constantly improves! Dave Kalil C.P.G.A. Teaching Professional Ottawa Hunt Club

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OTTAWAOUTDOORS SPRING/SUMMER 2005

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A correct spine angle for better contact ONE OF THE MOST misused phrases you hear in the game of golf is people “not keeping their head down”, especially when they are having problems getting solid contact with the golf ball – either “topping it” or hitting it “fat”. When people try to “keep their head down” they tend to bury their chin in their chest and become even more likely to miss-hit the ball. The real root of this problem is the lack of an established spine angle and the maintenance of it throughout the swing. To create the proper spine angle in your address position, start with your legs locked together with the club extended in front of you. While maintaining a straight back, move the club to the ground by tilting your pelvis only. Then establish your normal set-up position. This will create an angle with your body in a well-balanced position where you will be able to turn properly around your spine as you make your swing motion. During the swing itself you want to maintain this same spine angle throughout. Since your arms don’t grow during your swing, you want to maintain the same arc as you establish at address in order to hit the ball consistently each time. When practicing, even with a half wedge swing, try and make sure that your lead shoulder does not get farther or closer to the ball. When you swing through, try and turn so that the rear shoulder turns under and replaces the position of the lead shoulder. If you do this you will maintain the same spine angle you established at address and will likely make consistent contact with the ball. Mike Compeau

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GOING THE FULL DISTANCE Hike from Ottawa to Kingston with the Rideau Trail Association By Nigel Brereton QUICK — HOW MANY ways are there to get from Ottawa to Kingston? Driving, boating on the Rideau waterway, and cycling come to mind, right? And a few high-fliers might take to the air in their ultra-lights. Here’s another option this year — the Rideau Trail Association is leading a series of hikes that will leave Ottawa in April and get you to Kingston by October. Not to worry

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— this hike comes in segments. No landspeed records are going to be shattered, but the magic word here is “series.” The Rideau Trail is a back-country hiking route meandering some 300 kilometres between Ottawa and Kingston that passes through interesting countryside that includes towns and villages along the way. In some places, the trail comes close to the Rideau waterway and passes by some of the lock stations. It takes you through Murphy’s Point and Frontenac provincial parks, as well as Foley Mountain conservation area near Westport. The trail does not pretend to be a rigor-

ous challenge and can easily be tackled by beginners and hikers with physical limitations. The series of hikes will start in Ottawa on April 30 and continue each weekend. The average length of each hike is 14 kilometres and no hike is longer than 18 kilometres. Car or bus shuttles help to avoid retracing those portions of the route that you’ve already covered. Each hike is led by a knowledgeable leader and hikers can drop in and out as availability and inclination dictates. Or, just go once and enjoy the scenery. Hikers who go the full distance will receive a badge and a certificate. Hikers who aren’t available to finish the whole trail this year can still earn an “endto-end” badge by completing missing segments either on other Rideau Trail Association outings or on privately organized hikes. – To find out more about the Rideau Trail Association, please visit them at www.rideautrail.org

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URBAN SPICE – by Julie St. Jean

In like a lion, but lamb tastes like a delicacy EACH YEAR, THE SUN melts away our roaring winters to uncover all that is new. With spring and summer on our doorsteps, we can take great pleasure in eating well. For a perfect marriage of the fresh seasonal ingredients of spring and the welcome lifestyle of outdoor cooking, check out this Moroccan spiced grill for exciting new ideas. The irreplaceable taste of fresh herbs complement light grains. They also balance the heat of Middle East spices in both the lamb burgers and the spicy chickpea salad.

Lamb burgers Lamb is a tender delicacy. Ground lamb from the shoulder is the most flavourful cut, and it stands up well to the heavy seasonings that make it the perfect vehicle for our Moroccan spiced grill. 2 lb (1 kg) ground lamb 1 small onion, diced fine 2 tbsp (30 mL) garlic, minced 2 tsp (10 mL) cumin 1½ tsp (7.5 mL) cayenne 2 tsp (10 mL) salt 2 tbsp (30 mL) olive oil ½ cup (125 mL) chopped fresh mint ½ cup (125 mL) ground pistachio or almonds Combine all ingredients in a large bowl. Knead well. Divide mixture into six for burgers, 12 for large kebobs or 24 for small kebobs. Barbeque burgers on a preheated grill over medium heat for approximately four minutes per side for a mediumcooked burger (140-150 degrees F). Barbeque large kebobs for approximately two minutes per side, and one minute for per side for the small kebobs. For a unique burger, serve with plain yogurt, lettuce, cucumber relish and tomato in half of a whole wheat pita pocket.

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Cucumber mint relish A refreshingly light condiment that takes only minutes to prepare, but tastes like you spent hours in the kitchen. Add this to yogurt for a homemade tzatziki. 1 English cucumber, seeded and diced fine 2 tbsp vegetable oil 1 shallot, diced fine 1 clove of garlic, minced ¼ cup white wine vinegar or rice vinegar ¼ cup mint pinch of each salt and pepper Heat oil in a skillet over medium heat. Cook shallots and garlic briefly for one minute. Add vinegar, salt, pepper and fresh mint. Pour over diced cucumber. Makes 4-6 servings.

Taboulleh Increase the amount of fresh lemon juice to give this low carbohydrate salad a welcome burst of flavour or try adding diced tomato, cucumber and red onion or toasted nuts for a heartier salad. Salad: 1 cup bulgur 1 cup water 1 tsp olive oil salt Dressing: 1 bunch parsley, chopped fine 2 cloves garlic, minced 100 mL fresh lemon juice 100 mL olive oil 1 tsp salt

In a large bowl, stir bulgur with olive oil and salt. Pour boiling water over bulgur and let sit for 10-15 minutes. Fluff with a fork and continue to let it sit until the water is absorbed. Add parsley. Whisk dressing ingredients and pour over bulgur. Makes approximately four cups or 6-8 servings.

Spicy chickpea salad On a bed of wilted spinach with a side of basmati rice, this makes an excellent vegetarian meal. ¼ cup (60 mL) olive oil 1 large onion, diced 1 tbsp (15 mL) garlic, minced 1 tsp (5 mL) paprika 1 tsp (5 mL) salt ½ tsp (2.5 mL) cayenne 1 tbsp (15 mL) tomato paste 2 large ripe tomatoes, diced ½ cup (125 mL) fresh mint, chopped 1 can (19 oz) chickpeas, drained and rinsed Heat olive oil in a heavy bottomed skillet over medium. Cook onions until translucent. Add spices, garlic and tomato paste. Cook for 2-3 minutes. Add diced tomatoes, chickpeas and fresh mint. Remove from heat. Serve warm as a side dish or cold as a salad. Makes 4-6 servings.

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URBAN GRAPE – by Joe Hatz

Matching wine with spicy Indian food ARE YOU HESITANT about choosing a wine to accompany spicy Indian food? Many people avoid choosing wine in an Indian restaurant, even when there are choices that work well with spicy food. Some wines can be an excellent match to Indian food, but there are a few things that hold people back, including a lack of knowledge, bad wine lists and the “beer me” habit. Relatively little has been written about matching wine to richly spiced food, and guidelines seem few and far between. You might think that the wine list at an Indian restaurant is the place to start. But, being on the wine list doesn’t guarantee a wine will complement your meal. Faced with this uncertainty, many people take the easy way out and choose beer. There’s nothing wrong with cold and refreshing beer — it’s rarely a bad choice with Indian food. And wine isn’t a better choice, just a different choice that can add some variety to an evening out. Indian food is all about variety, with complex spice blends instead of one or two spices dominating a dish. A curry, Tikka Masala or Biryani dish could have 20 or 30 different spices in the blend. A little bit of the spice blend can add many subtle flavours, and a lot will overpower the dish. There is a principle that suggests complex wines match simple foods and simple wines match complex foods. If you prepare a roast leg of lamb in a French style, with rosemary sprigs, and green beans almandine on the side, then the classic match would be a firm, complex Bordeaux. But prepare the lamb in a curry with a spice blend that includes chillies, cumin, cinnamon, cloves, cardamom and more, and the Bordeaux could be overwhelmed. Wines that work better with richly spiced food have a few common

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characteristics. They are “fruit forward,” lower in acid, have a touch of sweetness, and low tannins. Fruit forward is just another way of saying that the wine is dominated by its fruitiness. Fruitiness suits the rich spice mix of Indian food, which tends to be lower in acid than other cuisines, so use wines that are lower in acid. And with a spicy hot dish, a touch of sweetness can be very soothing. Tannins in the wine amplify the burning or hot sensation in a dish with chillies. If you want to cool down the heat of the food, choose a white wine with no tannins and serve it cold. If people want to feel more heat, serve a red wine with medium tannins at room temperature. The classic match to Indian food comes from the grape varietal Gewurztraminer. This is often a fullbodied, fruity wine with exotic lychee and floral character. Try Pierre Sparr for an “old world” example from the Alsace in France, or try Strewn for a “new world” example from the Niagara region in Ontario. A number of other grape varietals also provide an excellent match to Indian food: • Chardonnay Musquee – Not to be confused with Chardonnay, this is a totally different grape. It makes a white wine with exotic fruit aromas, and the right balance of acid and sweetness to work with a wide range of Indian foods. An excellent example comes from the Cave Spring Winery in the Niagara region. • Gamay – This is a red wine that is light in colour but rich in flavour, with low tannins. The standard grape in Beaujolais, Louis Jadot BeaujolaisVillages, is a good example of Gamay in a French style. • A Shiraz blend – Want to turn up the heat? Look for a blend that is a bit young and let the tannins do their work. There are plenty of Aussie products to choose from here, including d’Arry’s Original Shiraz-Grenache (d’Arenberg winery), Palandri, or Peter Lehman Clancy’s Red or Barossa Shiraz. – Joe Hatz is a sommelier and wine educator who may be reached at joehatz@rogers. com for comments or suggestions for future articles.

STAR GAZING – by Brian McCullough

Castor and Pollux — Twin stars of Gemini

WHAT A DIFFERENCE a name makes. According to a Blackfoot Indian myth, the Gemini twins were named Rock and Beaver after the spirits that raised them from infancy. The brothers possessed very strong medicine, magic so powerful they were able to transform themselves into stars in the sky. The Romans knew them as Romulus and Remus, the twin sons of the god Mars. According to mythology, they were abandoned as infants on the banks of the Tiber River, but survived by suckling the milk of a she-wolf until a shepherd found them. The brothers later built a town on that spot by the Tiber, but fought over who should rule. Romulus killed his brother, named the town after himself, and so became the first king of Rome. It is the ancient Greeks, however, who appear to hold the naming rights over the twins — at least as far as astronomers are concerned. Star atlases identify the two brightest stars of Gemini by their Greek names, Castor and Pollux. In classical mythology the twins were hatched from an egg after their mother Leda, who was also the mother of Helen of Troy, was seduced by the god Zeus disguised as a swan. For all their shared mythological gene pool, the stars themselves couldn’t be more different. Castor is a hot, white star about twice the diameter of our Sun. Pollux is a cooler yellow star more than ten Sun diameters in size. Curiously, although Castor is identified as Gemini’s “alpha” star, it is not as bright as Pollux. Astronomers believe one or the other of them must have changed luminosity significantly in the last few hundred years. In a small telescope, Castor reveals itself as two stars orbiting a common centre of gravity, but there is more here than meets the eye. The entire Castorian system is actually made up of six interacting stars, including two dim red dwarfs that orbit each other with dizzying velocity in less than 20 hours. Talk about “need for speed.” Sadly, Pollux is much less interesting. It is nearer to us than Castor (34 light-years compared to 52 l.y.), but it is a solitary star, whistling its own way

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through space at 30 kilometres per second. Probably the best thing going for Pollux is its position in the sky as the head of Castor’s twin. Gemini is one of those constellations that actually looks like what it is supposed to be — in this case, a couple of stick figures holding hands. Locating the twins is easy, as their feet rest on the shoulders of Orion, the showpiece constellation of winter. The twins appear to be lying on their side to the left of the top of Orion. Don’t be confused by Saturn, which is masquerading as a bright “star” below Castor and Pollux this spring. Seventy-five years ago astronomers rushed to point their telescopes at this very same part of the sky after another planet — Pluto — was discovered near the star delta (δ) Geminorum. It’s hard to imagine, but Pluto hasn’t even completed one-third of its 249-year orbit around the Sun since it was discovered. Gemini has other gems hidden within its fold, such as the beautiful open star cluster Messier 35 which is visible with binoculars. Perhaps the most fascinating telescope object in Gemini is the Eskimo “planetary” Nebula, an enormous expanding shell of gas blown off a dying star. At high magnification, the Eskimo looks like a face inside a fur-trimmed parka hood. In another five billion years or so, the Sun will produce its own planetary nebula when it runs out of hydrogen fuel and collapses into a white dwarf. Long before that happens, how-

ever, we humans had better find another place to call home. Astrologers say that people born between May 21 and June 20 are intellectual and restless. But take it from me; you don’t have to be a Gemini to find plenty to stir your imagination among the starry twins of spring. Clear skies and happy observing! – Brian McCullough is an astronomy educator in Ottawa. For information about programs, contact him at brian.brightstar@sympatico.ca

NEW ONE DAY BIKE TOUR

Available

Ottawa–Kemptville August 6 & 7, 2005 16th Annual

CALL 613-728-1583 to REGISTER or on-line at

www.MSBikeTours.com OTTAWAOUTDOORS SPRING/SUMMER 2005

RONA MS BIKE TOUR – 16th Annual August 6 & 7, 2005 Ottawa to Kemptville

PUBS & BARS

looking to sponsor YOUR sport team!

RONA MS Bike Tours provide Ottawans with the opportunity for a leisurely one- or two-day ride through scenic and often spectacular parts of the region. Nearly twenty RONA MS Bike Tours will take place across Canada to raise funds for research and services for people with MS.

COMING EVENTS

TO REGISTER: 613-728-1583 www.MSBikeTours.com

COGNOS QUEST FOR A CURE ADVENTURE RACE June 24-26, 2005

Madawaska Highlands / Ottawa Region LONG COURSE (Friday June 24th Start) This is our classic 48hr, 290km event which this year includes white water canoeing and a breathtaking rappel down a spectacular 200ft granite cliff. SHORT COURSE (Saturday June 25th Start) Teams looking to experience the challenges of overnight racing will find our 24hr, 130km short course a great choice.

TO REGISTER: 613-290-9481 www.QuestForACure.com

BELL CITY CHASE July 16, 2005 Urban Ottawa

Taking 4-6 hours to complete, each Bell City Chase event tests a team’s resourcefulness, endurance, mental toughness, and the ability to make decisions on the fly. To conquer this urban event, 2-person teams will utilize current technology, implement orienteering skills and work effectively as a unit. The team to complete the required ChasePoints and cross the finish line first, WINS.

TO REGISTER: 905-282-0770 ext. 225 Email: Cityguru@citychase.com or www.BellCityChase.com

Level Six Capital Cup May 7-8, 2005 Champlain Bridge, Ottawa

Come out for a FREE show. Meet and/or compete with Ottawa region paddlers and some of the best paddlers in the World. Major retailers from the region will be there so you can try the new models of kayaks and canoes. Sponsors: Boatwerks,Wilderness Tours and Ottawa Kayak School, Trailhead, MEC, Camp de Base, MKC, Liquid Skills, Esquif Canoes, Ottawa Outdoors Magazine. For more info conact Tyler at 274-0144 or visit the Web site at: www.levelsix.ca

Simon Rivers & Paddlefit Summer Kayak Series Various Summer Dates Kayak training classes are available for groups or by private lessons with 90-min sessions regularly scheduled If we can help schedule a class which better suits your needs please feel free to contact us. Also coming this summer the Trailhead Kayak races series. To book for Kayak Training call: 613-715-2243 or visit www.paddlefit.com

Celebrate the Wild Nahanni – Slideshow Wednesday, May 11, 2005 - 6:00pm National Library and Archives, Ottawa

Join the Canadian Parks and Wilderness Society (CPAWS) with special guests Becky Mason and Justin Trudeau.

ATTENTION TEAMS! If you play Ultimate, Volleyball or other team sports, we can sponsor you. • right across from Mooney’s Bay, in the Riverside Mall – off Ridgewood • patio, great food and beer • plenty of easy, free parking

Call Don Hill at 260-7550

GREENPAGES

GREENPAGES Bill Rhodenizer Registered Physiotherapist

Specialist in wealth & estate planning

Richard L. Holdham, CFP, CLU, CH.F.C., RHU A division of London Life Insurance Company

Suite 300, 1223 Michael Street

1101 Bank St. (near Sunnyside)

564-9191 • private physiotherapy clinic • a totally unique ‘hands-on’ treatment that works • 25 years experiences • to aid those suffering from muscle, bone and connective tissue disorders

Office - 613-748-3455, ext. 267 Residence - 613-825-8987 Email - rick.holdham@freedom55financial.com

The Ticket Guy

Discounted tickets to the Renegades, Ottawa Senators, and many other events! Tickets cheaper than anywhere else!

Shaunna Taylor

Sport Psychology Consultant Ottawa High Performance Centre 104 -100 Craig Henry Drive Ottawa ON K2G 5W3 (613) 274-3333 shaunnataylor@sympatico.ca

• Save on Landsdowne games and a variety

of other Corel Centre Events, such as Stars on Ice, Disney on Ice etc. • The Ticket Guy can help your cause by setting up a team or individual fundraising opportunity. • The Ticket Guy is a proud supporter of various community teams and organizations.

craig vroom

To book your tickets please contact Craig at:

613-851-0526 Tickets@TheTicketGuy.ca Supported by the Ottawa Senators and Renegades organization.

OTTAWAOUTDOORS SPRING/SUMMER 2005

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GREENPAGES

GREEN PAGES Reference Guide Your contact listing for all your outdoor adventure needs

SEA KAYAKING LESSONS Rick Wise, Director Horizons Adventures T. 705-866-2345 877-404-4142 Info@HorizonsAdventures.ca www.HorizonsAdventures.ca

LEARN TO KAYAK

on your weeknights or weekends right HERE in the city • locally, at the Champlain Bridge • kids lessons or adults • flatwater or whitewater • private or group lessons

www.DownToEarthKayak.com (819) 827-5905 or (613) 298-9254

Ecotourism and Adventure Tourism Join 11 years Management of competitive Program graduates. Want to talk to one?

SIR SANDFORD FLEMING COLLEGE HALIBURTON CAMPUS Contact: Sheila Rowell 705-457-1680 srowell@flemingc.on.ca www.flemingc.on.ca/ecotourism

EQUIPMENT, GEAR OR SPORT • Trailhead – 722-4229 • Mountain Equipment Coop – 729-2700 • Bushtukah – 792-1170 • Langford Sports – 725-5259 • Jenda Paddlesports – 826-0922 • Tommy & Lefebvre – 236-9731 • Expedition Shoppe – 722-0166 • Kunstadt Sports – 831-2059 • Glebetrotters Footwear – 231-6331 • Cycos – 567-8180 CANOE & KAYAK LESSONS • Liquid Skills Kayaking – 582-3340 • Down to Earth Kayaking – 827-5905 • Wilderness Tours – 800-267-9166 • Equinox Adventures – 800-785-8855 • Riverrun Whitewater Resort – 800-267-8504 • Ottawa New Edinburgh Club – 746-8540 (Rowing) • Horizons Sea Kayaking Lessons – 877-404-4142 OUTDOOR ACCESSORIES • World of Maps – 724-6776 • True North Satellite Phones – 796-3874 • FenDock – Cottage docks – 722-6581 • AquaPac – 800-331-5815 (Waterproof camera accessories) ADVENTURE /URBAN RACING & TRAINING • Equinox Adventures – 800-785-8855 • Bell City Chase – 905-282-0770 ext. 225 • Outlast – 728-0826 • Corpsynergy – 222-7943 • Quest for a Cure – 290-9481 • Rick Hellard – www.Zone3sports.com (Triathlon) WHITEWATER RAFTING • Wilderness Tours Resort – 800-267-9166 • Riverrun Whitewater Resort – 800-267-8504 • Owl Rafting – 800-461-7238 • Madawaska Canu Centre – 613-594-5268 ADVENTURE TRAVEL / GETAWAYS • Wakefield Mill Inn – 888-567-1838 • Calabogie Peaks Resort – 800-669-4861 • Adventure Lodge – 613-637-5507 • Ottawa Outing Club – 729-3034 • Ecotourism Mngmt Program – 705-457-1680 HEALTH & FITNESS • Holistic Clinic – 521-5355 • RA Centre – 733-5100 • CycleFit – 231-6985 • Rama Lotus Yoga Centre – 234-7974 • Fascial North Treatment Centre – 564-9191 • SiriusMed Wildnerness Safety – 877-982-0066 OUTDOOR VEHICLES • Tony Graham Lexus Toyota – 225-1212

c c Capital Ideas Communications • writing and editing services • marketing communications • public relations

Brant Scott c) 613-447-7726 brant.scott@sympatico.ca www.CapitalIdeasCommunications.ca

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“SURE WE’RE PREGNANT, but we’re not going to let it change our lives.” That’s an admirable credo espoused by many new breeders, but it’s trickier than winning a triathlon while carrying a full beer keg. Having kids will alter your lifestyle. Some things are probably best put on hold for a while, like standing on the canoe gunwales and peeing into a headwind. Sure, you can do it, but it’s no fun for anyone else. Another thing that belongs on the back burner is wilderness camping with really young children. They should at least be able to swim and wipe that icky stuff off their noses by themselves. During those early years when they’re too young to take into the outback safely, there’s an alternative to just staying home. You can go car camping. Admittedly, car camping is an insipid, poor cousin to wilderness camping, but it does come with one significant luxury — you have a car. In our case a few years back, an old van doubled as our pantry, change room, den, library and rec room. (Full disclosure: it was a pub one evening, too, while I sipped a quiet jar and caught up on the sports scores on the radio. Did you know Gretzky was traded?!) With our new brood comes a new tent. It takes the neighbours on three adjoining campsites to help pitch it, but once it’s up, there’s enough room inside to play handball. And to think I spent all those years lying in my tiny tent with that drippy, sagging nylon tickling my moustache all night. Eureka — what a joy to own a tent that’s bigger than my first apartment. (Note to self: capitalize on this unintentional product placement later on.) Before we pack the van, I take the manufacturer’s advice and pitch the tent in my backyard to soak it down with the garden hose. I would be very glad I did. The guy next door, however, thinks I’m off my rocker. Scratching his head, he asks why I’m flooding the rink in the middle of summer with a tent in the middle. Our children were three and four years old when we set up camp under the towering pines at Lake of Two Rivers campground in Algonquin Park. The wee chitlins have a great time swimming and playing tag and watching me blow ashes into our spaghetti as I try to coax flame from green firewood. Near the end of the day, however, the crickets go way too quiet as black clouds drag their knuckles through the treetops. The wind comes up hard and my right knee starts to throb from that line-drive to first base years before. We’re in for it. As we put away supper, the night sky is a swirling, purple bruise. We take refuge in our new tent, hoping the storm will track somewhere southward. Sometime around midnight, however, the heavens overturn and lightning sizzles overhead. The roar of a thousand bass woofers shakes the ground under our sleeping bags. Our son is becoming agitated, as his mother does when she forgets her thunderstorm poker face. I have always loved watching a

OTTAWAOUTDOORS SPRING/SUMMER 2005

good storm from a distance, but we’re inside the belly of the beast. With each flash directly above, I taste ozone thick on my tongue and the hair on the back of my neck rises from the static. This is the heller of storms. I can’t help but think of the 20 colossal white pines on our campsite that could crush a twostory house into kindling, let alone our quaking little shelter. The storm is too intense to head for the van parked nearby. I ponder for a moment if our life insurance is up to date, and I’m a bit surprised that I can’t remember who we asked to be godparents for our kids. I run the flashlight beam across the tent’s seams and I’m relieved to see no leakage. With all our newfound interior acreage, it seems strange that we’re all bunched up in the middle. My son’s eyes are pie plates as the wind whines through the guy wires, and the taut nylon skin snaps like a flag on the Peace Tower. I feel badly for my wife, who could get uptight during a thunderstorm in a bank vault. This is light years beyond her tolerance level. I check out our three-year-old daughter who is sandwiched between her brother and parents. In the midst of this tumult, she is sound asleep. Her peaceful, almost-smile reminds me of Mona Lisa. Go figure. The rain continues to pummel the tent and the mud and the picnic table and the van like an over-caffeinated drum corps. I feel thick, cold rivulets flowing beneath the plastic floor. Peeking out a slit in the front screen, I see the entire campsite is under water. Before long, the intervals between lightning and thunder grow longer, and we know we’re out of the woods, figuratively speaking. We snuggle down into our sleeping bags, turn out the flashlights and gave each other a hug as the storm moves eastward. We should be wet, hungry and miserable, but we’re not. I chuckle and listen to fat raindrops hitting the nylon as they tumble from the forest canopy. At last, my family emanates the little nose whistles of deep sleep. This really IS camping, I thought. We’ll do this again. As I doze off, I really, really hope I remembered to close the van windows. – Brant Scott is the editor of Ottawa Outdoors Magazine and a marketing communications consultant. Visit his web site at www.capitalideascommunications .ca or email him at brant.scott@sympatico.ca.

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Illustration by Keith Milne

THELASTBISCUIT – by Brant Scott

Issue #10 - Ottawa Outdoors Magazine

Articles inside

Tips from the experts to improve your game

9

Folding kayaks

Whitewater kayaks: how to choose the one for you

How to make a tin-can portable stove

How to portage like a pro

Training for your first this summer

Weather tips to help your camping outings