Sierra Rec Magazine Fall Travel Edition 2022 by Sierra Rec

EDITIONFALL 2022 Discover Green Creek Canyon 10 Ways ClimbingMountainMakesYourLifeBetter SKIESSIERRADISCOVERNIGHT

EDITORIAL Publisher Charlie Pankey Managing Editor Tom Trelenberg Contributing Authors Charlie Pankey Tom DonnaBillTrellenbergFinchJefferson Design Open Look Photography Willow Cornelius - Willow Photography ADVERTISING We look forward to helping you grow your business. Call us today at 775-546-3065 Or email charliepankey@sierrarecmagazine We are a locally-owned media company out of the Carson Valley. We look forward to serving you. Thank you for joining us for a summer of adventure. Sierra Rec Magazine was inspired by the locations, destinations, people, and events in the Sierra Nevada. We bring you this quarterly guide as a passion project of ours for helping others discover the beauty and magic of mountain living in the Sierra Nevada. Please consider supporting local journalism by visiting our advertisers or joining or Patreon membership. We look forward to bringing you more adventures. Look for our next edition in November 2022. Go to sierrarecmagazine.com to subscribe for free and never miss a story. COPYRIGHT © 2022 All rights reserved. No portion of this publication may be reproduced in any form without permission from the publisher. SIERRAREC MAGAZINE 3 FALL EDITION 2022 FALL EDITION 2022 The Cover photo image is by Willow Cornelious at Willow Photography EDITIONFALL 2022 Discover Green Creek Canyon 10 Ways ClimbingMountainMakesYourLifeBetter SKIESSIERRADISCOVERNIGHT 4 CALIFORNIA VIA FERRETA 8 TEN MOUNTAINWAYS CLIMBING IMPROVES LIFE By Donna Jefferson 15 FALL TRAVEL GUIDE Events Discover16green Creek 20 Falling for color in Eastern Sierra 25 31 SIERRA NIGHT SKY’S By Tom Trellenberg 38 CAPTURING THE VAST EXPANSE OF THE NIGHT SKY by Willow Cornelius 42 RETURN TO HEAVEN By Rocci Twitchell 45 THE GIFTS WILDERNESSDESOLATIONOF by Bill Finch 50 13-WEEK PROGRAMANDPRE-SEASONSKIINGSTRENGTHCONDITIONING By LivingFit

CALIFORNIA VIAFERRATA SIERRARECMAGAZINE 04 FALLEDITION2022

CALIFORNIA VIAFERRATA SIERRARECMAGAZINE 05 FALLEDITION2022

Challengeyourselfwithaguidedclimbing excursionontheruggedcliffsof California’sSierraNevada.ViaFerrata maybefairlynewtoCalifornia,butits originsareactuallyquiteold!ViaFerrata, Italianfor“ironway,”originatedduringthe firstandsecondWorldWars.Inorderto aidtroopsincrossingthehighpeaksand passesoftheAlps,therockwas retrofittedwithsteelladderrungsand cables.Thesteel“aids”madethe challengingterrainaccessibletosoldiers withnopriorclimbingexperience.After thewars,nobodybotheredtoremovethe leftoverhardwarefromtherockand eventuallyrecreationistsbeganclimbing theoldroutesforfun.Justlikethat,anew sportwasborn! Amodern-dayviaferratarouteleverages steelcablingandrungs(typicallymadeof anodizedsteelrebar)drilledintotherock wallthatallowonetoclimbverticaland sometimesoverhangingterrainin sneakersandasmile.Inmostcases, climbersclipintoaquarter-inchtohalfinchsteelcableatthewaistorchest,with feetand/orhandsusingsteelrungsto movejustasonewouldnavigatealadder. Longstoryshort,movingthroughavia ferrataroutefeelslikesomething betweenhikingandrockclimbing,andit’s anincreasinglypopularadventure offeringformountaintownsandsummer mountainresortsallovertheAmerican West. InCaliforniaRecreationalclimbershave exploredroutesinthegranitefor centuries.PlaceslikeYosemiteNational ParkandtheHighSierrabackcountryare filledwithroutesandclimbingtechnicians thatthriveontheinitialscrambleupa face.Butthereisacertainlevelofskill andabilitythatmustbeobtainedforthe averagetravelertoexperiencethese typesofrecreationalventures.WithVia Ferrettathesechallengesforthemost partareeliminated.

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Thereareinherentriskstoanytypeof climbing.HoweverViaFerrettaCourses havebeendesignedtohelpbeginners overcomesomeofthechallengesoffirst learningtorockclimbwhilekeepingsafety attheforefrontoftheoperations.The equipmentusedisverysafeforthe participants.Thebiggestdangersindividuals facearepotentialrockfallswhileclimbing. LocalSierramountaincompanieswork diligentlytoremovepotentialproblemson thecourseforasafefamilyexperience.

THELOOPHOLE – TheLoopholesharesthe first100’ofclimbingwiththeSkyline TraverseandSundialAreteclimbingupa deepgrooveintherockthatholdsfun movesbeforelevelingoffinafunscramble.

THESKYLINETRAVERSE -SkylineTraverse breaksleftwhileevokinganexploratoryfeel asitventuresuptowardsaseriesofslabs andledges.Afternavigatingthelowerslabs, climberswillencounteranarrowchimney featureclimbingrightthroughthemountain. Oncethroughthechimneysection,theroute movesthroughanotherledgesystembefore arrivingatabridgecalled“Monkeyinthe Middle”.Climberswillcrossoneatatime whileposingforthoseinstagramphotos.

LAKETAHOEVIAFERRATA TheTahoeViaFerrataisappropriateforall skilllevelsfromfirst-timeclimbersto experiencedalpinists.Wewelcomefamilies, groups,andindividuals.Althoughthe experiencedoesn’trequirespecialized mountaineeringskills,it’simportanttohave generalphysicalfitnessbeforejoiningusfor aclimb.Youshouldbeabletohike continuouslyforoneormorehours, dependingonthelengthofyourclimbing session. Routes

MammothCaViaFerrata 6Routestochallengeall levels Challengeyourselfwithaguidedclimbing adventureontheruggedcliffsofMammoth Mountain.ViaFerrata,whichmeans“iron path,”isanetworkofclimbingroutesusing steelcables,ironrungsandsuspended bridgesfixedtotherockthatclimbersare attachedtoforsafety.Withsixdifferent routesthatprogressindifficulty,ViaFerrata istheperfectalpineactivityforfamiliesand individuals. Thereare3easy,2moderate–joinedbya suspensionbridge–and1difficultroute. Followingyourorientation,yourguidewill determinethebestroute(s)foryou.The routesascend180ftandspanover300ft acrossthecliffband.

StoryfeatureimageCourtesyofPalisades SIERRARECMAGAZINE 07 FALLEDITION2022

IsViaFerrettaSafe?

THEFLAMINGOBUTTRESS – Thisshort sectionoftheTahoeViaFerrataallowsall climberstoquicklylearnhowtoconnect themselvestotherockandslidethe carabineralongthemetalcableusingthe ContinuousLifelineSystem.

THESUNDIALARÊTE–theSundialArête sharesthefirst100’ofclimbingwiththe SkylineTraversebeforetakingaright. Climbingthroughsteepeningterrainbelowa technicalskiruncalledSylvestersSlot, climbersbeginslowlygainingexposurefrom below

TENWAYS MOUNTAIN CLIMBING IMPROVES LIFE

by:DonnaJefferson

healthisdiet.Whenyou’re takingonmajortrails, you’regoingtoneedtoeat foodthatfuelsyourbodyin therightway.Thiswill encourageyoutomake gooddietarydecisionsand you’llpickuphealthyeating habitsalongtheway. AppreciateTheLittleThings SIERRARECMAGAZINE 10 FALLEDITION

seriousfitnessandphysical strength,anddifferenttrails willrequiredifferenttypes offitness.Someofthemore intenseoneswillrequire consistentlysteepclimbing, whileotherswilltestyour physicalendurance.Never mindaltitude!Ifyou’re takingonapeaklikeMount Whitneyorsomethinga littlehigher,yourlungswill needtoundergoserious training.

PhotoByRodrigo To beinthemountainsis tobetrulyfree.Not necessarilyfreefromallof life’schallengesand hardships,butfreeto explorethemandtoexplore yourself.Withoutthe constraintsofday-to-day life,whetherit’syournineto-fiveorthepersistent naggingofnewsandsocial media,theworldopensup andyou’refreetoexploreit. Mountainclimbingisa multifacetedactivity, combiningtheopportunity toimmerseyourselfinthe greatoutdoorswhile challengingyourself physicallyandmentally. Whetheryouenjoy mountaineeringforits sport-relatedbenefitsorfor thefactthatitallowsyouto enjoynature,mountain climbinghasthepotentialto improveyourlifeina numberofdifferentways. Thatis,it’saboutthe journeyandtheexperience, notonlysummitingthe mightypeaks. “Climbthemountainnotto plantourflag,butto embracethechallenge, enjoytheairandbeholdthe view.Climbitsoyoucan seetheworld,notsothe worldcanseeyou.”–David McCulloghJr.Whether you’reexploringtheworldfamousYosemiteNational ParkortheominoussoundingDeathValley,your mountainclimbing experienceissuretobe beneficial. Herearetenways inwhichmountain climbingcan PhysicalHealthAndFitness -Mountainclimbingrequires Anotheraspectofphysical

improveyourlife.

whatitiswestandtolose. Embracethisincredible perspectiveanduseitto motivateotherstoprioritize savingtheenvironment. LearnPatienceAnd Perseverance – Mountain climbingcanbetiring,itcan hurt,andsometimes,the trailsmayseemendless. Whetheryou’renavigating thedepthsofKingsCanyon NationalParkoryou’vehita metaphoricalbumpinthe roadonyourclimbingtrip, patienceandperseverance arekey.Mountaineeringwill teachyoutoremaincalm andlevel-headedandto faceyourproblemswith patience.Indeed,sometimes themostimportanttoolyou havetocompleteatrailora summitapeakisalittlebit ofperseveranceinyour backpocket. MeetNewPeopleAndMake IncredibleConnections Whetheryou’regoing mountainclimbingwith friendsortakingonan adventurewithlike-minded

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–

tacklinganextended mountaineeringtrailora dayhikeinSequoiaNational Park,beingoutinthe mountainswillstripthings downtothebasics.Itmay notbewhatyou’reusedto.

Butbeingwithoutyour creaturecomfortswillteach youtoappreciatethelittle thingsyoutakeforgranted, aswellastheluxuriesin life.

GainAnAppreciationFor TheImportanceOf ProtectingTheEnvironment – Beingoutdoorsand experiencingthebeautythe mountainshavetoofferwill remindyouhowimportantit isthatwestrivetoprotect theenvironmentatallcosts. Evenifyoualreadyconsider yourselfafierceecowarrior. Exploringthemountains andnaturalterrainwill demonstratefirst-hand

LearnImportantSurvival Tricks -Livingoutinthe opencertainlyisn’tforthe faint-hearted.Whetheryou figureouthowto understandwinddirection andpredictincoming weatherorhowtomake fire,hunt,andkeepyourself aliveinextremeconditions, you’reboundtolearn importantsurvivalskills. Notonlyaretheseuseful thingstoknow,butthe challengewillalsoallow youtoprovetoyourself whatyou’recapableof.You’ll feelmoreconfidentand yourself-esteemwillgeta boosttoo.

InLife -Whetheryou’re

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strangers,you’resuretobe wellacquaintedbytheend ofit.Beingoutinnature, challengingyourself mentallyandphysically, whileenjoyingthebeautiful scenery,isasoulful experiencethatallowsfor thebuildingofincredible connections. LearnToBePreparedFor AndEmbraceChange –One thingyoucanrelyonisthat mountainclimbingis unpredictable.Thingsare suretochangeasyougo, alteringyourplansand expectations.Whetherit’s theweatherortheroute, there’snotmuchyoucando aboutthat.Whatmattersis yourmindsetandhowyou react.Learningtobe flexibleandembrace changeisanimportantskill that’llcomeinhandyinthe mountainsaswellasin yourday-to-daylife. AlwaysBeReadyToLearn ANewLesson –Everytrip hassomethingdifferentto teachyou.Youmaybe takingontheYosemiteHalf DomeExperienceand realizethatyoudidn’tbring enoughwater.Orwhen tacklingahardcoretrailin DeathValley,youmay discoverthatyouneedto spendabitmoretime workingoutdifferent musclegroupsasyourbody istakingstrainincertain ways.Whateveryoulearn alongtheway,beingopento learningnewlessonswill surelyenrichyourlife. GainPerspective& Destress –Beingoutin

natureallowsyouto disconnectfromtheworld andrememberthethings thataretrulyimportantto you.Whetherit’sfamily, friends,oranotherpoignant aspectofyourlife,mountain climbingisagreatwayto gainperspective.Spending timeinnatureisalsoa greatdestresserasyoucan unplugfromdailylifeand allthepressureitbrings. ExploreTheWorld –Withso manyincrediblemountains andtrailsallovertheworld, mountainclimbinggivesyou theopportunitytotraveland seesomeofthemost beautifulplacesacrossthe globe.

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#goexplore Discover moreof theSierra Nevada Sierrarecmagazine.com

Fall Travel Guide YOUR GUIDE TO FAMILY FUN ADVENTURES IN THE SIERRA NEVADA THIS FALL.

ATMOSPHERE-PARTYOVER

November

DISCOVER

DISCOVER GREEN CREEK

HikewithBeau�ful LakeDes�na�ons GreenCreekCanyonisnotthe mostpopularofthedes�na�ons thatyouhearaboutwhen touristssearchoutthebest placeforfallcolors.S�ll,locals knowthatGreencreekholdsa specialplaceforfallfoliagehikes andbreathtakingmountain landscapes. Wemadeourfirstvisitin2020 a�erafewrecommenda�onsfor afallhikeadandwereblown awayatthebeautyinthis Canyon.Tobehonest,thistrail hadbeenonmylistforyearsas apoten�albackpacking des�na�onandbackcountry accessportforYosemite Na�onalpark.Sogiventhe chancethisfall,Igrabbedmy hikingbuddyandheadedoutfor someexplora�onuptheCanyon withplannedstopsatGreen LakeandEastlakeforadaytrip. TheGreenCreekTrailis approximately5milesoff highway395justsouthof Bridgeport,Ca.TheForest serviceroadisawell-maintained dirtroadthatclimbsupandover thefoothillsbeforetheCanyon. Aswecameoffthehillintothe Canyon,thescenerymademe pullthecaroverforourfirst picture. GreenCreekisapopularplace fordispersedcamping,dirtbike, andhorsebackriding.Thetrailis opentoDogsandhorses. TheGreenCreektrailisaneasy hikeforapproxamilefromthe trailheadtotheHoover Wildernessboundary.It

EasternSierraColor

providesseveralstunningareastoenjoyfall colorsinthefall. SupposeyouareintheBridgeportregionseeking outaccessiblecolorspots.Inthatcase,thefirst greatstandoffallcolorcanbefoundlessthana halfmileupthetrailheadfromtheparkingarea. "Oneincrediblycoolsec�on ofthistrailthatisunrelated tofallcolorbutworth checkingoutisBeaverDam that,whichisrightoffthe trail." Thenext1.5milesuptoGreenLakeisaslightly moderatehikeofswitchbacksthatclimbupto thelakethroughseveralaspengrovesandlush forestthatcon�nuestobringyounexttoGreen Creek.Thishikesec�onisintheHoover Wilderness.Itprovidesspectacularpeakviews andstunningcontrastsofrockandgranite forma�onscarvedbyglaciersandwind.Andin thefall,youcanfeellikeyouarebathinginfall colorsastheAspenshugthetrailandcreatean incredibleexperienceduringpeakleaf-peeping season. Ofcourse,thedes�na�onformostistheLakesin theCanyon.GreenLakeispopularfishingand backpackingdes�na�onandthefirstlakeonthe trailintheCanyon. HikershaveachoicetoclimbuptoWestlakeor toEastLakefromhere.Backpackerscantrek beyondEastLaketoGillman,Hoover,and SummitLakeswhilecrossingoverintoeither YosemiteNa�onalParkorbackdowntheVirginia LakesCanyontrail.Wechosethe1-milehikeup toEastLakeonourtripbeforeturningaroundfor theday. MostBackpacker�pssuggeststar�nginVirginia LakesCanyonandcrossingovertoGreenLakes Canyonifyoudothisasathru-hike.Backpacking fromVirginiaLakesCanyonlookslikeitmight saveyousomever�calclimbasthegreencreek canyonstartsatalowereleva�on. SIERRARECMAGAZINE 23 FALLEDITION2022

GreenCreekCanyon GreenLake SIERRARECMAGAZINE 24 FALLEDITION2022

SIERRARECMAGAZINE 25 FALLEDITION2022 FallingFor Colorinthe Eastern Sierra

Cu�hroatBreweryandStoneflyare

OnscenicRoute88inHopeValley standsprobablyoneofthemost photographedaspengrovesinthe Sierra.Stretchingalongthehighway fromWylderresort(Formally Sorensons)westapproximately11 milestoCarsonPass,thegrovesare intermingledwithHopeValleyand thesurroundingpinesofthesierra rangeSouthofLakeTahoe. AtWylderresort,guestsfeellikethey havebeenbathedincolorasthe en�reresortisbuiltinagroveand providesspectacularfallstrolling. Andifyouarewise,youwillstopat theHopeValleycafe&bakerynextto thebridgeforagreatpieceofthe locallymadepie.Afewmilesupthe road,thehighwaysplitsanddoes provideaccesstoLutherPasswitha setofaspensandmeadows,but mostvisitorstravel10milesfurther uptheroadjustbelowCarsonPass foroneofthemostphotographed loca�onsintheSierra.Anold homesteadlocatedjustRedlake creekprovidesabeau�fulbackdrop ofaspen,oldbuildings,and mountaintoppeaks. Travelerscantravelanother10miles overCarsonPassandfindlovely aspengrovesnearCaplesandSilver Lake. LakeTahoe TravelingtoLakeTahoeinthefall seasonisaperfectvisit.First,the crowdsofsummerare,forthemost part,dispersed.Secondly,thefall colorsandthecrispmorningairarea greatwaytospendthedayhiking, travelingaroundthelake,or a�endingafes�valorevent.

wellworthyourvisit.

AlpineCounty California TravelersinAlpineCounty,Ca. Experiencefallcolorsina combina�onofplacesalongthree Sierratreasuredscenicroutes: MonitorPass,Ebbe�'sPass,Scenic Route88,ortheCarsonPass highway. MonitorPasstakestravelersfrom Highway395upandover8300'and pastahillsideofaspensrightnear thetopthatallowsvisitorstotakea pleasantdirtroadstrollthroughthe fallcolorsandevenhasplacesfor dispersedcampingforthosewholike acoldeveninginthemountain.

themostbeau�fulscenerybursts

intosight.Bothtravelersbycarorby footcanfindastunningblanketof yellow,orange,andred.However,fall ColorscanfadequicklyintheSierra seasonsasWinterpushesitswayinto ourlives,sowerecommendnot holdingoutonthesefallhikesifgiven achance. TheEasternSierraandLakeTahoe regionarepopulartraveldes�na�ons eachfallforleaf-pepping.With variousloca�ons,somewithaspen grovesthatarehundredsofyearsin themaking,Monocounty,Alpine County,andtheLakeTahoebasinare geographichotsspotsforfalltravel.

OnHighway4(Ebbe�'sPass), travelerswillheadwestandclimbto aneleva�onof8730'.Afewmiles beforethesummit,driverswillbe slowedbydrama�ccolorchanges thatlinethehighwaymixedwithfirs andpinesinthissec�onbetween UpperCascadeFallsandKinney reservoirisalovelyweekendtrip. Tripnote:Stopforlunchin Marklevillewhileyouareclose.

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AstheseasonschangeintheSierra,

OntheeastsideoflakeTahoeonthe Nevadaside,apopularplacetovisit isSpoonerLakeStatePark.Aspens linetheSoutheastsideofSpooner lake,andforhikersandmountain bikers,thetrailtoMarle�elakeis oneoftheregion'smostcolorfulfall hikes.Marle�eLake'sthickaspen groveswrapthehigh-al�tudelake aboveTahoe'sEastShoreinorange splendoreachfall.Star�ngat SpoonerLake,afive-milehiketakes youthroughintermi�entfallfoliage toMarle�eLake,wherehikerspass throughlargeclumpsofaspento reachtheshoresofMarle�eLake. Thelakeshoreisringedinyellows, oranges,andredseachfall,making foraspectacularse�ngforlunch beforehikingbackdownhillto

AllfalltripstoLakeTahoeshould includeadrivetoTaylorCreekand theFallenLeafLakeareaonthewest side. CampRichardsonBikeTrailand TaylorCreek-Forashortstretch alongHwy89,thepineforestsgive waytoaroadsidetreatoffallcolors. Localsalsoknowthatroadsbackto thetrailheadofMtTallacarefilled withfallcolorsandagreata�ernoon hike.AbikerentalfromAnderson Bikeshopon89iswellworthyour �me.

JustsouthwestofTahoeCity,the plateauofPageMeadowsisdo�ed withaspensandcrisscrossedby trails.Theareaputsonperhapsthe bestfallcolordisplayinTahoe,and thewealthofdirtpathsallowshikers tochooseahikeofnearlyany length.Convenientaccessfromthe bussta�onparkinglot(knownas64 acres)justsouthofTahoeCityoroff ofWardCreekBoulevardmakesfor aneasydayhikeinamajes�cfall se�ng.Bringthecameraandwind throughmeadows,aspengroves, pine,andfirforests. LutherPasssouthofLakeTahoe providesnotonlyarouteintoHope Valleybut,alongtheway,several largemeadowslinedwithaspen colorsinthefall.Inaddi�on,two trailsoutofthepass,theRoundLake /Sco�sLake/TahoeRimtrailand theChristmasvalleytrailto Dardanellelake,arebothgreatfall hikeswithlotsofcoloralongthe route. Bridgeport/Lee Vining HeadingsouthonHighway395out ofNevadaandintoCaliforniaisan

incredibledrive.Itfollowsthewalker riverupfromTopazlakealongthe way,catchingseveralloca�ons whereco�onwoodslinetheroad andaspenslinetheriverfora pleasantdriveexperience. Adventurousdriversmightheadup SonoraPassonscenicroute108to findseveralcolorspotsalongthe climbtothepeak. Forthehikersinthegroup,atripto oneofthreeincrediblefallcanyons mightbeinstore.GreenCreek Canyon,VirginiaCanyon,andLundy Canyonprovidevisitorsaccessto world-classfallhikingexperiences. Fromourperspec�ve,theCanyon hikesintheBridgeportareaheading intotheHooverwildernessarecan't missmust-dofalladventures.Never mindthatinyourtravelsfrom BridgeportdowntoLeeVining,you passConwaysummit,oneofthe mostextensivegrovesrightalong highway395. BothLundyCanyon,near5miles NorthofLeeVining,andGreen Creek,Approximately5milessouth ofBridgeport,allowdriverstosee significantcolorwithina5-10 minutewalkoftheparkingarea withoutmuchphysicalasser�on.

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SpoonerLake.

Fallleafpeepingnear Mammoth, California,andthe JuneLakeLoop TheiconicimageoftheSierra Nevadamountainsismorethanjust snow-cappedpeaks.It'salsoa kaleidoscopeofcolor,astheleaves ontreeschangefromgreentored, orange,andyellowinthefall.The best�metoseethisisSeptember throughOctober.Ifyouaredown southandlookingforafall adventure,considertakingan autumnroadtripthrough MammothLakesandJuneLake. Bothareasofferplentyof opportuni�estoenjoythechanging leaveswhileenjoyingother ac�vi�es.TraveltoConvictLake, RockCreek,MammothLakes,the JuneLakeLoop,Yosemite(Tioga Pass),andfurtheruptoLundy Canyonandbeyond.Travelersknow thisareaasoneOFAMERICA'SBEST FALLFOLIAGEFORESTS. MonoCountyhasagreatfalltravel resourceandadownloadablefall foliagemap. Hereisashortlistofloca�onsand eleva�onsprovidedbyMono county. LEEVINING TiogaPass(9,943')LeeViningCanyon(6,781')LundyLake&Canyon(7,858')BENTON&120EAST SagehenSummit(8,139')JUNELAKELOOP JuneLakeLoop/Hwy158(7,654')MAMMOTHLAKES MammothLakesBasin(8,996')CROWLEYLAKE/McGEE CREEK/CONVICTLAKE McGeeCreekCanyon(8,600')AroundCrowleycommunity(6,781') ConvictLake(7850')ROCKCREEKCANYON RockCreekRoad(9,600')SIERRARECMAGAZINE 28 FALLEDITION2022

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Remember the last time your family visited the forest? It’s a place of wonder and imagination for the whole family—where stories come to life. And it’s closer than you think. Sounds like it’s time to plan your next visit. Make the forest part of your story today at a local park near you or ﬁnd one at DiscoverTheForest.org.

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Discovering SierraNight Skies

ByTomTrellenberg

Seeing the Milky Way in all its glory may not be difficult...if you live in Delta, Utah. One of my vivid memories of my younger years was seeing one such spectacular view. Being twenty-two, a recently minted Naval Aviator, and feeling the invincibility of youth, the idea of flying over U.S. 50, coast-tocoast, in your new Corvette procured with the Navy’s ‘Career-starter loan’ (commonly known as the ‘car loan’), with only a few hours sleep is a no-brainer. Somewhere between the Nevada border and Delta, it hit me that it was really, really dark. Other than the small patch of road illuminated by my headlights and the starts, there was nothing to be seen. No moon, no horizon, no electrical lighting— not even way off in the distance. At three in the morning, I was the only vehicle on the road. I pulled off the road, shut down the car, and closed my eyes as I opened the door as not to loose any of my night vision. The sight I saw was absolutely breathtaking. I felt I could see every star in the sky. From the light of the stars only, I could actually read the larger text inside my US road atlas—yes, that big, ~11”x 15”, usually red, 70ish page book we all had since GPS, Google Maps, and cell phones were still a decade away. In memory, I can see this as clearly as I did that night. Just for fun: Our sun lies in the Orion Arm of the Milky Way. In northern-hemishere winter the band of stars we see is looking through the Sagittarius Arm toward the galactic core (coreward) and in northern-hemishere summer, we look rimward through the Perseus Arm, out toward intergalactic space. For pictures and verbiage, see: Which spiral arm of the Milky Way holds our sun? The uniqueness of my youthful experience was highlighted by a recent backpack camping trip into Yosemite National Park over the 4th of July. Don’t get me wrong, the stars were incredible. Nevertheless, one could not ignore the glow above the horizon in all directions. Few are those who can easily make it into Yosemite-type isolation from the lights of civilization, let alone a moonless night in western Utah. Even if you are willing to put in the effort to get to such a place, where do you go? I was fortunate after watching 4th of July fireworks in Bridgeport, CA to have some great impromptu stargazing with my kids by spontaneously leaving NV338 to travel eastward for a ways down FR028 (a well defined dirt road leading to Hawthorne, NV). We spent a good 45 minutes just looking at the Milky Way, Felix Mittermeier

(https://pixabay.com/photos/milky-way-stars-night-sky-night-2695569/) SIERRARECMAGAZINE 32 FALLEDITION2022

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PhotobyWillowPhotography

CapturingThe VastExpanseof TheNightSky ByWillowCornelius-WillowPhotography AbeginnerGuidetoNight Photography Stargazingisoneofthemostancientand deeplyinspiringpracticesthatwedoas humans.Itconnectsustotheheavens. Photographershavetakenstargazingto anotherlevel,capturingthevastexpanseof thenightskyandtransformingitintoart. Somuchofphotographyispursuing, observingandcapturinglightandnight photographyisnodifferent.Asa photographer,capturingstarscanseem intimidatingbut,ifdoneproperly,canresult instunningimagesoftheMilkyWayand beyond. Therearesomeprettysimplethingsthatwill helpthebuddingphotographerintheir journeyintothenightsky. TheRightPhotography Equipment First,you’vegottohavetherightequipment. Thefirstofthethreeessentialsisadigital camerawithgoodISOcapabilities(fullframe ifpossiblebutnotrequired).Ideallyget yourselfafast,wideanglelens,typically somethingthatcanshootwideopenatf2.8or moreandaround14-24mm.Aprimewide angle lensorazoomlensinthisrangewouldbeperfect. Thelastandmostessentialthingisasolidtripod.You willbeshootinglongexposuressoasteadytripod withaslittlecamerashakeaspossibleiscrucial.A flashlightisnotessentialbutisusefulforbothseeing whatyou’redoingandusingitforlightpaintingto illuminateyourforeground.Thereisplentyofother equipmentthatwouldhelpoutinthefield,butforthe beginnerthisisallyouneedtogetstarted. PickingaLocation Thenextstepispickingalocationwithadarksky withnomoonandaslittlelightpollutionaspossible. Doyourresearchandfindoutwhenthereisanew moon,whentheMilkyWayisvisibleinyourarea(it isseasonal)andfindaremotelocationwithlittletono lightfromcities. IuseanAppcalledPhotoPillstotracktheriseand setofthemoonandtheMilkyWayanduseDarkSky Findertocheckthelight pollutioninareasIamcontemplatingshooting.There areawidevarietyofoptionsouttherethough. Onceyouhavegatheredyourgearandhaveyour locationandtimingfiguredout,it’stimetoget shooting!Firsttip,alwaysalwaysalwaysshootin Raw.Justdoit!Whenonlocationinthedark,itis besttouseliveviewandmanualfocussoyouhave themostcontroloveryourfocalpoint.Onceyouhave SIERRARECMAGAZINE 39 FALLEDITION2022

yourevelinthebeautyofthenightskywhileshooting. BePresent

ISOSettings

Withoutgettingintothe500or600rules,asthey canbeconfusing,thebestbetistoshootbetween 15and20secondsandadjustitbackifyoustartto seestartrails.Shootingwideopenatf1.4orf2.8is besttoletthemostlightinaspossible.Ifthefocus issoftyouwillwanttoadjustdownabit.Ifyou wantto lightuptheforegroundruntheflashlightoverthe areaquickly.Therewillsurelybesomepost processingthatwillneedtobedonetogetthefull effectofnightshooting,butifyoutakeyourtimeto getitrightincamerayouwillhavetherawimages

overwhelmingatfirst,gettingthebasicsdownwillhelpyou

youneedtocreatesomepixilatedmagic.

devoteetothenaturalworldistobepresent.Photographyis abeautifulmodalitybutcantakeyououtofthemomentabit whentryingtogeteverythingrightonatechnicallevel.If youcandoanythinginthosesecondsofstillnessandquiet asyou waitforthelighttorevealitselfincamera,takeitin,letthe universeunfoldandshowyouhermagic.Itisnotjustyour eyesthatadjusttoseethedepthofthelightofthestars,itis yourheartandsoulaswell. SIERRARECMAGAZINE 40 FALLEDITION2022 PhotobyWillowPhotography

chosenyourfocallengthandcomposedyourshot, youwanttochooseabrightstaroralightfarinthe distancetofocuson.

YouwillneedtozeroinonthebestISOsetting, shutterspeedandaperture,whichwilltakesome tinkering.Ifyoudon’thaveagoodunderstanding ofhowthesethreesettingworktogetheritwouldbe wisetodosomeresearchontheexposuretriangle. AnISOof3200isagoodplacetostartandadjust it asnecessarytoreducenoiseandaccommodatethe othersettings.

LongexposuretimesarekeyforshootingtheMilky Way,butnottoolongoryouwillstarttoseestar trailsfromtheearthrotating.

Whilethemechanicsofshootingthenightskycanseem tointegrateitassecondnatureinyourphotography,which willultimatelyallowyoutobepresentinthemomentandlet OnelastpieceofadviceIwouldgiveasanartistandasa

PhotobyWillowPhotography

andwantedoutofthatsmall town;itwastimetobreakfree!I wantedtoadventureandlivein thebigcity!SoIactuallyleftthe dayIgraduatedin1986.After alltheseyearsinthebigcity,I oftenwonderwhyIleft&Ican’t waittogetback!Givemea horse,apacksaddlefulloffood, atent…afishingpole,afirepit …andaRootBeer!!I’vehad enoughofthebigcity! RidingAgainwithGoldLake Stables Whocouldpossiblyanswermy calltoreturntomyoldlife ridingmyhorseamongstthetall pinesandfirs? GoldLakeStables! GoldLakeStablesgivesmethat “returntoheaven“feel!Trulya remarkableplacetorideahorse safely,andevencampwiththe horsesifyouwant. GoldLakeStablesoffersmany packagedealsforridinghorses… WhydidIeverwanttoleave suchabeautifulcountry..?? AllIknowisuntilIfindasmall pieceofland,buildmycabin, withmyfirepitandfindanother horse…I’mridingwithGold LakeStables!! Sincegraduatingfromhigh school,I’vetraveledaroundthe county,meetingfabulouspeople, rockstars,moviestars,famous martialartists,andafew cowboys….. Everyyearthatpassesby,Ifeela void..theconstantyearningto returntothemountains,fishing, hiking,camping,andridingmy horseRowdy…. SIERRARECMAGAZINE 43 FALLEDITION2022

RETURNINGTO HEAVEN ByRocciTwitchell

MYADVENTUREBACKTO THESIERRAFORALITTLE HORSEBACKRIDINGWITH GOLDLAKESTABLES

Igrewuptriangledbetween3 smalltownsinthenorthern Sierra,Portola,Clio,and Graeagle,California.Ifyouwere passingthroughinyourcar&if youblinked,youwouldmiss seeingthesmallscenictown amongstthetallpinesandfir trees!Infact,ourtownisso small,myPortolaHighSchool graduationceremonyin1986 consistedofonly50students. Theceremonytooklessthanan hourtoannounceandhonor thosegraduating!! The7yearsbeforemy graduationinvolvedlotsof Football,Track&Field,and Skiing!Myhomewaslocatedat theIronHorseSubDivisionnear theShroederEstate,andmy familyhadhorses.Myhorsewas namedRowdy.Rowdywasapure blackQuarterHorse.Rowdyand Ispentmanyofthoseyears ridingaroundTheNorthForkof theFeatherRiver.Ifished,

Camped,andhuntedwithRowdy foralmostall7,ofthose beautifulyears. MystepfatherworkedaDude RanchinCliowiththeMadalena family;that’swhereIalsohung outandlearnedwhatmountain oysterswereandhadsteakand eggsforbreakfast! ThedayIgraduated,Ifeltfree

ThevoidisneverfilledasIdriveamotorized vehicletoandfromwork,placemycowboy bootsonconcreteratherthandirt,andseetall brickbuildingsthatshouldbetallpinesorfirs.I nowhave4beautifulchildrenwhoalsofeelthe voidIdo… IdiscoveredGoldLakeStableshelpsfillthevoid ofbeingunabletorideandseethosetallpines andfirtrees. GettingEmotional RecentlyIbookedatrailridefor7..2ofmy kidsandsomeclosefriendsatGoldlakeStables. Theweatherwasperfect..slightlycloudyskies.. warmsun…idealtemperatureforalightcoator longsleeveshirt…ontopofabeautifulhorse. Thehorseswerewaitingatthehitchingpostnear thestables,saddled,fed,calm,andreadyfora shorttrip. Nothingbeatsthesmelloffreshmountainair, pinetrees,aleathersaddle,andaslightlysweaty horse. ThetrailridewithGoldLakestableswas amazing.Youwilldiscover4magicalthings happenwhenyourideahorseonamountain trail: 1)VisualStimulating 2)Smellsincredible 3)Clarityofhearing 4)Emotionalrelease ThesceneryoftheLakesbasinnearGraeagleis visualheaven.Butalongwiththevisualcomes thesensoryaspectsofhearingandscent.The scentofpinetrees,thefreshmountainair,the occasionalsnortofthehorses,theleathersaddle squeakingunderyourlegs,andthecalm,gentle ridecanbeveryemotional. AsIwatchedmykidsandfriendsenjoyingthe mountainride,themoment’semotionswere intoxicating.Agreatsenseofpeace,happiness, andsafetythathadbeenmissingsincemytime ontheranchthosemanyyearsago. Mykidsabsolutelylovedtheride….asdidmy friends. Wewillbereturningassoonaswecan!! SIERRARECMAGAZINE 44 FALLEDITION2022

ByBillFinch

TheGiftsofaDesolation WildernessExperience PhotobyBillFinch SIERRARECMAGAZINE 45 FALLEDITION2022

canfullyrealizeandbenefitfrom seeingtheaddi�onalfeaturesofa wildernessexperience;notablya sunset,thenigh�mestars,anda morningsunrise. IpersonallyloveDesola�on Wilderness.Itisaremarkableplace; itisclosetowhereIlive,easytoget to,andonlymoderatelydifficultto hikeupintothehighcountry.AsI hike,withagoodexpenseofeffort (asyouwilltoo),thewilderness seemstobeckonandgive encouragementtocon�nueupward. Highinthewildernessthehikingis onlyasstrenuousasyouwantitto be.Trailsmeandereasilyalong streamsandbylakesoryoucanhike upchallengingslopestotakein broadvistasofthemountains aroundyouandthelakesand streamsbelowyou. Desola�onWildernessshinesinits remarkablecombina�onofgranite andwater.Ever-presentlakesare foundinicecarvedgranitebasins,

Oneofthemostpopularadventures peoplelookforwardtowhenvisi�ng theLakeTahoeregionishavinga mountainhikingexperienceinthe awesomeDesola�onWilderness, which,Ihastentoadd,istheir wilderness!Andyourstoo! Yourpersonalwildernessexperience canberealizedbyday-hikingalong thewildernesstrailsorovernight campinginthewildernessback country.It’syourchoice.I recommendanovernightstaysoyou

spring�meifyouclimbuphigh enough. Withoutthediscussionofgranite, youwouldnothaveacomplete portraitofDesola�onWilderness. Graniteiseverywherefrom rela�velyflatsmoothpolished bedrockterrainuponwhichyoucan easilywalk—crea�velylabeled “SierraSidewalk”--tothepeaks,and cliffs,andmassesofroughjagged rocksandwell-roundedcar-sized boulders,callederra�cs,having beenchao�callystrewnaroundthe landscapebyretrea�ngglaciers.Itis anopenspaceinwhichyoumay hikeandclimbtoyourheart’s content.Itistrulyaplaygroundfor adultsaswellaschildren. Addingtotheinspiringsightsarethe soundsofthismountainwonderland thatfulfillthewildernessexperience asyouhike.Thesoundsofnature surroundyou—justlisten.In addi�on,youcanlistenforthequiet. Forifitisquietsolitudeyouseek, youcandiscoversecludedout-ofthe-wayplaces,yourownpersonal spacejustawayfromthebeaten paths,asanctuary,whereyoucan feelpeaceandcomfort.Herewhere humancontactiseffec�velynil, quietprevails,youarebathedin solitude,andyoumayfindthatyou canactuallyhearyourown thoughts. Itisawonderfulplacetorelieve yourselfofstressesandother personalburdensyoucarrybecause ofthechaosweconfrontonalmost adailybasisinourworldthesedays. Thisreliefyouseek,andwillrealize, istheexperienceofsolitudewithits inclusivenaturalhealingquali�es. Thehealthbenefitsofsolitudehave alwaysbeenapartofthemountain experiencetherereadytobe impartedtothevisitorseeking solace. InJohnthers,wildernesssolitude bestowshealingbysoothingthesoul andrefreshingthespirit.Thegi�of solitudeaddedtoawellengaged hikingadventureintensifiestheawe andwondermentofyourwilderness experiencenowandintothefuture. Inaddi�ontotheremarkably enjoyablequali�esoftheDesola�on Wildernessexperiencejust presented,Iwanttointroduceyou totheexperienceofengaging solitudewhileonyourDesola�on

calledcirques,whosesidesare massivegranitewallsrisingto heightsoffivehundredtoa thousandfeetormoreabovethese sapphirebluelakesthatdotthe landscape.Mostofthesepris�ne gemsarelinkedtooneanotherby crystalclearstreams.Thestreams— thosemarvelousstreamswiththeir roughandtumblecascadesfalling intoquieterpoolsandponds—are par�cularlyexci�ngtoseeinthe Springastheymaketheirwayfrom laketolakecon�nuingdownandout oftheWilderness.Desola�on Wildernessboastsmorethan130 streamsandlakes—alljoysto behold. Lushconiferousforestsfillthelower eleva�onsofDesola�on;however, higherupwhereglaciersexposed andpolishedbroadexpansesof granitethousandsofyearsago, forestse�ngsaresparse.Single treesandmodestgroupingsoftrees growinsmallareasamonggranite slabsandboulderswherejust enoughsoilhascomeintoexistence toprovidesustenancetothefew thatgrowtherealongwithother flora. Widevarie�esoffloweringplants typicallygrowaroundtheedgesof lakes,streams,andnearother sourcesofmoisture.Surprisingto some,istheabundantplantlifethat alsoexistsinthehigherbarrenrocky landscape.Toseethem,allyouhave todoistolookdownbesideyour feet.Unlessstandingonsolid granite,youimmediatelyseesmall floweringplantseverywhere.The spectacularwildernessflowershow beginssoona�erthesnowmelts andcon�nuesthroughoutmostof thehikingseason.

Wildernesshikingadventure. Tohavesuccessfulengagement,you needtobemoreawareofthe wildernesssurroundingsorse�ngin whichsolitudemaybejoined.In ordertoimmerseyourselffullyin experiencingsolitude,youmust inten�onallyinvolveallofyour sensessoastoenableyour thoroughandcompleteimmersion inthewildernessenvironmentor se�ng.Thewildernessa�ributes previouslypresentedarecollec�vely these�nginwhichyouhavethe opportunitytoachievethefull measureofsolitude.Forthis experiencetobefulfilling,you essen�allyneedtobebyyourself awayfrompeopleinaquietplace surroundedbyallthatisnature. Muirencouragesustoleavethetrail and“Walkawayquietlyinany direc�onandtastethefreedomof themountaineer.”Whenyousee whatlookslikeanopportuneplace toleavethetrail,dososafely. However,sincewealwaysadvocate hikingwithabuddy,Irecommend thatyousharetheexperiencewith someonewhowillconcentrateon havinghisorherownsolitude experiencewithoutintrudingon yours. SIERRARECMAGAZINE 46 FALLEDITION2022

Eveninlatesummerandearlyfall,it ispossibletostepbackinto

pausetodothiswillslowyourpace, whichisagoodthing.(Awordof cau�onthough,pleasedon’tletyour cameratakeyoura�en�onfromthe wildernessexperienceinwhichyou areimmersingyourself.) UseyourearstoListencarefullyto allthatisgoingonaroundyou. Listenforthesoundsofthe wildernessanimalsastheygoabout thebusinessoftheirday.Thechirps andcallsofthebirds,theshrieking warningwhistleofthemarmotto hiskinasyouapproachtheirhabitat. Listontothemovementofthewater inthestreamsasittumblesalongin babblingbrooksorfallsswi�lywith roaringforcedownsteepcascades. Listentotheso�soundsofgentle breezeswa�ingthroughthepine boughsandtheloudergus�ngwinds whistlingthroughthehighrocksand peaks. Moreover,rejoiceinthesilenceof thewildernessasitallowsyouto fullyexperiencethesolitudeofthe placeyouarein. UseyoursenseoftouchtoFeelthe gentlebreezecoolononecheekand contrastthatwiththewarmthofthe sunontheothercheek.Touchthe roughnessofthegranite,the differentkindofroughfromtree bark,theshockingcoldoftheswi�ly movingwaterinthestreamand contrastthatwiththewarmsurface waterinthes�llnessofapond.Feel thesunshinebatheyourbodywith relaxingwarmth. UseyoursenseofsmellandBreathe deeplythefreshairofthe wilderness(Muircalledthisthe breathofwildness)containingallthe wildernessfragrancesofnature:the flora,thefauna(toacertainextent) andtheairjustbeforeanda�eran a�ernoonmountainthunderstorm. Evenwetgranitehasauniquescent. UseyoursenseofTastetosavorthe

Experiencingyourwildernessisakin tocelebra�ngbeingalive.To beginthiscelebra�on,turnonallof yoursenses.Mentallyandphysically engagewithyourwilderness environment.Givea�en�onand focustoalltheincomings�muli. Begintobecomeonewithyour presentenvironmentandyour wildernessexperienceinthisse�ng ofsolitude. UseyoursighttoLookaroundyou, notjustglancebutseeeverything, takeitallin,thesightsoflongvistas, lonelyvulturesfloa�ngonair currentshighabove,andtheshort viewsofthingsclosebylikethe agelessrock,bloomingflowers,and insectsfeas�ngongi�sfromthe flowers.Takepicturesnotjustquick snapshotsbutthough�ully composedpictures.Becrea�ve.Be ar�s�c.Makeasmanydigital memoriesasyoucantos�mulate therecallofspecial�mes.Taking

PhotobyBillFinch SIERRARECMAGAZINE 47 FALLEDITION2022

themselvesandareovercomebythe s�mula�ngawesomenessandthe

Whenthehikeisover,acknowledge havinghadaveryworthwhile experienceasyourecognizeyour

feelingsofsa�sfac�onand achievement.Evenfeeling�reda�er alongdayispartofawilderness experience.Allofwhichcontribute toaheightenedsenseof accomplishmentattheendofthe day.Ajobwelldone!Happines achieved!Stressreducedifnot totallyremoved!Allhavingbeen accomplishedwhilebuildingaclose rela�onshipwiththeworldaround you,aclosenessthatsomepeople wouldcallaspiritualconnec�on.All achievedwithinthesoothing embraceofsolitude. Itisnotuncommonforwilderness visitorstoexperiencespiritual feelings.Authorsdescribean awarenessthattheyareinthe presenceofsomethinggreaterthan sheervastnessofourDesola�on

Wilderness. Numerouswritershavesharedtheir thoughtsandfeelingsaboutthiskind ofconnec�onwiththeland.In par�cular,JohnMuirexpressed himselfo�enashetalkedaboutthe immersivequali�esofthewilderness asyou“becomeone”withthe wholenessofthemountains,the day,andtheexperience.Heand othersencouragebeingabsorbedin yourexperienceandflowingwith theplayoftheday.Inotherwords, “becomingone”withyour wilderness.RememberJohnMuir’s invita�on, “Climbthemountainsandgettheir good�dings.Nature’speacewill flowintoyouassunshineflowsinto trees.Thewindswillblowtheirown freshnessintoyou,andthestorms theirenergy,whilecareswilldropoff PhotobyBillFinch SIERRARECMAGAZINE 48 FALLEDITION2022

Useyourphysicalabili�estoEngage thewilderness.Fromthebeginning ofyourhike,senseyourbody adjus�ngtothehikingchallengesof steepirregularterrainandjumping frombouldertorockwhenmaking yourwaythroughadeepchasmor crossingastream.Feelyourbody appreciatetherestyougiveit.You stopforasnackorrestwhilesoaking yourfeetinacoldsnowmeltpool. Sensethefeelingofrefreshmentas youreadyyourselftocon�nue.

coldmountainwater(filteredwater ofcourse)thattasteslikenootheras youquenchyourthirst.Foodwithout argumenttastesbe�erinthe wilderness.Thatiscertainlytrueof hotchocolateandbroth.Haveyou evertastedwetgranite?

missnothing.Inordertotakeinmore ofthewondersDesola�on Wildernesshastooffer,please considertakingseveraldayhikes fromseveraldifferentwilderness trailheadsifyour�mewillallow. Remember,itisthejourney,the minutetominuteexperiencingof whatishappeningaroundyouandto youthatcounts-notjusta des�na�on. Thedes�na�onisonlyincidentalto thejourney.Andsomewouldsaythe journeyexperienceinandofitselfis thedes�na�on. AsImen�onedbefore,togetaneven greaterandmoreenduringsenseof thewilderness,Iencouragevisitorsto backpackinandspendatleastone nightinthewildernesstoexperience awildernesssunset,anightskyfullof

likeautumnleaves....” nowwithsomuchmoremeaning,I trust,inlightoftheprevious discussion.

Muircon�nuesthisepistlewitha messageforourolderhikers.

ToowhichIcana�estbeinganolder hiker.Myabilityto“becomeone” withthewildernesscon�nuesto welcomeandembracemeevennow onmyshortenedlessadventurous treks.Letmesayoneortwomore thingsaboutgoingonadayhike.Ifit isonlyadayyoucansparefromyour busyschedule,thenplantomakethe verymostofthatdaybyarrivingearly tothetrailheadandstayonyour wildernessadventureun�lthe sunlightdimsandduskse�lesin. (Don’tforgettobringyourheadlamp) Moreover,whenyouhike,don’tbe rushed. Allowyourselftheluxuryofmoving lessquicklyasyouhikethroughthe landscapesoyoucantakeitallinand

stars,andaglorioussunrise welcomingyoutoanewday.If possible,Istronglyencouragetwo nightsminimumtoallowyouto expanduponyourwilderness experience. Comeandhikeourtrails.Thegi�sof theWildernessawait.Thegi�sof Solitudeawait.Youwillberichly rewarded.Youwillbehappyyou came. A�erwards—Ipredictyouwillwant toreturntoDesola�onWildernessto re-experienceJohnMuir’s“Goingto themountainsis[likea]goinghome” senseofpeaceagain. Wri�enbyDesola�onVolunteerBill Finch.WilliamJ.“Bill”Finchisa LecturerofLeisureStudiesEmeritus facultywhore�redfromthe DepartmentofRecrea�onand LeisureStudies,SacramentoState University(CSUS)in2004.Hetaught classesinOutdoorRecrea�on Educa�on,AdventureRecrea�on Programming,Commercial Recrea�on,andLifestyle Development. PhotobyBillFinch SIERRARECMAGAZINE 49 FALLEDITION2022

“...Asagecomeson,onesourceof enjoymenta�eranotherisclosed, butnature’ssourcesneverfail.”

The13Week Workout YouShould BeDoing NowIf You're HittingThe SlopesThis Season

13WeekSkiing Pre-Season Strengthand Condi�oning Program ByLivingFit PrepareForGreatSierraSkiing! Whatdifferen�atespre-season skitrainingfromgeneralphysical preparednessprograms? Onceyou�ghtenyourboots,andstraptwoplankstothe bo�omofyourfeet,thewayyourbodyexperiences gravityandexternalforcesbecomedrama�callydifferent thannormalupright,bipedhumaninterac�ons.Askier musthaveenoughaerobiccapacitytoenjoytheirdayon theslopes,withenoughstrength,speed,agility,and quicknesstostart,stop,turn,andblastthroughtheir downhillpowdery(orgroomed)playground. Toreducethechanceforaccidentsandinjuries,eachskier mustmastertheirlegs,hips,torso,andarmsenoughtocreate �ghtturnsthroughmogulsorlayedoutpowderycarves,all whilebeingabletoforeseetheupcomingterrain,inorderto manipulatetheirbodiesphysicalprowesstoenhancetheir SIERRARECMAGAZINE 52 FALLEDITION2022

joy-filledchairli�conversa�onsabout theirepicdescents.Thisisdone throughac�velycontrollingagreater rangeofmo�onintheirknees,hips, spine,andshoulders,aswellasaerobic development,strengthdevelopment, andSAQ(speed,agility,andquickness). Strong,mobile,anddurablelegs,hips, torsos(core),andshouldersarecrucial componentsofanypre-seasonskiing regimen.Thisprogramisdesignedin threephasestopropertacklethe demandsoftheupcomingski-season, andeachphasewillu�lizetheSAID (SpecificAdapta�onstoImposed Demands)principleaswellasthe ProgressiveOverloadprincipleinall threephasesoftheprogram,this ensuresthatyouactuallyimproveyour aerobiccapacity,strength,andSAQ, andyoualsoimproveinyour movementquality,intensity,and efficiencywitheachmovementpa�ern/ exercise. Let’sjumpintothefirstphase. ProgrammingMethodology: Thisprogramwillincorporate3Phases ofPre-SeasonDevelopmentforSkiers: 1.AerobicCapacityandAc�ve RangeofMo�onDevelopment 2.StrengthDevelopmentand Ac�veRangeofMo�onDevelopment 3.Speed,Agility,andQuickness Development Weeks1-5–Aerobic CapacityandAc�ve RangeofMo�on Development Condi�oningtheaerobiccapacityand durabilityofthelegs,core,andupper bodyisanessen�alstar�ngpoint,as thiswillallowforgreaterlengthsof �medevotedtostrengthdevelopment, aswellasimprovedendurancecomeski season.With Eachworkoutbeginswithawarm-up andmobilitysessionthatwillremain thesamethroughoutthepre-season training.Thegoalwillbetocomplete threeoftheseworkoutsinoneweek, andthentherewillbeanincreasein theamountofworkyouwilldo. WARM-UP Toimproveyourac�verangeof mo�on,youmustac�vely engageattheendsofyour rangeofmo�on.Thisisdone bestwithopenchainmobility. ●OpenChainobilityNeck h�ps:// youtu.be/l8Zx2ZApBGE ●OpenChainMobilityScapula h�ps://youtu.be/5iUTiCU8pLM ●OpenChainMobilityShoulders h�ps://youtu.be/iACpRXyMgco ●OpenChainMobilityT-Spine h�ps://youtu.be/8Dd4rTGXRt0 ●OpenChainMobilityElbows https://youtu.be/c3cd9GQhZqw ●OpenChainMobilityHips h�ps:// youtu.be/OXPUx5i26k8 ●OpenChainMobilityFootAnkle Knee https://youtu.be/ WQUAAiy97H4 Towarm-upyouren�rebody, andprepthelegs,glutes,hips, torso,andshouldersforaerobic condi�oning,strength,and SAQ,youshouldbetraining yourfeet,ankles,knees,hips, spine,andshouldersinasmuch movementvariabilityaspossible. Thebestwarm-upforthis engagementistheLunge MatrixwithArmDrivers: h�ps://youtu.be/BIoE0QDf4yo AEROBICCONDITIONING Forthecondi�oning,we willprogressivelyoverloadafull bodycircuitwithasmuch movementvariabilityas possible.Movementvariability willimprovecoordina�onand balancebyimproving propriocep�on(knowingwhere yourbodyisinspaceand�me). Performingthesebodyweight exerciseswillimproveboth enduranceandpropriocep�on atthesame�me.Ifyoucan performthisworkoutthree �mesperweekandthendo someac�verecoveryonthe otherdays(likewalking,hiking, jogging,cycling,orswimming), itwilldras�callyimproveyouroutcome. Youwillperformoneexercise withasmuchqualityand intensityaspossibleforthe requisitework�me,andthen taketherequisiterest�me beforemovingtothenext exercise.Onceyouhave completedalltheexercisesin thehighintensityinterval trainingcircuit,youwillbegin thenextroundwiththefirst exercise,un�lyouhave completedtherequisite numberofrounds.(Scroll belowforthetableofeach SIERRARECMAGAZINE 53 FALLEDITION2022

weekwithprogressiveoverload bywork�me,androunds). ●JumpingJacks- h�ps://youtu.be/ 3Gged5CFdY8 ●Bu�Kickers- h�ps://youtu.be/ giqgguJSGVQ ●KneeDrivers- h�ps://youtu.be/ n2hb3XvzWAk ●LateralShuffleLe�Right- h�ps:// youtu.be/-HAJJmmyyV4 ●LateralCaraocaLe�Right- h�ps:// youtu.be/8K4w697DcNM ●HingeHops- h�ps://youtu.be/ wHtqLuY1Jy0 ●LineRota�ons- h�ps://youtu.be/ vTIqtHjMWBw ●SquatJumps- h�ps://youtu.be/ jKUcUulamW0 ●SideElbowPlankLe�- h�ps:// youtu.be/Np5FR3qN3Gg ●SideElbowPlankRight- h�ps:// youtu.be/Np5FR3qN3Gg COOLDOWN Apropercooldownwills�mulate therecoveryprocess,speedingup yourrecovery�me.Acooldownwill alsohelpwithstretchingthemuscle andso��ssuesinvolvedinthe exercises.Herearethecooldown stretchesandexercisesforthis workout: ●World’sGreatestStretch https:// youtu.be/vy2V8j4HgOE ●SpinalRolls- https://youtu.be/ pUxqwbGVR9k ●StandingQuadStretch- https:// youtu.be/mSTBodsD2-w ●StraddleStretch- https://youtu.be/ o55mIOjAK-0 ●SeatedKneelingLatStretchhttps://youtu.be/e9IX7w-T-iM ●LyingGluteStretch- https:// youtu.be/YEjE3PN6f2E ●LyingSupineBreathing- https:// youtu.be/mSoPgMypQ_o ProgressiveOverloadForWeek 1throughWeek5 ● EquipmentNeeded Bodyweight ● TimeToComplete -30minutes to60minutes ● PerformHowManyTimesPer Week -ThreeTimesPerWeek,with Ac�veRestDaysInBetweenEach WorkoutDay Weeks6-10–Strength Developmentand Ac�veRangeofMo�on Development Developingstrengthisanothercrucial componentforanyskierge�ngreadyto hittheslopesbe�erthanlastwinter. Onceyouhaveestablishedagoodbase ofaerobicendurance,youarereadyto layeronstrengthforallofthehardwork yourmuscleswillperform,hi�ng moguls,launchingoffofthenextkicker, orcarvingsteepanddeepintoafresh powderrun.Foryourpre-season strengthsessions,wewillfocusonlower body,core,andsomeupperbody strength3daysperweek.Becausewe areonlyfocusingonstrengthfor5 weeks,wewillperformthesame workouttoensureprogressand progressiveoverload.Thewayour bodiesadaptisthespecificadapta�ons toimposeddemands(SAIDprinciple), andalthoughtheworkoutswillbe similar,wewillu�lizeaweekly progressiveoverloadmuchlikeaerobic condi�oningtoensureyougetstronger eachweekandarestrongenoughto moveintothelastphase,whilealso preservingaerobiccapacityfromthe firstphase. Eachworkoutbeginswithawarm-up andmobilitysessionthatwillremainthe samethroughoutthepre-season training.Thegoalwillbetocomplete threeoftheseworkoutsinoneweek (SAIDprinciple),andthentherewillbe anincreaseintheamountofworkyou willdo(progressiveoverload). WARM-UP Toimproveyourac�verangeof mo�on,youmustac�vely engageattheendsofyour rangeofmo�on.Thisisdone bestwithopenchainmobility. ●OpenChainMobilityNeck ●OpenChainMobilityScapula ●OpenChainMobilityShoulders ●OpenChainMobilityT-Spine ●OpenChainMobilityElbows ●OpenChainMobilityHips ●OpenChainMobilityFootAnkle Knee Towarm-upyouren�rebody, andprepthelegs,glutes,hips, torso,andshouldersforaerobic condi�oning,strength,andSAQ, youshouldbetrainingyourfeet, ankles,knees,hips,spine,and shouldersinasmuchmovement variabilityaspossible. Thebestwarm-upforthis engagementistheLungeMatrix withArmDrivers: h�ps://youtu.be/BIoE0QDf4yo STRENGTHDEVELOPMENT Forstrengthdevelopment,we willu�lizetheSAIDprincipleand progressiveoverloadprinciple withanotherfullbodystrength circuit,u�lizingasmuch movementvariabilityas possible.Movementvariability instrengthtrainingwillcon�nue SIERRARECMAGAZINE 54 FALLEDITION2022

toimprovecoordina�onand balancefromthefirstphaseby improvingpropriocep�on (knowingwhereyourbodyisin spaceand�me).Performing theseke�lebellordumbbell exerciseswillimproveboth strengthandpropriocep�onat thesame�me.Ifyoucan performthisworkoutthree �mesperweekandthendo someac�verecoveryonthe otherdays(likewalking,hiking, jogging,cycling,orswimming), itwilldras�callyimproveyour outcome,astheac�verecovery willhelpmaintainyouraerobic capacityands�mulateand improvetherecoveryprocess. Youwillperformoneexercise withasmuchqualityand intensityaspossibleforthe requisitework�me,andthen taketherequisiterest�me beforemovingtothenext exercise.Onceyouhave completedalltheexercisesin thisstrengthtrainingcircuit, youwillbeginthenextround withthefirstexercise,un�lyou havecompletedtherequisite numberofrounds.(Scroll belowforthetableofeach weekwithprogressiveoverload bywork�me,androunds). ●FrontSquatswithKe�lebellor Dumbbell- h�ps://youtu.be/ gGtD7Gg1ONM or h�ps://youtu.be/ 7FZlnD6Larw ●Deadli�withKe�lebellor Dumbbell- h�ps://youtu.be/ slJSC_9mxyw or h�ps://youtu.be/Lp8G9VqTsM ●OverheadPresswithKe�lebell orDumbbell- h�ps://youtu.be/ kKo1Nqey5M8 or h�ps://youtu.be/tbzlNDzIUg ●BentOverRowswithKe�lebell orDumbbell- h�ps://youtu.be/ ygmnssaDYPo or h�ps://youtu.be/ bYgJZxZb0MM ●CoreTwistswithKe�lebellor Dumbbell- h�ps://youtu.be/esTuH8u6l4 or h�ps://youtu.be/ zZuzdOj6ueE ●Alterna�ngLateralLungeswith Ke�lebellorDumbbell- h�ps:// youtu.be/r4wn1rg5_C8 or h�ps:// youtu.be/Dy5eTn5BIvw ●Alterna�ngForwardLunges withKe�lebellorDumbbell- h�ps:// youtu.be/syZb5WA5UYA or h�ps:// youtu.be/YtCXLh4uLbQ ●FloorPresseswithKe�lebellor Dumbbell- h�ps://youtu.be/ EwVBELapJyU or h�ps://youtu.be/ UvaTpME7tbM ●See-sawUprightRowwith Ke�lebellorDumbbell- h�ps:// youtu.be/vDpYgc62LRY or h�ps:// youtu.be/1qkOk-6ky5A ●RollingPress-upwithDouble Ke�lebellorDumbbell- h�ps:// youtu.be/sJRrynHBTqM or h�ps:// youtu.be/Oy73hfRgxDQ COOLDOWN Apropercooldownwills�mulatethe recoveryprocess,speedingupyour recovery�me.Acooldownwillalso helpwithstretchingthemuscleandso� �ssuesinvolvedintheexercises.Here arethecooldownstretchesand exercisesforthisworkout: ●World’sGreatestStretch https://youtu.be/vy2V8j4HgOE ●SpinalRolls- https:// youtu.be/pUxqwbGVR9k ●StandingQuadStretchhttps://youtu.be/mSTBodsD2-w ●StraddleStretch- https:// youtu.be/o55mIOjAK-0 ●SeatedKneelingLatStretch https://youtu.be/e9IX7w-T-iM ●LyingGluteStretch- https:// youtu.be/YEjE3PN6f2E ●LyingSupineBreathinghttps://youtu.be/mSoPgMypQ_o StrengthDevelopment ProgressiveOverloadFor Week6throughWeek10 ● EquipmentNeeded -Two Ke�lebellsorTwoDumbbells (Op�mally,youwouldhavelight weightsforoverheadpressing,core twists,uprightrows,androll-uppresses; moderateweightsforrowing,floor presses,andlunges;andheavyweights forsquatsanddeadli�s.) ● TimeToComplete -30minutes to60minutes ● PerformHowManyTimesPer Week -ThreeTimesPerWeek,with Ac�veRestDaysInBetweenEach WorkoutDay Weeks11-13–Speed, Agility,Quicknessand Ac�veRangeofMo�on Development Onceyouhaveestablishedand maintainedyouraerobiccapacity,and thendevelopedyourstrengthbase,itis �metoputitintoac�onwithspeed, agility,andquicknessdevelopment.This iswhereskierswillbeabletodisplayall ofthecoordina�on,balance,and prowessthroughexplosivemovements andpoweroutputforbe�erpowder outputormogul-handling.Inorderto beabletoproperlytaperintotheskiseason,eachskiermusthave enduranceandstrength,butwithout speed,agilityandquickness,youwill feelonestepbehind. Eachworkoutbeginswithawarm-up andmobilitysessionthatwillremain thesamethroughoutthepre-season training.Thegoalwillbetocomplete threeoftheseworkoutsinoneweek, andthentherewillbeanincreasein theamountofworkyouwilldo WARM-UP Toimproveyourac�verangeof mo�on,youmustac�vely engageattheendsofyour rangeofmo�on.Thisisdone bestwithopenchainmobility. ●OpenChainMobilityNeck h ●OpenChainMobilityScapula ●OpenChainMobility Shoulders ●OpenChainMobilityT-Spine SIERRARECMAGAZINE 55 FALLEDITION2022

agoodmetricforperformance, thinkfasterandmore repe��onsduringtherequisite work�measthebestwayto knowifyouareprogressingwith theSAQtraining. ●DoubleVer�calWaveswith Jump- h�ps://youtu.be/Jqf0VhnmYYY ●HingingOutsideCircles- h�ps:// youtu.be/rs9GJAjwMlU ●LateralWaveswithWalkh�ps://youtu.be/0oAw_TwUs8A ●RainbowSkater(Skier)Hopsh�ps://youtu.be/frsthNgSick ●SplitSquatSwitchwithVer�cal Waves- h�ps://youtu.be/dXQPOqf1CKo ●Ver�calSlams- h�ps:// youtu.be/Fjbss88WoOo ●UnderhandedVer�calTossh�ps://youtu.be/WPXxVxjdhhI ●SplitSquatSwitchRota�onh�ps://youtu.be/HKFjdrruRbg ●LateralRotators- h�ps:// youtu.be/hl-x8Q8NciY ●OverheadRota�onalSlamsh�ps://youtu.be/AeWzxUsMXh8 COOLDOWN Apropercooldownwills�mulatethe recoveryprocess,speedingupyour recovery�me.Acooldownwillalso helpwithstretchingthemuscleandso� �ssuesinvolvedintheexercises.Here arethecooldownstretchesand exercisesforthisworkout: ●World’sGreatestStretch ●SpinalRolls Thehamstringsareanessentialgroup ofmusclesthatsupporttheknees' stabilityduringskiing.You'llneeda partnertosupportyourfeetforthis workoutoranimmovableblockto lockyourheelsundersecurely.Laya small,plushpillowontheground. Kneelonthebolster.Lockyourfeet undersomethingimmovable,orask yourpartnertokeepyourfeetin place.Leangentlyforwardtillthe countoffive.Thenstandupstraight again.Tentimesintotal.Alex Constantinou-MDatTheFitness Circle Thelower-bodymuscleinyourcalves isstretchedduringthisworkout. Keepyourhandsagainstthewall whilestanding,thenmovewithyour rightfoot.Maintainastraightleft kneeandholdyourleftlegback.The leftcalfofyourlegstretchesinthis position.Maintaincontactwiththe floorwithyourleftheelwhileangling yourhipsforward.For45seconds, maintaintheposition.Inorderto stretchtherightcalf,switchlegs next.-AlexConstantinou-MDat TheFitnessCircle SIERRARECMAGAZINE 56 FALLEDITION2022

Thebestwarm-upforthis engagementistheLungeMatrix withArmDrivers: SPEED,AGILITY,& QUICKNESSDEVELOPMENT

FortheSAQdevelopment,we willprogressivelyoverload anotherfullbodycircuitwithas muchmovementvariabilityas possible,onlythiswillbedone withspeedandintensityasthe maincomponent.SAQ movementvariabilitywill improvecoordina�onand balancebyimproving propriocep�onandtheabilityto getintoposi�onsormi�gate injuryfaster.Performingthese slamballandba�lerope exerciseswillhelpmaintain endurance,strengthand propriocep�onwhileimproving onyourspeed,agility,and quickness.Ifyoucanperform thisworkoutthree�mesper weekandthendosomeac�ve recoveryontheotherdays(like walking,hiking,jogging,cycling, orswimming),itwilldras�cally improveyouroutcome. Youwillperformoneexercise withasmuchqualityand intensityaspossibleforthe requisitework�me,andthen taketherequisiterest�me beforemovingtothenext

exercise.Onceyouhave completedalltheexercisesin thehighintensityinterval trainingcircuit,youwillbegin thenextroundwiththefirst exercise,un�lyouhave completedtherequisitenumber ofrounds.(Scrollbelowforthe tableofeachweekwith progressiveoverloadbywork �me,androunds).Thebiggest differencebetweenendurance andstrengthdevelopmentwill betheshort(butexplosivework �me),andtheprolongedrest. Feelingsoreandfa�guedisnot

●OpenChainMobilityElbows ●OpenChainMobilityHips ●OpenChainMobilityFoot AnkleKnee

Towarm-upyouren�rebody, andprepthelegs,glutes,hips, torso,andshouldersforaerobic condi�oning,strength,andSAQ, youshouldbetrainingyourfeet, ankles,knees,hips,spine,and shouldersinasmuchmovement variabilityaspossible.

SIERRARECMAGAZINE 57 FALLEDITION2022 ●StandingQuadStretch ●StraddleStretch ●SeatedKneelingLatStretch●LyingGluteStretch ●LyingSupineBreathing ProgressiveOverloadForWeek11 throughWeek13(PerformThis Workout3TimesPerWeek) ● EquipmentNeeded -Ba�leRopesand SlamBall ● TimeToComplete -30minutesto60 minutes ● PerformHowManyTimesPerWeek ThreeTimesPerWeek,withAc�veRestDays InBetweenEachWorkoutDay Let’sGoSkiing! Forcompleteworkoutschedulesandgrids findrestofthear�cleon sierrarecmagazine.com https://www.patreon.com/sierrarecmagazine SubscribeToday

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uptomud,sweat,frictionand heat.Therugged,heavy-duty fabricoffersflexible,breathable protectiontohelpsealoutdirt andgerms,andthehighly absorbent,coloredwoundpads areantibacterialtohelpprevent ManagePainand RelievePressure Ifyouparticipateinenduranceand strengthexercisesorcertainsports,you mayaskalotofyourjoints.Kinesiology tapecanbeconfiguredamultitudeof waystohelpreducepainandimprove bloodcirculation,aswellasrelieve tensionandpressure.Providingsupport andreliefwhileactive,CURAD PerformanceSeriesFarInfrared KinesiologyTapefeaturesinfrared technology,designedtoabsorband redirectenergy,andmaybeexperienced asagentleradiantheat.Thetapeislatex free,hypo-allergenicandcanbeworn formultipledays,evenwhenswimming orparticipatinginwatersports.

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gamelong.Youcanfindserious stayingpowerwithCURAD

ReduceImpactof KneeStrain Weak,injuredorarthritickneescan comefrommanysources,including tendonitisandawiderangeofconditions thatresultinstrainoroveruse.An adjustablebandcanprovidesupportfor on-fieldsportsandduringworkoutsor everydayactivities.Anoptionlikethe CURADPerformanceSeriesKnee Supporthasauniversal,adjustable designthatfitseitherkneeformostmen andwomen.Itsadjustablepatella supportpadfitsavarietyofkneeshapes andsizes,andaspecialantimicrobial layerhelpspreventstainsandodorcausingbacteria.

PutPaininthePast Whenrecoverybecomesthenameof thegameandpainreliefisneeded afterdailyworkoutsorbodilyinjuries, homeremedieslikeCURAD PerformanceSeriessmallreusablehot orcoldpacksprovidelong-lasting chillingorheatingreliefforrecovery fromaches,painsandswelling.Cold packsworktohealbruises,reduce swellingandrelieveheadachesand generalpainpointswhile microwavableheatpacksprovide satisfyingheattherapytoaddresssore andstiffjoints,musclecrampsand

SprayAwaySoreSpots Controllingmildpaincanhelpkeepyouat thetopofyourgame,andatopical analgesicworksfasttohealcommonpain broughtonbyfitnessandexercise,suchas paininknees,feet,shouldersandbacks. Foradvancednumbingsupport,ActivICE gel,roll-onandsprayrelievesorenessfast withultra-strength8%mentholthathas anti-inflammatorypropertiestonumb musclespre-workoutandrelievepostworkoutsoreness.Thegelalsoincludes pharmaceutical-gradeconditionersthat moisturizeforlastingprotectionand comforttohealandrelieveprolonged inflammatorypain.

SIERRARECMAGAZINE 58 FALLEDITION2022

KeepDirtand GermsAway Themoreactiveyouare,the harderitcanbetofindabandage thatstayswithyoualldayorall PerformanceSeriesBandages, whichcomeinavarietyof thebodyandaremadetostand

FAMILYFEATURES InthewakeoftheCOVID-19pandemic, manyAmericansaremoreawareoftheir healthandwellness.Now,associal restrictionsease,youmayfindyourself steppingupyourworkouts,whetheryou’re trainingforaneventorworkingtoimprove yourgameinarecreationalleague. Sprains,strainsandinjuriescanhappento eventhemostseasonedathletes.Whenyou’re testingyourlimits,evenaminorinjurycan alteryourperformance.Considerproductsand supportslikethesefromtheCURAD PerformanceSeriesproductline,availableat WalmartandAmazon,tohelpyougetbackin thegamequicklyandsafely. Findmoreresourcestosupportyourfitness

ControlBackStrain Whenyourbackisstrained,your bodyandperformancecansuffer.A mildormoderatespraincanbenefit fromstrongsupportand compression,suchastheCURAD PerformanceSeriesBackSupport. Thedual-pulleysystemprovides quick,uniform,customcompression withaneasy,one-handpullandmetal staysforaddedsupportacrossthe lowerbackandabdomen.Thesoft, breathablematerialisdiscreetunder clothingsoyoucanwearitallday longandhardlynoticeit,andthe adjustabledesigncomfortablyfitsa widevarietyofbodytypes.

What Women Need to Know About Stroke Risks

SIERRARECMAGAZINE 59 FALLEDITION2022

anewWomens Healthand HealthyLiving seriesat sierrarecmagazine,com.healthy-wellness

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It may not be widely known that women face unique risk factors for stroke throughout their lifetime. Things like pregnancy, preeclampsia and chronic stress can increase the risk for high blood pressure, a leading cause of stroke. Cardiovascular disease, including stroke, is the leading cause of death among women, according to the Centers for Disease Control and Prevention (CDC), and 1 in 5 women will have a stroke. However, a large majority of strokes can be prevented. Caring for yourself by understanding your risk factors can help reduce your risk for stroke and provide a better quality of life. Start managing your stroke risk with these tips from the American Stroke Association, a division of the American Heart Association: Monitor Your Blood Pressure

Plan for Pregnancy In the United States, high blood pressure during pregnancy is becoming more common, according to the CDC, and medical conditions including preeclampsia, gestational diabetes and blood clots during pregnancy all increase stroke risk during and immediately following a pregnancy.Managing conditions like high blood pressure before getting pregnant helps keep you and your baby healthy during pregnancy and beyond. In addition, your health during and immediately after a pregnancy can shape the lifelong health of you and your child. If you’re planning to become pregnant or are currently pregnant, it’s important to regularly monitor your blood pressure.

Some stress is unavoidable but constant stress is not healthy. Chronic or constant stress may lead to high blood pressure and other unhealthy behavior choices, which can increase risk for stroke. Based on findings in a Stress in America 2020 survey conducted by the American Psychological Association, the top sources of stress are money, work, family responsibilities and health concerns. Managing your stress and blood pressure can improve your overall health and well being. Reclaim control of your schedule and build in time to invest in your health. Find 10 minutes every day to do something for you, like listening to music, meditating or going for a walk. Learn the Warning Signs A stroke can happen to anyone at any point in life. Immediate treatment may help minimize the long term effects of a stroke and even prevent death. Learn how to spot a stroke F.A.S.T: n Face drooping – Does one side of the face droop or is it numb? Ask the person to smile. Is the person’s smile uneven? n Arm weakness – Is one arm weak or numb? Ask the person to raise both arms. Does one arm drift downward? n Speech difficulty – Is speech slurred? Is the person unable to speak or hard to understand? Ask the person to repeat a simple sentence like “The sky is blue.” n Time to call 911 – If someone shows any of these symptoms, even if the symptoms go away, call 911 and get to a hospital immediately. Check the time so you’ll know when the first symptoms appeared. Talk to your doctor about ways to improve your well being and help prevent stroke. Find more wellness tips at stroke.org.

Take Care of Your Mental Health

FAMILY FEATURES

The first step you can take in reducing your risk for stroke is knowing your blood pressure and keeping it in a healthy range. High blood pressure is the No. 1 preventable cause of stroke, according to the American Heart Association. The best way to know your blood pressure is to have it measured at least once per year by a health care professional and regularly monitor it at home then discuss the numbers with a doctor. For most people, a normal blood pressure should be 120/80 mm HG or less. In addition to properly monitoring blood pressure, maintaining a healthy weight, being physically active, eating healthfully and reducing or eliminating alcohol and tobacco usage can help control blood pressure. If you do develop high blood pressure, work with a health care professional on a plan to help manage it.

Featured Photogaphers NayiriHovseplan Lovetheseshots ontrialtoBoxLake withhisdog. Checkouthis otheradventures @nayirifimin Instagram SIERRARECMAGAZINE 60 FALLEDITION2022 Eachquarterin2022wehavebeenfocusedasateamon iden�fingregionalphotographerswhoarecapturingthe spiritfotheSierra. Wehopeoyuenjoytheirworkandgivethemafollowon SocialMediaorvisittheirstores. #suppor�hesierralocal Photoby:NayiriHovseplan

by:NayiriHovseplan by:NayiriHovseplan

SIERRARECMAGAZINE 61 FALLEDITION2022

SIERRARECMAGAZINE 62 FALLEDITION2022 DiscoverMoreofCaliforniaGoldCountrywiththis Mul�dayRoadTripI�nerary You’veheardaboutCalifornia’sGoldCountry,buthave youeverbeenthere?Ifyou’relookingforafunand scenictrip,werecommendheadingtosomeofthe state’smosthistoricsites.OneofourfavoritesisSu�er’s FortStateHistoricParkinSacramento,CA—andit’sfullof family-friendlyac�vi�es!Fromlearningmoreabouthow thisfamousfortplayedanimportantroleinCalifornia historytoexploringitsmuseumexhibitsandevenfinding outhowmuchgoldwasdiscoveredhere(itwasalot!), thisisonestopthat’llkeepyouentertainedfrom beginningtoend.StartinSacramentoOrheadtoFolsom intheMorning.You’llwanttostartyourdrivein SacramentoorIfyouareontheeastsidetravelover Highway50fromSouthLakeTahoe.HeadovertoFolsom tostartyourscenictour. FOLSOM ThecharmingcityofFolsomisjust30minutesawayfrom Sacramentoandfeaturesaremarkablehistoryasoneof theoldestcommuni�esinNorthernCalifornia.Located alongtheAmericanRiver,thislandbecameabooming goldminingtownaswellasthesiteofarailroadto

GoldCountry

RoadTripinCalifornia

HangtownFryforlunchinPlacerville HangtownFryisatradi�onalbreakfastdishthatwas inventedinPlacerville.Itconsistsoffriedoysters,eggs, bacon,andpotatoes.Itcanbefoundattherestaurantsof

Onceyou’vehadagoodbreakfast,it’s�metogetback ontheroad.Butbeforeyoudo,don’tforgettograbsome snacksforlater! AppleHillforDesert Grandpa’sCellarisworthavisit

Placervilleandisagreatwaytostartyourdaybeforeyou hittheroadagain.

FormanyresidentsinCaliforniaandNevada,thetripto theSierraFoothillsisatreasure-filledautumntradi�on.

RoadTripinCalifornia GoldCountry

SIERRARECMAGAZINE 63 FALLEDITION2022 transportearlytravelersintheWesternUnitedStates. Asyouexplorethiswonderfularea,youcanvisitavariety ofmuseums,stopinatshops,andevenenjoyafuntrain rideinthepark!It’salsoanexcellentplacetotakeastroll orgoforabikeridewithseveralcharming neighborhoodsandpathways.

Delicious,sweetapplesarejustthe beginning.Represen�ngover50 local,familyfarms,theAppleHill Growersarededicatedtosuppor�ng agricultureinourcommunity. Foundedin1964withjust16apple ranches,we’venowgrownto includeuniquefruit&vegetable farms,bakeshops,wineries,aBed& BreakfastInn,flowergardens,and Christmastreefarms.Ourwinding roadsandscenicbeautyhavebeena populardes�na�onforover50 years.Comeenjoythefruitsofour AppleHillGrowersany�meofyear! CheckoutGrandpascellaronyour visit.Grandpa’sCellarisahidden gemamongstthedozensoffarmsin AppleHill.youcanpick12different kindsofapplesintheorchardor choosefromthemostextensive arrayoffreshapplepastries. MokelumneRiverfor ahike TheMokelumneRiverisatributary oftheTuolumneRiverandforms partoftheHetchHetchywater system.Itoriginatesatthenorth endofLakeDonPedroinTuolumne County,California,USA,whereitis fedbyseveralsmallerlakes.The river’sdrainagebasinisabout1,800 squaremiles(4,700km2)and includesmostofPinecrestLake (formerlycalledStuartLake).The flowfromthisglacier-fedlakecan varydrama�callyinjustafewdays duetoCalifornia’sfickleweather pa�erns. TheMokelumneWildernesshas

SierraNevada FoothillsWine Country Ifyou’veeverfantasizedabout ge�ngawayfromitallona weekendtrip,ormaybeevena longervaca�onwithyourloved ones,thenwinecountryisthe perfectplaceforyournextgetaway. TheSierraNevadaFoothillsWine Countryofferssomethingfor everyone:it’squietandpeaceful, butalsofullofculture,historyand naturalbeauty.Andifyou’refeeling

hikingtrailsaroundStMary’sFalls whichareaccessibleviaForest ServiceRoad311N02outof Copperopolisorbydrivingdown gravelroadsoffStateRoute4(Hwy 88).Therearealsonumerousfishing spotsalongthisroadincluding PinecrestLakewhichoffersgreatfly fishingopportuni�esyearroundas wellasaccesstosomefantas�c swimmingholesinsummermonths! Mokelumneisagreatplacefora hike,apicnicortospendtheday fishing.Itcanbeaccessedbydriving downgravelroadsoffofHighway88 (ortakingForestServiceRoad 311N02outofCopperopolis).There arealsonumerousfishingspots alongthisrouteincludingPinecrest Lakewhichoffersgreatflyfishing opportuni�esyearroundaswellas accesstosomefantas�cswimming holesinsummermonths!

AppleHilleventskeepfamilies comingbackyeara�eryear.Apple HillisjustoutsideofElDorado Countyabout1hrfromSacramento and2hourswestofSanJose.

adventurousandwanttotry somethingnewonyournexttrip— orevenmakeaspecialoccasionout ofit—thengoahead:therearetons ofwineriesherewhereyoucan learnhowtheymaketheirwine whileenjoyingsometas�ngsintheir tas�ngrooms! You’llbeabletodrivethrough rollinghillsandvineyardson windingroadsthatleadintosmall towns.TheSierraNevadaFoothills WineCountryissopeacefulthatit’ll makeyouforgetallaboutthehustle bustlebackhome,evenwhenyou’re juststoppingatoneofitsmany tas�ngrooms!Therearealsoplenty ofplacestocampoutovernightif thisisn’tenough�meforyour dreamtrip:there’ssomethingin hereeverytravelerneeds. VolcanovilleGhost town:Historicgold miningvillage Thetownwasfoundedin1848and nameda�erthenearbyVolcanoville Mine.Thenamewaschangedto Volcanowhenthetown incorporatedin1864dueto confusionwithothernearbytowns calledVolcanoville.Theoriginalsite ofVolcanovilleisnowsubmerged beneathLakeCamanche,areservoir builtbytheUnitedStatesArmy CorpsofEngineersattherequestof anSP(nowUnionPacific)railroad execu�vewhowantedalargerlake sothathecoulduseitasa recrea�onareaforhisemployees. VolcanovilleGhostTown Manybuildingsfromitsheyday remainalongHighway49eastof ValleySprings,includingtwo-story brickHoteldeParis(builtin1852), whichs�llhasseveralguestrooms availableforrent($80pernight). Youcantoursomeabandoned mineshereaswellorsimplyenjoy whatremainsofthishistoricmining townonfootorbicycle($10). SIERRARECMAGAZINE 64 FALLEDITION2022

adventure,comeexplorethe

AmadorCounty, California GoldBugMineisagoldmineinthe SierraNevadafoothills,locatedin AmadorCountyatGoldBugPark.It isnameda�ertheGoldBugmine inFolsom,California.Thetownwas aminingtownbetween1852and 1856,whenitwasabandoneddue toalackofwaterforhydraulic miningopera�ons.Duringitspeak years,GoldBughadabout500 residentswhowereengaged primarilyinplacermining; however,somequartzminingalso tookplacethereduringthisperiod. GoldBugwasoneofmanytowns establishedduringtheCalifornia GoldRusherawhichreliedon carefulplanningfortheirsurvival. Thiscanbeseenthroughits loca�onneartworiversthatwere usedassourcesforwater (HydraulicMining),aswellas efficientroadwaysconnec�ngit othernearbyci�es(Placer).

Todayyoucanvisitthishistoricsite whereyou’llseeremnants includingadobebuildingsusedby minersandshopsthatsoldsupplies suchasfoodandclothing—butbe warned:noactualgoldhasbeen discoveredheresincetheyle�! CarsonHillGoldmineColumbia StatePark,California Ifyou’relookingforaquickand easygoldminetovisit,CarsonHill GoldMineistheplacetogo.The hikeisonly1milelong,soit’sa greatop�onifyoudon’thavemuch �meorenergy.Youcanhikeupthe mountainandseewheretheydug outthegold.Ifyouwanttopanfor gold,tryyourluckatoneofthetwo streamsthatrunthroughthepark (oneofwhichhaswaterfalls). Ifyou’drathertakeanorganized tourofaworkingmine,thereare toursavailablethatwilltakeyou deepintotheearthwhereminers onceworkedatthisverymine. You’lllearnaboutwhatlifewaslike duringtheirerabeforeheading

families,couples,solotravelers,

Youwon’tbedisappointed SIERRARECMAGAZINE 65 FALLEDITION2022

whilethrivingasthecommercial, governmentandculturalcenterfor

GoldBugMine

backuptopagain. StaythenightinhistoricSonoraCa. Knownasthe“Queenofthe SouthernMines”,Sonoras�llholds ontoitshistoricdowntowncharm theregion. Itsagreat5daydrivetogetoutof thecityandintomothernature TheGoldCountryisaperfectplace tovisitifyouwanttogetoutofthe cityandintonature.It’sgreatfor studentsandeducatorsalike. Wehopethatwehavegivenyoua senseofwhatit’sliketotravelin GoldCountryandthesurrounding do,bothindoorsandout;wecould spendyearsexploringthisarea alone!Ifyou’relookingforan CaliforniaGoldCountrywithus.

areas.There’ssomuchtoseeand

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Sierra Rec Magazine Fall Travel Edition 2022

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