Thursday, December 22, 2016

Things You Didn't Know About Mountain Biking

Though now extremely popular around the world, mountain biking is still a relatively new sport that's continually growing with each passing season. As bikes become stronger, lighter, and faster, more and more difficult terrain can be conquered on two wheels. Here are a few fun facts about biking sure to make you’re the most interesting rider on your next group ride.

1. Mountain bikes started out as a tool.

Prior to the idea of mountain biking as a recreational activity, "off-road" style bikes were used for transportation over rough terrain. One of the earliest examples of this was their use by Buffalo Soldiers headed from Montana to Yellowstone during the 1890s. The design of these 19th century bikes was  a far cry from the sophisticated gearing, shock, and brake systems that mountain bikes have today, and they were much heavier and much slower. But, they got the job done.

2. Mountain bikes were imagined as one-directional.

Not one-directional in a sense of moving forwards and backwards, one-directional in the sense that they were only meant to go downhill. With origins of mountain biking as a recreational sport dating back to 1970, early bike designs were essentially modified cruisers that riders would take to the top of a hill in an automobile or by pushing and then ride down. Though the uphill can still make for an occasional miserable time, it's probably best that modern bikes can easily go both ways.

3. Americans pioneered recreational mountain biking.

Just like basketball, football, and competitive cup stacking, the origins of competitive mountain biking are also heavily rooted in the United States. The first National Off Road Biking Association (NORBA) Nationals were held in 1983 outside of Santa Barbara, California. It would take nearly seven years before the International Cycling Union would host a similar event on a worldwide scale.

4. Norway hosts the largest race by a landslide.

Currently, the largest mountain biking race in the world when it comes to number of participants is the Birkebeinerrittet in Norway. It's 53.4 miles long and attracts anywhere from 10,000 to 15,000 participants annually.

5. The world's longest race could stretch across America and then some.

If you're into ultra-long distance riding, you've probably already heard about the Tour Divide mountain biking race. It's over 2,700 miles long with riders climbing over 200,000 feet throughout the entire ride on a route that stretches from Canada to Mexico.


6. Colorado's 14ers don't come close to the highest bike race.

Even if you're somehow able to get your bike to the top of a Colorado 14er, you're still thousands of feet under where some riders are competitively biking. The world's most elevated race is the Trans Himalayan Bike Race on the Tibetan side of Mount Everest at an altitude of 17,160 feet! Just thinking about participating in this grueling ride through thin air should have most bikers gasping for breath.

7. When it comes to mountain biking, age is just a number.

One reason many people pick up biking as a hobby is that it can be  a lifelong adventure. While it's impressive that the youngest rider to ever win a mountain biking world championship was Sam Hill at the age of 16, it might be even more impressive that riders like Fred Schmid compete and win national championships well into their 80s. Fun fact about Schmid, he didn't even start riding until he was gifted a bike in his 60s.

Wednesday, December 21, 2016

5 Things Before You Fat Tire the Snow



Fat Tire biking has been increasing in popularity over the last few years. I remember riding through Red Rocks Canyon not too long ago seeing one these ‘mountain bikes’ flying by wondering, “what are those?” Upon further investigation I would come to find out Fat Tire mountain bikes, while becoming popular year rounders for some, have been around for a while and have been most widely used to keep on riding that sweet single track in the snow and ice.


1. Fat Tire Bikes are Mountain Bikes - With its increasing popularity over the last few years, more and more companies are making Fat Tire mountain bikes. You can get the full range of bikes from hard tail to soft tail to a fully rigid frame. They ride like mountain bikes and you can ride them anywhere. Interestingly enough, the wider tires actually make it a great bike for those getting into mountain biking in general.

2. The Conditions Will Change Your Experience - You will more than likely run the gamut of emotions your first season of winter riding. You’ll find conditions you love, and some that you hate. A couple of inches of fresh snow will make you feel like you have stumbled on the greatest sport ever, while 5+ inches of snow will leave you questioning your sanity (probably). The deep powder combined with the terrain underneath gets the bike squirly pretty quick. Be patient, and take your time. And always, be careful of ice, especially in the corners. Snow that has been on the ground for a few days will more than likely have frozen patches.

3. Keep Your Feet Dry - Snow is wet and snow is cold. There aren’t too many things that will end your ride faster then cold, wet feet. It will probably be a good idea to invest in some winter riding boots. I may or may not have wrapped my feet in plastic bags and put them in my shoes to keep my feet dry. I don’t recommend this practice, but it might be helpful in a pinch.

4. Flat Pedals are Your Friend - While clipless pedals are God’s gift to humanity for warm weather riding, they can become a problem when riding in the winter. You’ll find yourself having to knock the snow out of your cleats on a pretty consistent basis so yo can clip in properly. Clipless shoes also may not be the conducive to hiking your bike in the snow. And if you’re new to this, having your feet clipped to your pedals might not be the best idea.

5. Dress Appropriately - Snow on the ground means cold in the air. And sometimes, it can be really, really cold. The trick (for any cold weather sport, really) is to find the balance between staying warm and staying dry. You’ll quickly notice riding in the snow is a little bit harder than riding on the dirt which means more physical exertion and more sweating. Sweating is not bad except when it doesn’t dry quickly; then it becomes miserable. Layers are your friend; sweat wicking layers.

Wednesday, December 14, 2016

Thirteen Ways to Spot a Midwesterner on the Hill

It’s no secret that Colorado gets flooded with tourists during the winter season. That being said, every type of tourist is unique in his or her own way. Often times, it’s easy to tell where someone is from just by how they’re acting on the slopes. Here’s our tell-tale list for spotting someone in your favorite ski town that’s from good ‘ole Midwest America.

1. They’re shocked that vertical feet measurements are in the 1000s, not 100s.

Coming from the Midwest, these skiers are used to ski hills boasting 300 foot vert, not 3,000. The first time they sit down on a lift and head to the top of the mountain, they’ll be in awe. If you’ve ever wondered where the term “gaper” comes from, this gaping mouth might be the reason.

2. They’re wearing gear from their last ski trip in the early 2000s.

We get it, you’re not at the slopes often so why spend money on new ski gear. There’s nothing wrong with being resourceful, just realize it’ll make you stick out like a sore thumb.

3. They’ve got those same old rental skis everyone else has.

Bland multicolored top, bland shape, mediocre fit...all rentals really are the same. Next time, try upgrading to the demo gear and sample something really awesome for not that much more money.

4. They’re wiping out in any powder deeper than 2 inches.

Powder can be tricky. If you’re not used to it, it can hit you like a brick wall. Unfortunately, most Midwest skiers consider any powder at all a powder day, meaning that while powder is something many skiers look forward too, real mountain powder can ruin their day.

5. They’re falling off the barstool after one beer.

If you’re coming from sea level and landing in the mountains, you’re going to feel the effects of altitude. This means that any booze will hit you much harder. Few things can be as strong of indicator that a flatlander is on the slopes than someone getting overly drunk at the ski slope bar mid day.

6. They hit the trick park but don’t hit any features.

There’s nothing more annoying than when you’re trying to hit a trick line only to realize a beginner has somehow made it into your path. If you ain’t doing tricks, get out da park!

7. They can’t stop talking about how they crushed that blue run.

Great job on that blue! To you and the other 500 people making the bottom runs super crowded. If it’s your first time crushing a blue and you’re improving, seriously, good job. It’s the only way to get better. That being said, there’s no reason to brag about it to bartenders all night long.

8. Their turns are so wide they might run out of mountain.

Taking wide turns is one of the ways beginners can learn to control their speed. This is an important skill to have. It’s still a pretty easy tell that you’re an out-of-towner.

9. They keep mentioning how much worse the weather is back home.

Most people are shocked that mountain weather in Colorado is actually pretty tolerable. Even on cold days, there’s a warm place to be found as long as the sun's out. What’d you expect? A blizzard on tundra? The relatively mild weather is just one of many reasons many people consider this state the best of them all.

10. They spend more time snapping selfies than actually skiing.

Take one and move along. No one will want to look at 100 close ups of your face when you’re telling your friends back home how awesome your trip to Colorado was.

11. They’re done after 3 runs that take an hour and a half each.

Again, you can blame the altitude for this one. It’s harder to breath in the thin air of Colorado than it is in the Midwest, especially when you’re doing something active. Just take a little rest, drink some water, eat some food...you’ll be feeling much better.

12. They can’t quite figure out how to hold their skis properly.

Holding your skis without whacking everyone around you is definitely an acquired skill. If you’re not used to it, it can be pretty difficult. Easiest fix - just toss them over your shoulder.

13. They’re complaining about how expensive ski hill cafe food is.

Obviously the food at the base of the slope is going to be expensive. It probably won’t be that special either. You’re better off hitting a nearby bar or finding something in town.

Tuesday, December 13, 2016



Hello seasonal travelers and eager snowsports enthusiasts! The time has come for your annual winter pilgrimage to Colorado’s Rocky Mountains. Your bags are packed, your ski and snowboard rentals reserved, your hotel rooms booked, your anticipation overflowing. Maximize your experience in Breckenridge this year, and every year, by integrating the following four health and safety focused habits into your skiing and snowboarding routine.

1. Take it easy
You have three days to get in your Rocky Mountain turns for the year, maybe four or five. If you are fit and motivated, you will be able to spend 30 hours on your skis or board during your vacation. This limited timeframe means that every run, every minute, every turn is of premium value and significant importance. And yet, we are encouraging you to take it easy? What gives?!
Well, the thought is that by easing into things — on, as well as off, the hill — you will be able to feel stronger, last longer, and remain safe and healthy throughout your trip. Rather than accelerating into your ski and snowboard routine at Mach Looney, and increasing the probability of headaches and hospital bills, why not start your trip off at a smooth pace?  Try taking a half day or more of “easier” runs before tackling advanced terrain and intense maneuvers.
Easing into advanced terrain helps retrain your muscles to automatically find that sweet balance spot on your boards, so when terrain does throw you off, it’s easier to regain balance. After skiing or riding hard, remember to rest: Think about turning off the alarm and relaxing for an extra half an hour in that cozy mountain bed before hitting the slopes. Most injuries occur when people push themselves; when your muscles are a little tired, your turns can get sloppy, and your focus wanes, setting up a “perfect storm” for injury-prone falls.
Stop skiing and riding before the shadows grow long (or if the light becomes “flat,” which means you can’t see the moguls or drop-offs very well) and enjoy the complete mountain town experience with all of the extra energy you will have. Find your own way of staying relaxed throughout the beginnings of your trip, and return home happier and healthier than when you arrived.

Not all sunscreens are created equal! Selecting a product that is appropriate to your body’s needs and your athletic interests is essential for avoiding sunburns.

2. Sun protection
According to dermatologist Dr. Cynthia Bailey, every 1,000 feet in elevation gain corresponds to a 4% increase in harmful ultraviolet radiation. In other words, when you are recreating at 10,000 feet, your skin and eyes are exposed to 40% more harmful radiation from the sun than they would be at sea level. Compounding this situation is that snow has the remarkable property of reflecting up to 80% of the sun’s energy, often straight back at the unknowing and sensitive-skinned skier.
This is not to say that playing outside has to be harmful to our bodies. Indeed, by selecting and wearing an appropriate set of sunglasses and goggles, and consistently applying the correct sunscreen, we can mitigate the harmful effects of the sun. Rather than returning home looking like Rudolph with your nose so bright, select a sunscreen that contains zinc oxide or titanium dioxide and protect your skin from both UVA and UVB radiation. For your eyes, most opthamologists recommend purchasing sunglasses or goggles that block at least 99% percent of UV radiation. And, remember to replace those old lenses now to avoid irritated eyes later!

3. Active warmups
Attaching 10-15 pounds of stiff plastic, cold metal, and bent timber to your legs and sliding down frozen water isn’t an everyday experience for most of our bodies. As such, our systems take on unusual stresses during ski trips — stresses that can be reduced by an active daily morning warmup. Take note: The days of toe touches and other static stresses have passed! That’s right; the ideal and proper ski and snowboard warmup will increase your heart rate and respiration and raise the core temperature of the body. Check out this video warmup from the experts at Moji Fitness, or do your own web search and create a low intensity routine to start your ski trip days. Your body will thank you, and so will your skiing and riding!

4. Hydration
The higher we travel in our atmosphere, the lower the air pressure. The lower the air pressure, the quicker moisture evaporates from the surface of our skin and from our lungs themselves. Breckenridge, ranging in elevations between 9,500 and 13,000 feet, draws moisture from all places and all spaces. Further intensifying this thirsty situation is the reality that Breck’s high alpine environment often has low humidity, due to weather factors. The result of this dehydrating duality is that people lose much more moisture in the mountains than back home. Thankfully, this is an easy challenge to overcome.
Simply put: If you want to continue to feel great and stay safe, drink more water. One method to calculate how many ounces of water you must drink in the mountains is to divide your weight in pounds by two. For example, a person weighing 180 pounds would need to drink 90 ounces of water (just over 11 cups) a day to stay hydrated. On this note, caffeinated, alcoholic, and sugary drinks all serve to reverse the hydration process. For each of these type of fluids you choose to drink, it is necessary to down an additional glass of water to avoid the unhealthy effects of dehydration.

Monday, December 12, 2016


 Road Bike Around Lake Dillon

The Breckenridge Welcome Center is sharing favorite local bike trails and rides. This road biking loop around Lake Dillon is popular for good reason — it’s one of the best road rides in the county, and it’s almost all on bike paths.

Description: This ride heads north from Breckenridge and passes through the towns of Frisco and Dillon to make a complete loop around Dillon Reservoir (commonly called Lake Dillon). The route climbs Swan Mountain Road, which has been used several times in the USA Pro Cycling Challenge.

Ride it: Park in one of Breckenridge’s gondola lots and hop on the paved bike path, located between the lots and Main Street. Ride downhill to Frisco and take one of the (right) turns into town – Miner’s Creek Road is one of the easiest turn-offs to follow and will lead downhill to a stoplight where riders cross Highway 9 and continue north along the bike path to the Frisco Marina. Stop for a photo or continue through marshlands, along the shore and over the dam. Beyond the Town of Dillon, riders cross a bridge and should take the right to continue into Summit Cove and along the path, which climbs through the woods (careful at the highway crossing!) and eventually leads to Sapphire Point. Take some time to explore, snack and grab photos – the rest area offers expansive views of the Tenmile Range and the 3,233-acre reservoir. Descend on the road, cross Highway 9 at the light, and once back on the bike path, veer left to complete the gentle climb into Breckenridge. For more Lake Loop specifics visit: http://www.summitbiking.org/area_rides/around_lake_dillon.html

Distance: This classic ride involves some 31 miles (mostly on paved bike paths) and 1600 feet of climbing.

Average Time Needed: Road cyclists accustomed to the altitude and climbing can comfortably ride this loop in about two hours, but give yourself much longer (a half day or more) if you’d like to take your time, stop for snack breaks, and hit all the popular photo opportunities.

Friday, December 9, 2016

Hiking First Aid

  Major injuries from hiking are rare. Walking doesn't tend to break bones or kill people. But, there are a whole bunch of smaller injuries and ailments that can make your day miserable. Being ready for the majority of them will make your trips more enjoyable and may help someone else that was not prepared.

First Aid Guidelines


  If a member of your hiking party is injured, you need to follow three guidelines. The highest priority is first, followed in order by the other two:
  • Stay Alive - yourself, others, and the victim. Especially yourself. If you are unable to help, then no one gets out alive.
  • Stabilize Injury - stop the injury from doing further damage to the victim. Stop bleeding, remove them from the cause.
  • Start Recovery - make the victim better. Fix the injury or ailment as much as possible.
You always have to keep yourself safe. Then, you need to ensure the survival of everyone else. This means getting the group to warmer shelter if one person is becoming hypothermic rather than having everyone stop to help that one person. This means running out of the way of a rockslide rather than jumping into it to save someone falling. If someone is injured or sick, you need to check that every action you are taking follows one of the three guidelines. If it does not, then it is probably not a necessary action.

Prevention


  It is so much easier to provide first aid by preventing the need for it in the first place. Easily the biggest hazard for hikers is the environment - changes in weather or ill-prepared hikers get into the most trouble. Make sure everyone in your group has the necessary abilities to successfully complete the planned hike. Make sure they have proper clothing, plenty of water, and extra food. Everyone should have a small personal first aid kit and there should be one more complete kit for the group. There are pages discussing specific preparation for hiking at altitude, hiking in heat, and hiking in cold that you should read.
Before you go hiking in a new area, find out about poisonous plants, snakes, insects, dangerous animals, and other possible hazards.

First Aid Kit


  You can easily buy a ready-made first aid kit and there are some very good ones available through the links over on the right.
You may be able to save space by making your own, or by replacing some parts of a purchased kit. It is important that you know the purpose of and how to use every item in your kit - otherwise it's just extra weight.
You won't have much time to read a manual while administering to an injury. Taking wilderness first aid training should be a personal goal before heading into the wilds. "Medicine for the Backcountry" by B. Tilton has a good reputation for providing helpful first aid information. If you are going into the backcountry, its a good idea to have a small first aid pocket guide along. There are quite a few available, most with help on diagnosing and treating ills and injuries. Wilderness Medical Institute in Colorado offers classes around the country but there are other organizations too.
Inspect your kit before every outing and make sure the gear is clean and supplies are in good condition. Replace expired medications and add items that would have been helpful on your last trip. Be sure the kit is easily accessible and everyone in the group knows who has it.
However you decide to go, the following is a list of items commonly agreed on as being essential for a first aid kit:
  • Waterproof container - a strong zip-loc bag or plastic-lined kit bag. If it isn't waterproof, it will be a mess.
  • nitrile exam gloves
  • CPR face shield
  • Bandages:
    • Elastic roll bandage
    • Adhesive tape
    • Adhesive bandages, assorted sizes
    • Butterfly bandages
    • Gauze pads
    • Triangular bandage
    • New Skin in small plastic bottle; cuts, abrasions
    • Moleskin and molefoam; blisters, irritation
  • Consumable Items:
    • Alcohol swabs
    • Antiseptic ointment
    • Chemical heat and cold packs
    • Cotton swabs
    • Dry-wash pads or wipes
  • Other Gear:
    • Mirror, small and unbreakable
    • Safety pins
    • Scissors
    • Tweezers
    • Bulb irrigating syringe
  • Drugs:
    • Antacid
    • Antibiotic (Dicloxacillin, etc.); skin infections
    • Antihistamine (Benadryl, etc.); allergic reactions, insomnia
    • Anti-inflammatory (Ibuprofen); inflammation, pain
    • Hydrocortisone cream (soothes allergic skin)
    • Potable Aqua; iodine water treatment
9 Things to Do in Breck

In addition to its reputation as a world class ski town, Breckenridge has a lot to offer off the slopes as well. Explore the surrounding mountains on snowshoes or dog sled, or try a different high octane thrill like snow tubing. Gorgeous art galleries, world class shopping and dining, and five star spa experiences are also hallmarks of this charming mountain town. We’ve put together a list of our favorite off-the-slopes activities for you to enjoy in Breckenridge this winter season.

1. Snowshoe



Snowshoeing is the perfect way to get into the high country in winter. 
If you don’t want to send your body hurtling down the slopes at a high speed, snowshoeing is another way to enjoy freshly fallen snow at a much lower level of intensity. With trails like South Illinois Creek Trail and the Southside Trail, there are several easy to find routes in this town.


Come to Elevation Ski and Bike to rent your snowshoes
There's almost nothing better than the peaceful quiet of a snowshoe hike. 

2. Ice Skate

The Stephen C. West Ice Arena on Boreas Pass Road is a great place to hit the rink. Plus, the rink is covered, so you won’t be exposed to harsh winter elements.

3. Hit the Shops

Breckenridge is home to some world class shopping, whether you’re looking to buy winter gear or infused olive oil. Just head straight to Main Street and you’ll find everything you’re looking for.

4. Play Some Video Games

Normally, we wouldn’t encourage you to get stuck behind a screen when you’re in a place with a landscape as beautiful as Breckenridge. This time, we’ll make an exception. Downstairs at Eric’s is home to a great arcade, filled with games from several eras. The food is also pretty great there too.

5. Go Snow Tubing

Alright, we get it, technically this is still an activity that takes place on a slope. But, it’s not skiing or snowboarding and you don’t need the pricy lift ticket to partake, so we’ll let it slide. Breckenridge is close to several different tubing hills, including our favorite, Frisco Adventure Park.

6. Try Out Dog Sledding



You've gotta try dogsledding—there is literally no cuter way to get around in winter! 
You don’t have to be in Nome, Alaska to get pulled around by some cute pups. Good Times Adventures offers dog sledding tours that travel 6 miles through Swan River Valley. They offer snowmobiling as well.


7. Check out an Art Gallery

Breckenridge is home to several art galleries, each rotating their collections often to keep their pieces fresh. Two of our favorites are Art on a Whim Gallery and the Breckenridge Art Gallery, an establishment that has been bringing high quality pieces to the public for over 30 years.

8. Paint Some Pottery

Ready, Paint, Fire! is a relatively new addition to Breck’s many attractions. Here, you’ll be able to paint your own piece of pottery, which will then get fired right in the shop. Whether you decide on a snow-themed paint job or not, it will make a great memento from your trip to Summit County.

9. Relax with a Spa Day

The full-service Spa at Breckenridge offers a variety of individual treatments and packages to rejuvenate, revive, and de-stress. Take a break from the hustle and bustle of traveling and the crowds on the slopes with a day that’s all about you.

Monday, November 28, 2016

Organize Your Snow Gear

If you’re an avid skier or snowboarder, you’ve probably experienced the seasonal struggles of dragging all of your gear out of its summer hiding place only to have it scattered amongst your car, your entryway, and your bedroom throughout the winter. AWOL socks, glove liners, and beanies are the result of not having a designated space to put away your outerwear. Having a space to easily grab what you need on your way up to the mountains and store it when you return will save you time and sanity this season. Be proactive this season, and create a space to keep everything together.  There are a ton of ways you can do this, but this is what works for me and it costs less than $25 to make.

What you’ll need -

Hangers
Strong hangers will hold up your heavy jackets and pants. These hangers are also wider which helps fill in the shoulder space on jackets so that they hang more naturally. I found these for $3.99/8 pack from Ikea. They also have pants hangers for $0.99 each.

Clothes Rack
Clothing racks come in a variety of sizes and heights. I found this one for $12.99 at Ikea. They had some cheaper ones and some more expensive ones, but I liked this one because of the adjustable height and wheels that made it convenient for storing in the summer. If white doesn’t match you décor, you can always spray paint it to fit.

Hanging Shelves
Lastly, you’ll need some sort of hanging shelf to store your accessories and base layers. You can either sort by items (socks, layers, mittens, beanies) or by weather conditions. For instance, if you know it’s going to be a warm day you can keep all of your light layers together so that you can just grab the whole pile and go. I already had some hanging shelves I wasn’t using, but you can find an assortment of options like this one for $4.99 at Ikea. Consider an organizer that has compartments large enough to hold a helmet, but small enough to separate smaller items like goggles and glove liners.
My favorite thing about this set up is that all of the pieces are easily collapsed and can be put into storage when it’s not being used. You can rotate items into it for your summer activities as well. Save on this idea by using a coat closet if you have one, or by using hangers that you already have. This is just one idea of how to organize your gear for the winter. What does your winter gear storage look like?

Thursday, November 24, 2016


3 Things To Know About Ski Socks

As you gather up your gear for the season, it is easy to forget about ski socks. People think “It doesn’t matter; I’ll just use my everyday Hanes, right?”  This is a sentence heard all too often by Boot Fitters.  Here is the lowdown on why you should tighten up your sock game.

1. One pair of ski socks is warmer than two

Two layers in your ski or board boot whether it is an extra sock, leggings, or under layer can cause hot spots due to friction and bunching up.  By the end of the day that slight discomfort from a crease in your layers can turn into a bruise.  The fit of any athletic boot is designed for one sock, adding an additional layer can compress your foot and cut off circulation and blood flow ultimately making your feet numb and cold.

2. The thinner the better

It is a common miss conception that a thicker sock will keep you warmer; this is not always the case.  In a ski or snowboard boot you want a tight, athletic fit (tighter than your street shoes). A thick sock will take up all the volume in your boot, a thin sock will allow the air between your foot and the liner to warm up.  This will ultimately keep your feet warm.

3. Cotton is the enemy

Cotton is not the ideal material for cold, wet weather.  Cotton clothing can absorb water and sweat up to 27 times their weight. Once your socks are wet, they’ll take forever to dry out and will cool your body.  Merino wool is the ideal material for winter that keeps your body cool in hot temperatures and warm in cold temperatures.  Merino wool will wick away water and keep you dry.
Kids Snowboarding First

Let’s set the record straight – Kids do not have to learn to ski before they can snowboard anymore.
There seems to be this unwritten law that kids have to learn how to ski first. All too often I catch parents saying that their son or daughter is taking ski lessons “so they can learn the basics” and then they will let them decide if they want to switch over to snowboarding when they’re ready.
As someone who didn’t start snowboarding until I was a young teenager, I wish my 3-year-old self would have known how to express to my parents that I was born to be a snowboarder. Learning how to ski first did not make learning how to snowboard any easier. I still fell – a lot. I still got frustrated, and I still had to start from the beginning.
Although, when I started skiing, they didn’t make snowboards small enough for kids my size. So, if I wanted to join my older siblings on the slopes, I had to get on two planks.
Thanks to Burton Riglet snowboards like the Burton Chopper and the Burton Smalls, kids can now learn to snowboard without having to ski first. The Riglet snowboards start as small as 80cm and go up to 130cm, and the Smalls snowboards go from 125cm to 145cm.  That pretty much means that as soon as they can walk and balance on their own, they can snowboard, but the Riglet age suggestion is 3 to 6 years old.
If you want your little to love snowboarding as much as you do but you want to try it first, Burton hosts a series of Riglet events during January, which is Learn to Ski and Snowboard Month, with the goal of getting more kids into snowboarding. They offer free Riglet demos and snowboarding lessons, and even have mini terrain park features for the tots to learn on.

Sunday, November 20, 2016

Hiking Benefits

Sure you know that hiking is good exercise and its a great way to get in touch with nature, but there's just a ton of other benefits to hiking. When you go on a hiking tour, you help make the world a better place!
  • Weight Loss

     - Hiking is a super way to lose excess pounds. Obesity is now an epidemic in the United States according to the surgeon general - that's bad! 64% of adults are overweight and more than 30% are considered obese. Our sedentary lives, stuck in offices, in front of computers, surfing this miserable internet is killing us off. Move your body, burn off some calories, and lose weight.
  • Prevent Heart Disease

     - Over 2500 Americans die every day from cardiovascular diseases. While you've read this far, someone died and by the time you read this entire page 5 more will be dead. A regular walking routine greatly reduces your chances of heart problems. Study after study after study show that regular, light exercise increases your odds immensely.
  • Decrease Cholesterol

     - Hiking and walking increase the HDL good cholesterol which helps get rid of the bad cholesterol. This in turn reduces your chances of heart problems.
  • Lower Blood Pressure

     - Going on a short hike of 30 minutes every other day is all it takes. Lower blood pressure means better overall health.
  • Reduce Stress and Depression

     - Your body's natural drugs like endorphins and adrenaline are released when hiking and these chemicals have a natural positive effect on your stress levels.
  • Stronger Longer

     - As you age, you do not need to experience a decline in physical activity. By staying active, your muscles stay strong. As you get older, your body will weaken, but regular hiking helps minimize that.
  • Prevent Osteoporosis

     - Hiking helps increase bone density and strength, helping prevent the calcium loss and chance of broken bones from this disease.
  • Better Air

     - Hiking to church, the store, school, or a local restaurant reduces the pollution from your car which makes the air better for everyone.
  • Prevent Diabetes

     - Hiking can reduce the amount of insulin a Type I diabetic. A Type II diabetic can reverse the course of the diabetes with exercise, diet, and weight loss.
  • Improve Arthritis

     - A regular exercise program can benefit most people that have been diagnosed with and treated for arthritis. Walking may be the best exercise as it strengthens muscles and improves support.
  • Relief from Back Pain

     - Sitting at a computer or desk too long can cause back pain. People that walk commonly report significant decreases in back pain. Hiking puts much less stress on your body than running or aerobics and helps build core body strength.
  • All Body Exercise

     - Hiking is an aerobic exercise that improves overall physical fitness, using leg muscles, core body muscles, and lungs. You set the pace and length that is a comfortable challenge for your body.
  • Experience Nature

     - Hikers explore natural settings that can only be reached on foot, leaving the hectic urban life and pollution behind for awhile.
  • Self Confidence

     - As more advanced hikes are completed, a hiker understands that he is capable of even larger feats. Making your way through foul weather or rugged terrain builds your confidence in what you can do.
  • Basis of Much More

     - By mastering hiking skills, you expand your horizons to mountaineering, backpacking, rock climbing and other outdoor wilderness activities.
  • Year Round

     - You can continue to hike any time of the year. It is a great activity that can be done in all seasons so a single hiking tour can have many different looks as the seasons change.
  • Escape and Refreshment

     - the psychological effects of spending time in natural surroundings is positive and strong. Time spent on the trail will renew you for better performance in your job and life back in the real world.

Friday, November 18, 2016

A Guide to Bike Lights

In recent years, bike light technology has gotten lighter, brighter, cheaper and easier to mount to an array of bikes. Blinded by too many choices? Read on to find the best bike lights and bicycle safety tips.
Cover your front and rear. Whether you’re riding home under the setting sun, the glow of streetlights or in total darkness, it’s important to always display a white light on the front and a red light on the rear.
Headlights: Before you buy a headlight, consider how it will be used. Do you need it to see or be seen? Inexpensive LEDs make poor headlights, but are effective at helping drivers see you. If you’re in an unlit area, consider using a dedicated headlight (more on that later) as well as a blinking white light. Look for an inexpensive LED such as a Knog, which offers a variety of highly visible lights in different flash patterns, including strobes.
Taillights: Taillights typically mount to the back of your seatpost or seat bag. A light that’s longer and contains more LEDs is more visible than a single light. Blackburn and Cateye make a variety of taillights for commuters. Some even have a larger light pattern to provide side lighting.
If you ride with a bicycle trailer that attaches to the rear of your bike, make sure this attachment is ALSO lit up from the back and side.  Maya Cycle bicycle trailers and other brands provide a flag that attaches to the trailer so that it is visible when following your bike, attach a flashing light to your flag post if possible and in addition, use a flag that has a reflective material to help it’s visibility by motorists.
Other considerations. While the battery life of inexpensive LED lights has improved, it’s important to recharge or replace your batteries often and to know roughly how long the battery’s life is (don’t rely on the manufacture’s claim). If you have space, keep an extra light or extra batteries in your bag.  Also consider the size of your seat post and handlebars and be sure the light’s mount is compatible with your setup.
Light up unlit areas. If your bicycle commute takes you into dark areas, you’ll need to look into a powerful headlight, either a high-powered LED, HID or halogen. These lights, which mount to your helmet or handlebars, typically produce two light patterns, wide and narrow. LED lights are generally pricier than halogens, but they emit a brighter light and have a longer battery life. HID lights more resemble a car’s white lights and are very bright, but also quite pricey. Mountain bikers often opt for HIDs, which can be overkill for commuters and downright blinding to motorists.
Keep in mind that the lights have large batteries, which are typically stowed in a jersey pocket, bottle cage or on your frame. Look for a model with rechargeable batteries and conserve battery life by using the narrower light beam when possible. Always charge your batteries between uses, and keep in mind that the faster you ride, the brighter your light must be.

Tuesday, November 15, 2016

How To Choose A Comfortable Bicycle Seat

Commuting by bike shouldn’t be a pain in the butt. If it is, it’s time to seek out a comfortable bicycle seat. Here are a few things to consider before swapping out your bicycle seat.
Check your pants. If you’re throwing on a pair of jeans and pedaling off to work, chances are your tush isn’t going to be happy for long. Most pants have seams in all the wrong places. Try some cycling pants with a padded chamois instead.
Asses your setup. A saddle that’s too high causes your hips to rock and places excess pressure on your tender bits. The same goes for a bicycle seat that isn’t level.
Move around. Pain can result from constantly sitting in the same position and not standing up. Get up and shift around on the saddle every so often.
If your sit bones are still screaming, it’s time to look for a new saddle.
Don’t take your friend’s advice. A saddle is very personal to each rider. Your weight and the width of your sit bones factor in to the overall fit. Work with a bike shop to help measure your sit bones and then suggest certain saddles. Many shops also have demo models for you to try.
Saddle shape. Most saddles come in narrow or wide shapes. If you’re experiencing chaffing or rubbing on your current saddle, look for one with either a thinner nose or that is less rounded in the back. Women often require wider saddles, but this isn’t always the case. Some women are more comfortable on a men’s saddle.
Cutouts and other considerations. A cutout or acutaway is designed to shift pressure away from the soft tissue and onto the sit bones, which can handle more bodyweight. Most saddles are made from injected-molded plastic and sometimes carbon fiber is mixed in to help the saddle flex under the rider’s weight. Bicycle commuters should opt for comfort over weight. That said, don’t opt for the most padding you can find. Padding might feel great at first, but it tends to migrate as you ride, placing excess pressure on your soft tissue. Test ride. Like any new relationship, you won’t know if it’s right until you spend some serious time together. Don’t just press down on a saddle’s padding in the shop or sit on it briefly. Take it out for a ride….or 10! Your body also needs to get accustomed to the saddle, which may mean discomfort at first. Stick with it and keep testing until you find the one.

Saturday, November 12, 2016

Cycling Clubs

If you’re always cycling solo, you might be missing out. Riding with cycling clubs offers many social benefits as well as the thrill of drafting and cycling at faster speeds. Best of all, riding with the pack helps hone your skills, improve fitness and find other cyclists to keep you company on your route. If you want to get with the group, you should first consider what cycling clubs best fit your needs.

Cycling clubs and different style’s

If you live in a well-populated area, you probably have several cycling clubs to choose from. Just as no two cyclists are the same, cycling clubs also come in many flavors. Some focus on developing racing skills and offer riders a safe venue for friendly races, while others are geared toward touring and long-distance rides or multi-day tours. Recreational bike clubs are probably the most prevalent, offering a multitude of bike rides for families and riders of various skill levels. A good cycling club regularly sponsors several weekly bike rides with varying terrain, speed and distance. These cycling clubs will often organize bike trips or sponsor their own century or fundraisers and many produce a newsletter for members.

Start your research

Once you have a list of local cycling clubs, which you can obtain on the internet or by chatting up your local bike shop or other riders, then it’s time to start investigating the group. Most cycling clubs collect yearly dues and some hold social events like potlucks and picnics for members. If bike advocacy or environmental issues are important to you, then look for a cycling club that’s involved in local causes. Many cycling clubs will let you sit in on their meetings or join them for a ride before signing up.

Ask the right questions

Before your first ride, it’s a good idea to touch base with the ride leader, whose contact information is often listed on the cycling club’s website, and let them know you’re coming and what your skill level is. Ask if the ride is no drop, which means that someone in the group will wait for the last rider. Still nervous? Inquire if the leader provides a cue sheet for turn-by-turn directions. When it comes time to ride, be sure to show up early and come prepared with enough food, water and spare tubes for the ride and be sure your bike is in good working order.

Friday, November 4, 2016

Health benefits to cross-country skiing

A traditional mode of transport in Northern Europe, cross-country skiing has been around for years and in a world of high speeds and 1080 spins, it’s often labelled a ‘niche’ hobby.

Perfectly groomed cross-country trails under the Northern Lights in Geilo, Norway
The advantages to cross-country skiing are plenty; not only can it be learned pretty quickly, but it’s also a great workout. Plus, unlike its downhill counterpart where skiers are often restrained to queues, cold lifts, busy slopes and over-full cafes, cross-country skiers glide silently past.

Health benefits

  • Low-impact: With very little lifting of your feet, there are no shocks for the joints here. While the benefits of other cardiovascular exercises like running are undeniable, cross-country skiing is a clear winner where the long-term health of your knees is concerned.
  • Total body workout: In cross-country skiing, the skier must use both the arms and legs to propel themselves forward. Cross-country skiing uses the whole body, activating more muscles, burning more calories.
  • Burns calories: See above: cross-country skiing is on par with running in terms of calorie-burning potential. In an hour a cross-country skier can potentially burn over double the calories of a downhill skier.
  • Great for your heart and lungs: Cross-country skiing is an excellent form of aerobic exercise, helping dramatically reduce your risk of heart and lung related illness and increase your overall physical health.
  • Increased endurance: Training in this slower, more stable way builds strength in the supporting muscles you use in everyday life, as well as those crucial to downhill skiing. In short, it will help you get stronger and go for longer.

Health benefits to cross-country skiing

A traditional mode of transport in Northern Europe, cross-country skiing has been around for years and in a world of high speeds and 1080 spins, it’s often labelled a ‘niche’ hobby.

Perfectly groomed cross-country trails under the Northern Lights in Geilo, Norway
The advantages to cross-country skiing are plenty; not only can it be learned pretty quickly, but it’s also a great workout. Plus, unlike its downhill counterpart where skiers are often restrained to queues, cold lifts, busy slopes and over-full cafes, cross-country skiers glide silently past.

Health benefits

  • Low-impact: With very little lifting of your feet, there are no shocks for the joints here. While the benefits of other cardiovascular exercises like running are undeniable, cross-country skiing is a clear winner where the long-term health of your knees is concerned.
  • Total body workout: In cross-country skiing, the skier must use both the arms and legs to propel themselves forward. Cross-country skiing uses the whole body, activating more muscles, burning more calories.
  • Burns calories: See above: cross-country skiing is on par with running in terms of calorie-burning potential. In an hour a cross-country skier can potentially burn over double the calories of a downhill skier.
  • Great for your heart and lungs: Cross-country skiing is an excellent form of aerobic exercise, helping dramatically reduce your risk of heart and lung related illness and increase your overall physical health.
  • Increased endurance: Training in this slower, more stable way builds strength in the supporting muscles you use in everyday life, as well as those crucial to downhill skiing. In short, it will help you get stronger and go for longer.

Thursday, November 3, 2016

I’m thankful for snowboarding because…

1. It gives me a greater respect and appreciation for nature.
2. It reminds me not to take life too seriously.
3. I get to see the sunrise every morning on my drive up to the mountains. 4. I
5. Fresh, untouched, deep powder.
6. It teaches me to get up when I fall down, literally and metaphorically.
7. It forces me to unplug from technology.
8. It keeps me in shape.
9. It pushes me to go beyond my limits… and sometimes ropes.
10. I get to share it with some of my best friends.
11. Fresh mountain air.
12. It clears my mind.
13. It challenges me to set new goals for myself.
14. It gives me the desire to try new things like surfing, wakeboarding, and longboarding.
15. When the lifts stop, Happy Hour starts.
16. I found my passion. Snowboarding is bae.
17. It takes me places I otherwise never would have thought to go.
18. It brings people together.
19. It’s given us the classics, like Out Cold and the opening clip from Extreme Days
20. It makes me happy.
truly experience what it means to be stoked.


Tuesday, November 1, 2016

Clipless Bike Pedals for Commuting by Bike

If you think fancy cycling shoes and clipless bike pedals are only for serious road racers and mountain bikers, think again. Even if you only put in a handful of miles on your way to work, using specific shoes and bike pedals have benefits, including increased speed (and who doesn’t want that!).

The skinny on clipless bike pedals If you’re pinching pennies, just started riding a bike or don’t ride very often, flat pedals are still a sound solution. But if you want to get a little more serious about cycling, then consider going with clipless bike pedals. Just as ski boots clip into a ski binding, clipless bike pedals are used with special shoes that have a cleat attached at the sole of the foot. Push the cleat onto the pedal to engage it and then kick or twist your heel out to the side to “unclip” and free your foot. The good news is that most clipless bike pedals are adjustable, so when you’re just starting out, you can adjust the pedal to disengage under very little force. Most clipless bike pedals also have a certain degree of float, meaning your feet can move a few degrees from side-to-side while still clipped in. This float is your knee’s best friend and allows the body to move naturally.

Swap bike pedals, go faster If you’ve ever lost control of your pedal and suffered a serious scrape to the shin, you’ve experienced firsthand one of the bummers of flat pedals. Clipless bike pedals allow riders to shift positions or navigate obstacles without their feet slipping. One of the major benefits of going with clipless bike pedals, however, is that it increases the efficiency of the power transfer between the rider and the bike. Essentially you’ll be wasting less energy and putting more of it into flying forward. Better pedaling efficiency means the potential to go faster or to break through a headwind using less power.
  
Shopping for clipless bike pedals
Buying clipless bike pedals and shoes can feel overwhelming. There are cleats and shoes with two, three and four bolts. Some are recessed into the shoe and other cleats are thick, making walking any distance nearly impossible (as well as comical). If you’re mainly using the shoes for commuting or touring, stick with mountain bike or casual style shoes. Prices vary, but the more expensive ones tend to be lighter, well vented and stiffer. It’s important to find a shoe that fits well and complements your riding style. Most of these shoes will have a two cleat SPD hole pattern on the bottom and are great for commuting because the cleat is recessed, so you won’t be stepping on it off the bike. On the other hand, many road cyclists prefer cleats that aren’t recessed and stiffer shoes for the most efficient power transfer. However, these cleats are bulky and aren’t recommended for walking very far.

Before you clip in
Going clipless can be daunting at first. Just like any other skill, it takes practice. Before hitting the bike lane or stopping at a busy intersection, take some time to practice clipping in and out repeatedly. This is best done on soft grass. It will take some time before clipping out becomes second nature. Since your feet are held in one position on the bike, it’s also important to be sure your bike fit is spot on. Ask someone at your bike shop to check that your cleats are properly positioned and if you experience any pain, get your bike fit checked out right away.

Wednesday, October 26, 2016

  3 things to bring skiing

The ubiquity of smartphones means that almost everyone these days is carrying powerful computing technology in their pocket. On the mountain this amounts to having a vertical feet tracking, trail mapping, video-taking device already at your disposal. When you’re planning to ski, I recommend bringing these four accessories so you can take the capabilities of your phone to the next level:

Touchscreen winter gloves

You do not have to make a trade-off between staying warm and using your phone. Gloves that can conduct your body’s electricity through it’s fibers mean your screen can react to your touch without actually exposing your skin.
The best touchscreen winter gloves according to review site, The Wirecutter, are the Glider Gloves. I’ve personally owned a pair of the Agloves for two seasons now and they work really well as an inner liner, hanging out outside at the base, or even during lunch.

Waterproof phone case

Falls happen, even to the best of us. While it’s never fun to yard sale, it’s even 
 less fun to damage your phone in the process. I recommend you make sure your phone is in a case so you don’t shatter your screen; there are too many moving parts if you have a spill. Even better, you might consider investing in a waterproof case. Your phone will thank you the next time you end up inside a snowbank.
I’ve personally used a Pelican ProGear case on my iPhone 5 which includes a screen protector that has helped keep dust and snow away from my precious phone. I also know Otterbox has a great selection of cases dedicated to waterproofing and protecting your smartphone.

Battery pack

A full day of GPS tracking, checking your EpicMix stats, taking photos, recording videos, and keeping in touch with your friends might start to wear down your phone battery. Throwing a small battery pack and a charging cable in your backpack to charge up during lunch can ensure your phone will be on all the way through après.
The easiest solution is to bring your existing charger cable and buy a cheap USB battery pack from Monoprice. I’ve used this one for nearly a year and it’s worked out really well for both me and those that travel with me and want some extra juice. If you’re not feeling generous, you may consider just finding a battery pack case which doubles up as a charger and a protective layer for your phone.

Tuesday, October 18, 2016

The Great Bike Debate: 26-inch-wheels vs 29er

If you want to stir a lively debate among cyclists, simply ask which is better: 26 inches or 29er? Many mountain bikers will extol the virtues of one wheel size over another, but what benefits do larger wheels offer commuters?

700c vs. 29 inches
Many commuters have been rolling to work on 29-inch-wheels for years.  All road and cyclocross bikes are built with 700c wheels, which are 29 inches. However, 700c wheels are designed to accommodate a thinner tire. Many come in widths ranging from 18 to 23 millimeters, with touring tires ranging from 25 to 28 millimeters. Wider tires offer a plusher and smoother ride, but the additional rolling resistance results in slower speeds. On the flipside, the wheels on a 29er are beefier and were originally designed for off-road use. The tires are designed to roll over obstacles, while making more contact with the ground. Mountain bike tires are much thicker than a 700c, with widths typically falling between 1.8 to 2.4 inches.
The 29er
A 29er is more than just a wheel size. The bike’s overall design and geometry varies as well. Because of the larger wheels, the bike tends to accommodate taller riders and these frames offer greater ground clearance for a rider to navigate obstacles. The bikes also have a varied geometry and will handle differently than a 26-inch mountain bike or a 700c road, touring or cyclocross bike.
Big-wheel advantages
Companies such as Surly have caught on to the 29er craze, offering bikes, such as the Karate Monkey, that are designed for commuters and fixed-gear trail riding. For bicycle commuters, 29-inch-wheels help dampen bumpy roads and potholes, are often a more comfortable option for larger rides, and they tend to carry a rider’s momentum better than a 26-inch-wheel. These larger wheels also make it easier to roll over soft surfaces. A fatter tire increases the bike’s traction and corning ability, making it a more stable ride, especially in inclement weather or on gravel and dirt paths.
Other considerations
Any thicker tire will carry a speed disadvantage and a larger wheel will also increase the bike’s weight. While 29ers help carry a rider’s momentum, they’re slower to accelerate and brake.
Bicycle Trailers and 29ers
Many bicycle trailers will fit bicycle’s with 29 inch wheels, but always ensure that if they attach via rear axle, they will accommodate the wheel size of the bicycle.

Sunday, October 9, 2016

How to Deal With A Car – Bike Accident | Bicycle Safety

Most car – bike accidents happen in the blink of an eye. Sometimes drivers are distracted or they turn in front of a bicycle.  Bicycle safety is your responsibility regardless of how the scene plays out, it’s
important to keep calm and know your rights.
Arm yourself in advance. You should always carry a copy of your health/insurance card and identification when you ride. Some cyclists opt for an identification bracelet such as a Road ID, which lists emergency contacts and vital health information. Carry a cell phone too. Besides calling for help, cell phones also have a camera— a handy device for documenting any damage.
Keep your cool. You may be terrified, angry or in pain immediately following a bike accident, but don’t confront the driver or lose your temper. According to cycling attorney Bob Mionske, anything you say to the driver can be used against you when an insurance claims adjuster considers your case.
Call the police. Be sure the motorist doesn’t flee the scene. Note and record any details about the motorist and the car, including the license plate number. Ask the motorist for a driver’s license and insurance information. Record this as well.
Give your statement. Even if you are injured, it’s vital that a police officer records your account of what happened. Check the statement for accuracy and be sure the officer prepares an accident report. Also gather names, addresses and phone numbers of any witnesses.
Don’t downplay your injuries. Just because you feel okay doesn’t mean you’re injury free. Get checked out by the paramedics or at the ER. This helps prove that you were in an accident and can be used to strengthen your claim.
Document the damage. Not only should you take photos of any injuries you sustain, but you should also snap pictures of your bike and any property damage caused by the accident. Have your bike shop document the damage, assess the value of your bike and any accessories damaged in the crash, and prepare a signed estimate. Mionske suggests waiting to make any bike repairs until you have reached an agreement with the insurance company. In the meantime, save any documents related to the crash.
Don’t rush a settlement. If you plan to file a claim, be sure to speak with an attorney before making your statement. Also check your state’s statute of limitations to find out the deadline for filing a lawsuit. Be sure to give yourself enough time to know the extent of your injuries and any damage before trying to settle the case.

Wednesday, October 5, 2016

Running 101: How Often Should You Run?

How often should you run is one of the most important questions to consider before you start any training.
 
Frequency—or how often you run—is one of three fundamental variables of training. The other two are duration (how far you run) and intensity (how fast you
run). Research shows a person needs to run at least a couple of times a week to get any progressive benefit from it. Many elite runners run as often as 14 times per week. How often should you run?
There is no single right answer to this question. While considerations such as your goals, life schedule, and running experience can and should be used to establish boundaries of too much and too little running frequency for you, within these boundaries you can choose any of a number of different running frequencies based on personal preferences and needs and get the results you seek.

The Minimum

Let’s first consider the boundary on the bottom end. The most important piece of advice I can give you in this regard is that it is necessary to do some form of exercise almost every day to optimize your general health. Every man, woman, and child on earth, whether a competitive or recreational runner, whether a runner at all or a non-runner, should aim to exercise every day. The research is very clear on this score. If you exercise daily you will have lower risk of chronic disease, be leaner, and live longer than if you exercise just a few times a week.
This doesn’t mean you have to run every day, however. If you care about running enough to seek some form of progress, you need to run at least three times per week. On the other days you can swim, do yoga, lift weights, whatever. However, if you choose to run only three times per week—and if, again, you care enough about your running to want to improve—you need to make those runs really count. Most weeks those runs should be a tempo run to develop intensive endurance, a speed workout to build speed, and a long run to increase raw endurance. The popular FIRST marathon training program developed at Furman University prescribes a weekly training schedule comprising the three types of runs just mentioned plus two cross-training workouts. In my opinion this system defines the minimum effective training protocol for runners.


The primary reason to run only three times per week is to minimize injury risk. As we all know, running has a high injury rate, and the rate of injury increases with running volume. Many runners cannot run every day without getting injured. If you are such a runner, or if you simply fear getting injured if you run daily, then stick to a schedule of three to four purposeful runs plus a few cross-training workouts per week and feel confident that you are not sacrificing any of the performance you would get from running daily (presuming you actually could run daily without injury).
The most common running frequency for non-elite competitive runners is six to seven times per week (that is, daily with one scheduled day off or daily with rest days taken only as needed). I don’t know of any research addressing the matter, but my experience-based belief is that some runners are better off running daily and not cross-training, others are better off running three or four times a week and cross-training on non-running days, and many runners are able to fare equally well on either schedule. Use factors such as your durability (can you handle daily running?) and your personal preferences (would you rather chew glass than do any form of exercise besides running?) to set your personal routine.

Running Twice Per Day

Only the most serious runners habitually run more than seven times per week, which necessarily entails a certain amount of doubling, or running twice a day. Personally, I think more runners should consider it, as some magical things can happen when you push your running volume beyond the amount you can practically squeeze into one run a day.
There’s a simple rule that runners can use to decide whether or not they should double: If you plan to consistently run more than 70 miles per week, double at least once or twice a week. The rationale behind this rule is that every runner’s training schedule must include some easy runs, and if you try to pack more than 70 miles into just six or seven runs each week, none of those runs can be very easy. You can double if you want to on a schedule of fewer than 70 miles per week, but it only really becomes necessary when you run more.
As you continue to add mileage to your weekly schedule, continue to add doubles as necessary to keep your average run distance from creeping above 10 miles. So, for example, if you run 100 miles a week you should run at least 10 times.


Ease into doubling by inserting one or two very short, easy runs into your schedule. Gradually increase the distance of these runs and add more doubles until you reach your weekly mileage target, but keep the pace easy in all of these extra runs. Never try to perform two hard runs in a single day.
Some runners do an easy run in the morning and a longer and/or faster run in the evening. Others do the opposite. It’s a matter of personal preference.

Cross-Training

Just as a casually competitive runner can exercise more than three or four times a week without running more than three or four times a week, a serious competitive runner can exercise twice a day without always running twice a day. The question is, should he or she? While there are many examples of very successful runners who run 14 times a week and never cross-train, I believe that in most cases, runners who train nine or more times a week are better off running seven times and lifting weights and doing plyometrics two or three times than they are making every workout a run.

RELATED: The 8 Basic Types Of Runs
In fact, there’s research proving this. In a famous Norwegian study, elite runners improved their 3K race times by replacing 30 percent of their running with plyometrics—not adding plyometrics to the running they were already doing, but replacing a chunk of their running with plyos. Based on such evidence, I advise runners who train nine to 10 times per week to perform two or three strength/plyo workouts and run the rest of the time. There’s no need to do strength and plyometrics training more than two or three times per week, so if you add any workouts beyond 10 per week, the rest can and should be runs or non-impact cardio alternatives to running such as cycling.
What’s the absolute maximum amount of training any runner should consider doing? Many elite runners thrive on a schedule of two runs per day every day plus three strength/plyo workouts per week. If you can handle all that, more power to you!

Tuesday, October 4, 2016

Best Commuter Bike, a Cyclocross?

Can a cyclocross bike become the best commuter bike for your daily bike route? If you’ve ever caught a glimpse of cyclists pedalling through mud and quickly mounting and dismounting their bikes to hop obstacles, then you’ve witnessed a
cyclocross race. The fall and early winter sport is quickly gaining in popularity, as are the cyclocross-specific bikes used by racers. A bike that rips through and sheds mud, gains speed from skinny tires and can handle whatever Mother Nature throws its way? Sounds like the best commuter bike.

The quick and dirty

At first glance, a cyclocross (or cross bike) closely resembles its cousin, the road bike. But there are some major differences. The frame has a higher bottom bracket than a road bike, perfect for navigating obstacles and has a slightly different geometry, as it’s made to be ridden in a more uptight position. Another major difference is the brakes. While road bikes rely on calipers, cross bikes have cantilever or disc brakes, which offer more stopping power in the elements. Cyclocross bikes also tend to use slightly wider, knobby tires to provide traction through mud, sand, water and snow.

Convert it into the best commuter bike

 It doesn’t take much to transform a cross bike into the best commuter bike. Look for a bike frame that’s aluminum or steel. Cross bike frames are strong and durable, yet lighter than most touring bike frames. Find a bike frame that comes with plenty of braze-ons and be sure to add fenders to help keep your bike commute dry. Install racks or panniers for hauling extra gear. Most cross bikes should have space for these add-ons. Since you’re not racing the bike, weight is not a major concern and you should also find a saddle that’s comfortable for longer rides. Lastly, unless you’re planning to ride gravel bike paths or rough dirt roads, consider swapping out the knobby tires in favor of slicks. These bike tires will increase your cruising speed and ensure a smoother ride. Find a bike tire that’s durable and fairly flat resistant.

Other cross bike considerations

If you’re buying a new bike you may have the option of disc brakes, a fairly new addition to cross bikes. Most cantilever brakes are fine for bike commuters, but if you often commute by bike in wet, slushy weather you may want to consider investing in disc brakes, which offer more reliable and effective stopping power. Before you buy a cross bike also consider if the geometry will be comfortable for you. The more road bike-like position will stretch out your back, shoulders, neck and arms more than a touring bike, commuter bike or mountain bike, which put riders in a more upright position. If you have any neck, back or shoulder problems you may want a bike that’s less aggressive. To learn more about Cyclocross, check out Cyclocross Magazine.

Friday, September 23, 2016


What to expect when you ski for the first time


The cool mountain air breathing into your face as you speed down a beautiful snow covered mountain is one of the most fun and exhilarating experiences out

there. Skiing is an incredibly addictive sport and one that can be enjoyed by the whole family. Skiing for the first time can be a scary and daunting experience, but get it right and you’ll soon fall in love. We’ve come up with a simple guide for first time skiers on what to expect when skiing for the first time.

It’s going to be challenging
At first, it’s going to be challenging. Unless you have ice-skated or rollerbladed in the past, skiing is a completely different experience to anything you might have done before but will be an amazing experience. Once you get started, you’ll soon start to relax and enjoy yourself.  The more you ski, the more your confidence will grow and the easier it will become. Remember, everyone feels the same when they ski for the first time, so you're not alone. 

Ski Lessons

When skiing for the first time, it is highly recommended to take some lessons. How about with Meribel ski school? Even if you just take one to get yourself familiar with the basic skills and manoeuvres needed, it’s going to greatly enhance your experience. It’s most likely that you’ll have a group lesson, with people that you probably don’t know, so don’t feel embarrassed. It can be easy to get intimidated when having lessons with strangers. Everyone is in the same boat as you, with everyone focusing on themselves so no one will be watching you. Usually in the first lesson you’ll learn how to turn, slow down, stop and how to ride the ski lifts. Lessons are usually half a day, so you’ll have the morning or afternoon to practise on your own with friends and family. You might only want one lesson to get the basic skills, or you might prefer to have more, it’s going to depend on how quickly you pick it up and what you want from the lessons. If you really want to learn quickly, having private lessons can be an advantage. The instructor is going to be focusing only on you, allowing you to progress quicker than if you were in a group.

You’ll be in the beginner’s area

When you’re a beginner you’re going to be starting in the beginners area, especially if you’re with a ski instructor. This will have a lot of flat area and a very small nursery slope, as well as a simple ski or button lift to take you to the top. It’s great for practise and to help get your confidence up. Even if you’re not going to have lessons this is still a great place to practise at the start before going onto the bigger slopes.

You might lose your balance

One fact that you need to remember and understand before you start is that you’re going to lose your balance! It’s par for the course with skiing; everyone falls. The key is just to laugh and get straight back up. It doesn't hurt because the snow is soft and you won't be going that fast. Part of the fun is watching your friends and family fall. It’s important to remember that it’s going to happen, even when you get more confident and advanced. Sitting in your cosy chalet at night talking about the laughs you had when everyone was stuggling to stand is one of the best parts of the experience! Just learn how to quickly get back up and have fun! 

Don’t get intimidated

When skiing for the first time, you’re going to be slow and shaky at first. What can become really annoying is when you’re taking your time going down a slope and a small 6 year old child whizzes past you at breakneck speed. It can be very frustrating when you see just how young these children are and how good they are! Don’t let them put you off and just keep going. They ski all year so it’s what you’d expect!

Ski boots will feel different at first

Ski boots will feel quiet different to your normal shoes and might take a bit of time to get used to. When getting fitted for snow boots at the ski hire it’s important to remember that they’re not going to be the most comfortable in the world, but your foot should be snug and not move about too much. If by the end of the day your foot is in crushing pain, go and change them. Excruciating pain is definitely not right and you need to make sure you have reasonably comfortable ski boots to have an enjoyable time. It’s also important to remember that it's not the easiest to walk in ski boots! If you have to walk to the slopes in your boots leave plenty of time if you’re a beginner, as it’s quite difficult, especially if the roads are icy and you're not use to them. If possible it is a good idea to carry your ski boots and change into them when you’re at your destination. This might not always be possible, so just be aware it might take you a bit longer that you planned. Over time, you should get use to it. 

Quick Tips

  • Don’t wear cotton or nylon clothes, as these absorb water, so make sure you have good waterproofs. Waterproof trousers and a waterproof jacket/coat are good and wear warm thermals underneath. It’s not going to be any fun if you end up getting soaking wet by the end of the day. You want to be cosy and warm not wet and cold.
  • Get good gloves. There’s no point taking your favourite knitted mittens onto the slopes, as these will soon become soaking and your hands will be freezing. Good waterproof gloves are a must. Try to get ones that won’t let in any snow,  long gloves or ones that can be tightened are good.
  • Ski passes are very expensive, but usually they will offer access to the whole of the resorts terrain. For a first time skier this is going to be unnecessary as it’s unlikely you’re going to be going on the black and red runs! It’s better to go for a less expensive ski pass with limited access. It’s a good idea to ask your instructor what they recommend. If by the end of the holiday you’re getting more confident and want to experience some different slopes, you can always upgrade your pass
  • Take lip balm and sun cream with you. It’s odd to think that on a mountain where it’s freezing that you might get sunburnt but often it is very sunny. The snow also will reflect the sun back up to your face, making it very easy to get burnt, so remember to apply sun cream to your face and behind your ears. Lip balm is also essential to stop getting dry, cracked lips.
  • Don’t be pressured into going onto bigger slopes by your family or friends who are more advanced. It takes a long time to build up your confidence but only takes seconds to shatter it, so resist and only go where you’re confident. An easy slope for them might not be easy for you, so stick to what you know and build your confidence gradually.
  • Because it can be very sunny, it’s advisable to take sunglasses or skiing goggles onto the slopes. The sun reflects on the snow to make it incredibly bright and difficult to look at, so having sunglasses handy can be a real blessing.

Remember, it's all about having fun!

Tuesday, September 20, 2016

How to Stomp a Back Flip

Go through the motions. Before you head to a 20-footer in the backcountry, practice back-flip rotations on a trampoline or diving board.

Start small. Try a back flip off a mellow jump with a steep takeoff and a soft
landing. Jumps will help you rotate faster, while downward sloping cliffs will fight your rotation. If possible, send your buddy off the jump first so you can see what kind of speed you’ll need and what the landing will feel like.

Stay centered. When it’s your turn, ski toward the jump and stay in the front seat. If you’re sitting back, you’ll fling your head backward and over-rotate the flip. That’s bad. Instead, drive your toes forward and push them up over your head. This will give you more control over the flip and more loft.

Look ahead. Keep your head up and look forward until you can see your toes in front of you. Then, as you reach the highest point of your air, start looking for your landing. When I back-flip off cliffs, I like to rotate quickly off the takeoff, then stall a bit while I’m falling over my stomach. This way, I’m in a better position to correct errors. Plus, if you hit a rock coming off the takeoff, it can grab your feet and slow the rotation down. So if you rotate early, you’ll be ready.

Land it. Now you’re looking forward at the landing and dropping over your belly. When you’re ready to land, pull in your knees to finish the rotation, and straighten your back out to prepare for touchdown. Land with both poles and both skis hitting the snow at the same time, and keep your hands in front of you.

More tips from Mike: Don’t overthink it. The trick is easier if you just do it. Don’t learn a back flip on the biggest jump you’ve ever hit. And I’ve heard back flips are much easier if you have a mustache.