At just over two hours from Spokane, eastern Washington’s largest city, and a five-and-a-half hour drive from Seattle in ideal conditions, the Kettles are quiet country. But this off-the-beaten-path mountain range offers plenty for winter wanderers. In the heart of the Kettles, Sherman Pass, the highest maintained highway pass in Washington, rates as one of the state’s premier snowshoeing destinations. Winter-weekend warriors pack the Sno-Park at the pass, with snowshoers exploring the 45-mile Kettle Crest National Scenic Trail, eastern Washington’s premier high-country route. Although snow begins falling in late October most years, the winter conditions usually peak around springtime; it’s not unheard of to be able to snowshoe right out of the Sherman Pass Sno-Park lot in early June.

Below, three choice snowshoeing routes in the Kettle Range.

The Thirteenmile Trail wends its way through forests of lofty old-growth ponderosa pines and open grassy knobs on the drier western edge of the Kettles. The San Poil River canyon cuts a jagged stripe to the south. Beyond are the fir-clad peaks of the Colville Indian Reservation. The Cougar Trailhead, four miles from your starting point, makes a great turnaround spot, but the trail continues for another 13 miles. Rusty and faded Forest Service signs indicate this trail was once part of the Center Stock Driveway, over which sheepherders moved their flocks from the dry country of central Washington up to the high country for summer forage. Today, four-legged critters of all sorts use this thoroughfare to descend to lower elevations during the winter; visitors are all but guaranteed fresh, untouched tracks, of chipmunk, squirrel, snowshoe hare, bobcat, coyote, cougar, deer, elk, moose—even wolf.

Driving directions: From Republic, travel south on State Highway 21 approximately 13 miles to Thirteenmile trailhead, on the left (east) side of the highway.

One of the top snowshoe treks in the state, the 8-mile roundtrip snowshoe to Columbia Mountain takes trekkers back in time. Hike north on the Kettle Crest Trail from Sherman Pass across the southwestern flank of 6,780-foot Columbia Mountain, through a unique ecosystem where sagebrush intermingles with subalpine fir. The high point of this eight-mile loop is the broad, open summit, the site of a recently restored historic fire lookout cabin. One of the oldest still-standing lookout structures in the state, the Columbia Mountain lookout was built in 1914 and re-constructed two years ago using subalpine firs growing on-site. Stash your gear in the cabin, pitch a four-season tent in the shelter of surrounding subalpine firs, and enjoy one of the state’s finest winter-camping experiences.

Driving directions: About 4 miles west of Kettle Falls on US 395, cross the bridge over the Columbia River. Almost immediately (0.1 mile), turn left (west) on Hwy 20, toward the town of Republic. Drive approximately 22 miles to the Kettle Crest Trailhead, on the right (north) side of the Highway. Look for the trail on the south side of the Highway. Washington Sno-Park Pass required; purchase at Department of Licensing in Kettle Falls.

The moderately difficult 5.3-mile Sherman Peak Loop surveys both subalpine forest and the silvery snags left standing from the 1988 White Mountain Fire, which scorched over 20,000 acres of the southern Kettles. Wildlife, wildflowers and wide-open views have taken the place of the trees, making this one of the scenic highlights of eastern Washington. Beginning on the Kettle Crest Trail in a climax forest of Douglas-fir, subalpine fir and lodgepole pine, the way climbs steadily to a junction with the Sherman Loop Trail. Right or left, it doesn’t matter, although heading right saves the possible summit sidetrip of Sherman for the end. Soon, the forest opens up to views over the foothills of the Kettle Range. Snowshoe hare tracks stitch the snow, and easily-spooked spruce grouse should get the heart pumping if the climbing doesn’t. A steep, wind-scoured spur route on the southeast side of Sherman offers the safest summit route, although well-worn skin tracks on the northeast aspect provide other summit options (just be courteous and stay out of the uptrack). Summit on a clear day to enjoy views of the far-off Cascades, a jagged contrast to the mellower contours of the Kettles.

Want to stay a few days? On the southwest flank of Sherman Peak follow the Kettle Crest Trail south 2 miles to the Snow Peak Cabin (reservations: www.recreation.gov). Built by volunteer labor in 1995, Snow Peak Cabin remains a coveted reservation, with rustic ski-in/ski-out accommodations at the base of a bowl on the west flank of Snow Peak. Warm up by the well-stocked wood stove after a long day of ridgeline rambling.

Driving directions: About 4 miles west of Kettle Falls on US 395, cross the bridge over the Columbia River. Almost immediately (0.1 mile), turn left (west) on Hwy 20, toward the town of Republic. Drive approximately 22 miles to the Kettle Crest Trailhead, on the right (north) side of the Hwy. Look for the trail on the south side of the Hwy. Washington Sno-Park Pass required; purchase at Department of Licensing in Kettle Falls.

Après snowshoe

The border communities of northeast Washington have served as bases for mineral and timber exploration since the region opened to settlement almost 150 years ago. Located on the west side of the Kettles, the tiny town of Republic once boasted the most lucrative gold mine in the state. Today, the quiet community of just over one thousand citizens is still supported by area mines but has begun to cater to outdoor recreationists.

The Northern Inn (888.801.1068; www.northern-inn.com) offers clean and quiet accommodations within walking distance of groceries, restaurants and bars. The owners, strong supporters of outdoor recreation in the area, keep the front lobby stocked with area hiking guidebooks and adventure magazines and are themselves great resources for the inside line on trails.

One of eastern Washington’s largest certified organic retailers, Ferry County Co-op and Kettle Crust Bakery (509.775.3754; www.ferrycountycoop.com) stocks natural and local groceries and housemade baked goods. Pile up a plate of food at the breakfast bar (menu changes daily), then grab a few fresh-baked scones for the trail.

Owing to its proximity to the Canadian border and distance from law enforcement, the tiny mining towns of northeast Washington were a hub for bootlegging in the Northwest during Prohibition. Today the liquor is flowing freely again, thanks to several high-quality microbreweries in the region. The family-run Republic Brewing Company (509.775.2700; www.republicbrew.com) brewery and taproom serves hand-crafted beers and regional wines and cider. Founded in 2011, the “RBC” has quickly become hub of Republic’s nightlife, with miners, back-to-the-landers and out-of-towners alike rubbing elbows and sharing peanuts at the bar. There’s no food menu, but feel free to bring your own bar bites.

The eastern gateway to the Kettles, Kettle Falls was named after a cauldron-like falls that served as a traditional fishing and gathering place of the Colville tribe. The falls have since been indundated by Lake Roosevelt, but the community is still a hub for timber and tourism in the area.

Stop by Northern Ales (509.738.7382; www.northernales.com) for a nice selection of beers brewed onsite and modestly priced pub grub. All the taps offer uniques takes on standard beer tropes, but the honey basil is the most off-beat. At around 14 percent alcohol, a small glass goes a long way. The proprietors describe the beer as a “love-it-or-hate-it” taste. This author falls in the former camp. For a meal, try the beer brats, which are made locally. Pool tables, open-air seating and frequent live music encourage lingering.

Featuring a complete selection of natural and organic groceries and products, Meyers Falls Market (509.738.2727; www.meyersfallsmarket.com) is a reliable stop for pre- and post-snowshoe snacks. Enjoy lunch in the small sit-down deli with soup, salads and other healthy items, and be sure to check out the market’s extensive array of beer and wine, including many local selections.

Old habits die hard, and good habits die easy. Neglecting some health-rule standbys when you are logging 50 miles a week and still feeling great may be easy to justify, but anyone in the fitness game will affirm that it will come back to haunt you. Injury, fatigue and plateaus plague each and every one of us—but they don’t have to. Here are a few of the top mistakes that we are making as runners, snowshoers, hikers, bikers and the like–and the information you need to maximize your fitness life.

1. Refusing to Rest
You may feel like you are losing out on mileage or a decisive workout that could give you the edge over the competition during the hub of training season if you kick back one day a week. Remember, even Olympians have a day off. Our bodies require time to rebuild and our minds require time to recharge. Inadequate rest can lead to overtraining syndrome and lagging workouts.

According to University of Illinois at Urbana-Champaign physical therapist Rex Clark, during rest time, the body adapts to the stress of exercise and the “real training effect” occurs–damaged muscle tissue is repaired. He suggests that athletes allow two rest days a week. If that sounds outlandish and you can hardly stomach one day without your sweat session, he recommends doing a lower intensity exercise one day and then completely resting the other. Take one day a week to enjoy a trail ride on your bike or a long walk. Then try to rest, and let your fluids, muscles and cells replenish.

Houston Franks, the head cross country coach at Mississippi State University, takes a quick breather to tie his shoe during a trail jog. Light exercise such as jogging or hiking are perfect for active recovery days.

2. Attempting to Stay at the Peak
When climbing, the goal is to reach the top of the mountain—but once there; you don’t just sit down and stay there to hang out in the snow. What goes up must come down. It is hard to get into this mindset as a competitive athlete, but hitting your PR every go-around just is not realistic. So why do we kill ourselves trying? Tim Cary, head training coach at FLEET FEET St. Louis Running Company, urges to not think in terms of peak, but efficiency if you want to be working out ten years from now.

“We need to remember that our goals are positioned down a long road and that we must travel the optimum distance daily to reach them,” Cary said. “When you are unsure about a planned workout or race, take a step back and ask yourself, ‘Is this maximum or optimum?’”

To really adapt this off-season mindset and put it to good use, having an off-season is essential. After your last planned race, let yourself go from 100 percent to about 60 percent fitness level for a few months. After a mental and physical letup, you can come back to training next season more ready than ever—and faster.

3. Missing the 30 Minute Post-Workout Munch
It’s easy to neglect your granola bar or protein shake right after you finish toweling off, especially if you aren’t the type to be hungry after exercise. Most people stick to the story that you should only eat when you are hungry, which is a healthy outlook. However, exercise raises your body temperature and in turn, suppresses your appetite. Although you may not think you have the need to nosh, you do.

According to Suzanne Eberle, a sports dietitian from Portland, we have “the carbohydrate window” 15 to 30 minutes immediately following exercise. During this “window,” our body is primed to begin refilling glycogen stores. Even though we may have stopped exercising, we still have an increased blood flow to our muscles, which makes them very sensitive to insulin. When we eat carbohydrate-rich foods that break down into glucose, our body is primed to move the glucose quickly into our cells, where it is stored as glycogen—giving your workouts the boost they need.

4. Skipping the Breakfast of Champions
The old mantra, “you have got to put fuel in the tank to make the engine run” has not stood the test of time for no reason. If you try to speed out on your workout lacking proper fuel, you are going to suffer for the next 24 hours while your body replenishes the glycogen stores it needs to get you to the next workout. Skipping breakfast enables this vicious cycle of depletion and replenishment to wreak havoc and hold you back from really racing through your routine with your best foot forward.

According to Eberle, many athletes don’t eat enough early in attempts to “save” calories for later. “It’s kind of like backwards planning,” Eberle stated. “I encourage people to kind of look at, ‘where is your workout today, what are you planning to do, how much time do you need and what’s the latest you want to eat?’ Then, maximize the snacks and the meals earlier in the day.”

5. Forgetting to Whet Your Whistle in the Winter
Summertime is fast approaching, which means sweat-drenched outdoor sessions are right
around the corner. Guzzling water when it’s 85 degrees is no problem for most of us.
Surprisingly, our hydration needs are the same year-round. “Hydration never takes a holiday, and is just as important whether it is 20 or 120 degrees outside,” Leslie Bonci, the director of sports nutrition at the UMPC Center for Sports Medicine said. In a 2006 study, the Gatorade Sports Science Institute found that over 50 percent of recreational exercisers show up to their workouts dehydrated.

Dehydration can lead to a laundry list of hindrances to your workout, such as: muscle cramps, fatigue, heart palpitations and lightheadedness. Once dehydrated, your body cannot simply just play catch up if you knock back a few glasses of H2O. According to Bonci, women should get 90 ounces of fluid per day, while men should be getting 125 ounces per day. However, this doesn’t have to all come from water. “In the warmer months, we may prefer our fluid on ice, or through juice fruit whereas in the winter, we may opt for hot beverages and soups to help us meet our fluid needs,” Bonci stated. Make fluids accessible to yourself at anytime. Drink water before you feel thirsty and make sure that you drink enough. Carry that Camelback
everywhere!

Keeping a reusable water bottle nearby at all times helps to ensure adequate hydration. Using water bottles that measure liquids can keep you on track.

6. Sticking to the Same Workouts
We all have our favorite routes, our comfortable pace and our stock exercises. But after six weeks of the same routine, our muscles have figured it out and cannot be duped out of a plateau without a shock to the system.

“Our bodies welcome change,” Ron DeAngelo, the Director of Sports Performance at UPMC, said. “Training should be pleasurable and positive.”

Keeping yourself physically challenged may be a little intimidating at first—but as outdoor adventurers, isn’t that par for the course? Variety can help you stave off plateaus as well as keeping the mental humdrum away. Research from the University of Florida found that individuals that diversified their exercise every two weeks enjoyed their workouts more and were likelier to stick to it. Varying the intensity and duration of your workout is the easiest way to mix it up. Adding an extra hill to a route or even going a mile off-trail makes a difference. Throw in a long and steady workout and then try for a short and fast workout the next day. High intensity intervals and rest periods switch things up enough to keep your muscles confused and your mind sharp.

7. Cutting Calisthenics Out of Your Routine
Calisthenics don’t require gear—no ski poles or snowshoes or helmets, just you and your weight. So why do we write them off as such a nuisance in our pre and post workout routines? Incorporating calisthenics such as lunges, calf raises, crunches, squats, planks and pushups will up your strength, stamina, balance and form. They will protect you against injuries and keep those underworked muscles in shape.

DeAngelo recommends that plyometric work, calisthenics and strength training needs to ensure total bodywork—so think three dimensionally. “As 3-D beings, we need to do 3-D activity,” DeAngelo said. “This will keep you enduring over the long haul.” Keeping up with calisthenics will also help preserve the range of motion in joints so you can keep athletically adventuring pain-free years down the road.

8. Relying on Your Revered Sport
Skiers want to ski, bikers want to bike and runners want to run. Getting stuck in a rut with your activity of choice can lead to a lack of motivation, fitness plateaus and overdevelopment of isolated muscles. Besides, no one wants to be a one-trick pony. “Our bodies welcome change,” DeAngelo said. Cross training doesn’t have to feel like cross training. He recommends doing activities that mimic your favorites. If you are a downhill skier by heart, you are probably used to the short duration, high intensity nature of the sport. Mountain biking is also short duration and high intensity, and can take you through the spring and summer months. Introducing your body to unfamiliar workouts will promote active recovery, balanced muscles and mental rejuvenation—not to mention the possibility to fall in love with a new sport.

Meghan Turner, 24, of Columbia Mo., tackles some bluffs during an off-trail run. Throwing a new workout or route into your routine is imperative for mental and physical gains.

New Year’s resolutions may have melted with the winter snow, but springing into new habits as the trees blossom and the sun shines can leave you happier and healthier than ever—and ready to tackle next season like never before.

New Mexico’s northern mountain ranges offer some of the best snowshoeing in the West during winter months, so it’s no surprise that trail races abound in the Sangres, Jemez and Sandias during summer. Here are five of the toughest – and most scenic – courses in the Land of Enchantment.

Photo by Jason Halladay

Jemez Mountain Trail Runs
Los Alamos // May 25 // 50 Mile, 50K, Half Marathon

The Jemez races – now in their eighth year – are considered among the toughest in the country. Technical trails, substantial elevation change, steep climbs, torturous descents, scree fields, stream crossings and more – all at altitude – make for a tough race. However, “there are some tough, long climbs, which can make it a bit easier because most runners will power-hike the climbs, resulting in less running and more hiking,” says Tom Stockton, who recently took over as race director. Both the 50 mile and 50K races incorporate Pajarito Mountain (elevation 10,458), and 50 milers will also run through the Valles Caldera National Preserve. Runners can enjoy well-stocked aid stations along the way but should carry their own water – JMTR is a cupless event.

JMTR start and end at the Posse Shack, a log cabin on the north side of town where runners rendezvous with their families, chat with fellow participants and pick up their awards (Jemez Pueblo-made pottery) after the race. “I think one of the best aspects is the food and socializing that occurs at the Posse Shack throughout the day as runners finish,” Stockton says.

Pearl Izumi athlete Nick Clark won the 50-mile in 2011 and set a course record of 8:07:46. “I love everything about this race,” he blogged, “the course, the people, the exemplary organization, and the immense challenge of humping up and down those mountains.”

Refuel: The deli at Los Alamos Cooperative Market is full of fresh, local, organic options that range from breakfast burritos to green chile enchiladas. And, don’t forget to check out the baked goods table, which includes tasty treats for vegan and gluten-free customers.

The co-op also sells Honey Stinger gels and various energy bars for runners who need some last-minute race fuel.

Photo by Whitney Dreier

Run the Caldera
Valles Caldera // June 8-9 // Marathon, Half Marathon, 10K

“The race happens on one of only six super-volcanoes in the entire world,” says former race director Rob Dixon. But that doesn’t mean you’ll be running across lava flows; the Valles Caldera National Preserve is 89,000 acres that contains several grassy meadows surrounded by mountains. Criss-crossed by the San Antonio Creek, the East Fork of the Jemez River and more than 3,000 grazing elk, you’ll likely forget you’re in the high desert of New Mexico.

Run the Caldera is held primarily on old logging roads, which makes the terrain slightly less technical than some of the other races mentioned here. Marathoners, however, will still have to conquer more than 2,100 feet of elevation change, starting at about 8,000 feet.

The race’s Run, Share, Learn program incorporates animal trivia signage every mile. Because 2013 is the year of the coyote, marathoners will pass 26 coyote facts – and perhaps even see a coyote on the trail. “Apparently there was a bear sighting between miles 3 and 4, but I was too busy breathing hard and reading Cougar facts that were posted at every mile marker,” El Paso resident Mike McCorgary says of the 2012 race. “It kept you thinking that [a cougar] would be the creature to be worried about coming face to face with out there in the wilderness.”

McCorgary, who finished the race in 4:35:09, recalls the event being well-organized and recommends it “to anyone wanting to suffer, or – if nothing else – just run for the views and the right to say that you ran in a super-volcano!”

Refuel: If you’re headed west out of the Caldera, consider Highway 4 Coffee in Jemez Springs, which offers an assortment of breakfast foods (croissants, cinnamon rolls) and lunch items (Panini sandwiches, pizzas). If you’re going east, stop by Pajarito Brewpub and Grill in Los Alamos for a hardy meal and local beer.

Photo by Julie Dolph

Angel Fire Endurance Run
Angel Fire // June 22 // 100 Mile, 50 Mile, 50K

If you’re looking to do a 100-miler in New Mexico, the Angel Fire Endurance Run is your only option. Now in its second year, the race begins and ends at the Lodge at Angel Fire Resort and ranges between 8,600 and 10,000 feet on singletrack and jeep roads. Runners travel in 50K loops, which means they’ll be well taken care of. “The beautiful setting offers more conveniences than most because of the ease of accommodations at Angel Fire – close aid stations with hot food and easy access for family and crew,” says race director Chisholm Deupree. “The trails offer wonderful views and a challenging course.”

Julie Dolph, who started the 50K last year, agrees. “This was a great race, great location, great everything,” she says. “It benefits Angel Fire schools, and a lot of hard work went in to getting it up and running and organized. The course is beautiful, rugged and tough. I plan to be back next year and will finish! “

Refuel: The Lodge at Angel Fire Resort has several options, including the Coffee House (baked goods and sandwiches), Legends Grill (burgers) and Chiantis Pizzeria (brick oven pizzas).

Taos Up and Over
Taos // August 3 // 10K

The Taos Up and Over, now in its ninth year, is exactly what the name implies: a run across the top of the Taos ski hill and back (well, sort of, it’s actually a loop course). Don’t expect to set your 10K PR here; starting at 9,207 feet, the race climbs 2,612 feet in the first 3 miles – and then descends back down. Last year’s winning time was 1:01:24, although some folks took more than 3 hours to finish.

“A first timer should expect a very challenging race,” advises race director Alyson Hyder. “I would encourage anyone who likes a challenge to try this race for the wonderful sense of achievement as having done it.”

Los Alamos resident Jason Halladay placed third in 2012 with a time of 1:02:27. “The race is a fun but very difficult 10K,” he blogged. “The ascent burns my lungs big time while the steep descent really tests my quads and knees … still, it was worth it. It’s a fun summer morning race with a nice, relaxed mountain atmosphere with plenty of opportunity to chill out at the ski lodge after the race.”

More than 125 runners are anticipated in 2013, and finisher awards include lodging packages, ski passes, Taos clothing and trail running shoes. “The winner usually gets a prize package totaling over $600 in value,” Hyder says.

Refuel: Although runners receive a $5 voucher to Rhoda’s, Taos Pizza Outback is hard to beat for a good post-race meal (try the Taos pie – mushrooms, black olives, black beans, onion and green chile – and a cold brew).

La Luz Trail Run
Albuquerque // August 4 // 9 miles

If you’ve ever wanted to run 9 miles up a mountain, here’s your chance. Runners start in the Sandia foothills and run 1.8 miles up a paved road before hitting dirt singletrack that winds another 7.2 miles to the top of Sandia Crest (elevation 10,678). If more than 4,000 feet of climbing up a 12 percent grade doesn’t sound too scary, consider that the upper part of the trail is called the “Rockslide” due to an abundance of large and sharp boulders (be careful here – there’s no medical aid on the course to help in case of a fall).

“The race provides an interesting management puzzle and will drop a tough lesson if you burn too many matches early on,” blogged David Hanenburg at EnduranceBuzz.com. “Opportunities to recover? I guess at the finish.”

Because La Luz is held in a wilderness area of the Sandia Mountains – and has been for the past 47 years – the U.S. Forest Service caps the number of runners at 400. To make sure you’re one of the lucky (or unlucky?) ones, enter the lottery, held at Ultrasignup.com May 1-7.

Refuel: Stop by El Pinto Restaurant & Cantina in Albuquerque. “Good food with indoor and outdoor patio dining beautiful grounds and has been visited by many famous visitors,” explains race director Roger Sack, noting that the Mexican restaurant’s large interior photo gallery highlights some of its famous celebrity visitors, such as U.S. presidents, actors and musicians.

The original NuttZo product is a blend of seven nuts and seeds: peanuts, cashews, almonds, hazelnuts, brazil nuts, sunflower seeds and flax seeds. As you might imagine, this combo packs a punch of protein – there’s seven grams in two tablespoons. You also get half your daily value of ALA Omega 3 per serving.

NuttZo – like all nutbutters – is tasty on just about anything: toast, fruit, and – of course – straight off the spoon. Be warned, however, that it is a little grittier than most nutbutters, mostly thanks to the whole flaxseeds, which stick to your teeth (it’s a good idea to have a toothpick or floss nearby, just in case). Also, because NuttZo is all-natural, it’s rather oily. Store the jar lid-down so that the oil migrates to the top of the jar and you can enjoy less greasy spoonfuls.

If you’re not into NuttZo’s oily texture, consider incorporating it into baked goods. GoNuttZo.com has a great recipe page that features instructions for banana flax muffins, protein balls, power oatmeal, and more – all of which will fuel you through work days and workouts alike (check out the list of NuttZo athletes here).

NuttZo products (original, chocolate and peanut-free) come in 16-ounce containers that retail for $13 each. Yes, definitely on the expensive side, but know that a portion of sales support Project Left Behind, which was started by NuttZo founder Danielle LiVolsi after adopting two boys from Ukraine; read more here, and enjoy!

The all-important balance of acid and alkaline within your body is termed pH. It is measured on a scale from pH 1 [most acidic] to pH 14 [most alkaline] with 7.35 being an ideal and vital level for health.

Optimal health and peak endurance sports performance rely on maintaining a balanced pH level in your body.

Diet has the most profound effect on your pH balance with stress also an influence. It is impossible to be healthy and consistently flirt with acidosis. Low-grade metabolic acidosis is caused when acid-forming, nutrient-deficient foods are regularly ingested.

The typical diet in North America includes daily consumption of acid-forming foods which creates low-grade metabolic acidosis.

Acidity is categorized as a stressor which elevates cortisol levels, impairs sleep patterns, disrupts immune system function, and so forth. Over-consumption of acid-forming foods is directly linked to obesity – one of North America’s largest health issues – among a sharp rise in several other serious ailments.

Your remarkable body has internal buffers capable of mitigating pH variances – to a point. Prolonged energy production to combat consistent acid-forming food intake will eventually stress your immune system’s ability to thwart the influx of chronic and degenerative diseases.

Low-grade metabolic acidosis is responsible for an increase in oxidative stress and a significant decrease in cellular energy. A drop in pH balance produces an environment in which bacteria and viruses proliferate and opens the door for a plethora of diseases to infiltrate your body’s quest for homeostasis.

Find below a few of the issues linked to acidosis:

~Obesity;
~Chronic fatigue;
~Kidney stones;
~Loss of bone mass;
~Growth hormone levels reduced;
~Cancer:
~Rheumatoid arthritis;
~Gout;
~Osteoporosis:
~Lean muscle mass loss;
~Increased body fat;
~Digestive disorders;
~And more.

Modern dietary patterns are predominated by acid-forming foods which trigger a stress response from your body. The degree of alkalinity in the mouth and intestines and the degree of acidity of the stomach are directly linked to the nature of the foods we consume.

There is a difference between acidic foods and acid-forming foods. Citrus fruits, balsamic and apple cider vinegars, for example, are by nature acidic yet have a highly alkaline-forming effect once digested.

The intake of alkaline-forming foods versus acid-forming foods is related to the value you place on your health. Attaining a proper pH balance is quite simple.

Foods with a greater micronutrient level [nutrient density] will inherently possess a greater alkaline-forming result.

Examples include fruits, vegetables, legumes, nuts, seeds, and ancient grains while avoiding acid-forming foods predominated by animal sources, dairy, refined and processed foods along with most prescription drugs, artificial sweeteners, synthetic vitamin and mineral supplements.

Chlorophyll levels significantly elevate the pH level of food. Chlorophyll is termed the blood of plants and is responsible for its green pigment. Chlorophyll synthesizes energy similar to hemoglobin in your blood and cleanses our blood from dietary and environmental toxins.

Daily consumption of foods rich in chlorophyll will ensure cellular regeneration, improved oxygen transport, blood cell regeneration, and increased energy levels vital to endurance sports performance.

Improved digestion, enhanced nutrition, and increased energy for improved snowshoeing and trail running performances are reason enough to embrace an alkaline-based dietary pattern.

Regular consumption of nutrient-dense, primary source, whole foods supports cellular regeneration which is vital for every aspect of your health and vitality.

Help your muscles recover faster and lower your cortisol levels by consuming chlorophyll-rich highly-alkalizing foods before, during, and after exertion.

Other benefits include improved bone strength, inflammation reduction, improved muscle efficiency, and a substantially reduced risk of disease.

Find below a small list of alkaline-forming foods:

~Asparagus;
~Beets;
~Broccoli;
~Carrots;
~Cauliflower;
~Celery;
~All leafy greens;
~Onion;
~Peas;
~Sea Vegetables;
~All sprouts;
~Sweet potatoes/yams;
~Amaranth;
~Quinoa:
~Grapefruit [citrus fruit;s]‘;
~Bananas;
~Dates;
~Figs;
~Grapes:
~Pineapple;
~Flax | hemp | chia | pumpkin seeds;
~Walnuts | almonds;
~Ginger:
~Green tea

Life begins at the cellular level – so does the onset of debilitating chronic and degenerative diseases.

Do not underestimate the importance of those microscopic cells in your body in relation to your vibrant health and wellness, endurance sports performance, and your longevity.

It is often stated that it is the little things that matter most in life; your cellular health is no exception.

Typical course conditions at the Zumbro Endurance Runs (Phoro Credit: Todd Rowe)

On April 12-13, the Zumbro Endurance Runs (100 mile, 50 mile and 17 mile) were held at the Zumbro River Bottoms State Wildlife Management Area, which is closest to Theilman, Minnesota, and about six miles directly southwest of Wabasha. This is the bluff country of Minnesota, which is translated into steep ups and downs, and not weenie hills either – they require sustained climbing.

A little bit of sarcasm to lighten the mood (Photo Credit: Lisa Messerer)

The Zumbro course is a 16.7 mile loop completed six times for the 100 mile, and each loop the course was in a different condition. The amount of cumulative footsteps changed the course, but so did the weather, causing the course to oscillate between wet muck, deep sticky muck and very slick muck. Daytime temperatures hovered in the 30s, while nighttime lows reached the lower 20s. Luckily, any moisture falling from the sky was in the form of snow rather than rain. Another good fortune was the small amount of snow on the ground, since much of the remainder of the state was buried in six to 12 inches of the white stuff.

Robyn Reed (17 mile runner) running with a broken elbow from a fall – she didn’t think it hurt that bad to be broken! (Photo Credit: Todd Rowe)

The Zumbro 100 was the first challenge in the 2013 Gnarly Bandit Ultra Series, sponsored by Wilderness Athlete Performance Products, offered by Upper Midwest Trail Runners. All athletes who complete all five races receive an equal portion of the $600 bounty put up by Wilderness Athlete, as well as Wilderness Athlete performance products and a coveted work of art by Rock Steady Racing’s own John Storkamp.

In past years, the main challenge of the Gnarly Bandit series was completing 100-mile race after 100-mile race. In other words, the runners had very little rest between each race, allowing their bodies little time to recover. However this year, one of the main challenges may have already occurred in just completing this first race, given the conditions.

Daryl Saari’s game face on his way to another 100 mile finish (Photo Credit: Todd Rowe)

The Gnarly Bandit himself was on the prowl early this racing season, even before this race began, by convincing Mother Nature to spew rain and snow onto the already fully saturated ground. The only part of the course that wasn’t turned into muck was the sandy areas, of which there were many. It’s as easy to run on sand as it is on muck, ‘nough said.

Twenty-two runners signed up for the Gnarly Bandit series this year and they all made it to the starting line of the Zumbro 100. Given what you now know about this year’s race, you won’t be surprised that there was only a 31 percent finishing rate. The Gnarly Bandit contestants faired a little better with a 50 percent finishing rate. (The 50 mile had a 63 percent finishing rate while the 17 mile had a 95 percent finishing rate – most anyone can handle one loop of muck, right?) But if you sign up for this race, you know it’s not going to be a walk in the park. Anything can and has happened in early April in Minnesota.

Edward Sandor with the bluffs in the background. Runners summitted the bluffs several times each loop (Photo Credit: Eric Forseth)

Eleven of the 22 series starters eluded the Gnarly Bandit this time around (unofficial results): Tina Johnson (Wauwatosa, Wis.) 28:42.23; Joseph Hegman (Edina, Minn.) 28:44:00; Jason Davis (Sioux City, Iowa) 28:58:51; Nicholas Koenig (Otsego, Minn.) 29:58:25; Ron Hendrickson (Esko, Minn.) 30:51:49; John Taylor (Minneapolis, Minn.) 31:38:59; Jennifer Majewski (Milwaukee, Wis.) 31:54:52; Jessica Pendleton (Johnston, Iowa) 31:57:20; Matthew Menacher (Chicago, Ill.) 32:05:24; Daryl Saari (Rochester, Minn.) 33:39:49; and Angela Barbera (Mauston, Wis.) 33:42:35.

Angela Barbera showing the Gnarly Bandit what she’s made of (Photo Credit: Todd Rowe)

Don’t expect the Gnarly Bandit to back down his efforts any time soon. I’m sure he’ll come up with many other crazy ideas to inflict pain and discomfort to the remaining series contenders. If it was easy, everybody would be running in the muck!

Four races remain in the 2013 Wilderness Athlete Gnarly Bandit series: Kettle Moraine 100 mile (June 1), Black Hills 100 mile (June 29), Superior Sawtooth 100 mile (Sept. 6) and Wild Duluth 100k (Oct. 19). See y’all out there!

All the 2013 Wilderness Athlete Gnarly Bandit contestants prior to the start of the race (Photo Credit: Lisa Messerer)

Then the summit appears, yielding views of the upthrust ridge of Billiard Table Mountain and the fog-enshrouded Bull River valley. In the distance, pyramidal A Peak and Snowshoe Peak demarcate the northern edge of the Cabinet Mountain Wilderness. Although I’m on the summit of a peak that barely lunges past the 6,000-foot mark, Lake Pend Oreille and its tributaries are almost directly beneath me, more than 4,000 feet below. I’ve heard this is mountain goat country. Now I know why.

When French-Canadian fur trappers first surveyed the mountain range straddling the Idaho/Montana border just this side of Canada, they dubbed it the Cabinet Mountains, for the sheer shelfs of rock that loomed over the rivers below. In the intervening 200 years, the snowshoe technology used to cross the Cabinets may have changed, but little else has.

The Cabinet Mountains are commonly noted to be one of the wildest mountain ranges in the lower 48 states, where grizzly bears, mountain goats and even wolverines take refuge amongst its glacier-carved cirques and hanging valleys. The Cabinet Mountains Wilderness protects almost 100,000 acres of alpine lakes and knife-edge peaks in the heart of the range. Think of it as an off-the-beaten-path alternative to Glacier National Park.

Separated from the Cabinet Mountains Wilderness by a two-lane state highway, the 88,000-acre Scotchman Peaks Wilderness Study Area is perhaps the largest intact tract of unprotected wildlands in the Cabinet Mountain range. Although it lacks the abundance of glittering alpine lakes of the nearby wilderness, the Scotchman Peaks are no less wild. Bounded by the Clark Fork and Bull rivers, the Scotchmans boast jagged summits, avalanche-scraped cirques, subalpine meadows and rugged, brushy drainages.

Thanks to a maritime-influenced climate, the Cabinets boast abundant precipitation; some Sno-Tel sites in the range routinely register the highest snowpack in Montana. Deep powder, coupled with trails easily accessed from the surrounding river valleys, rate the Cabinets as one of the region’s wildest winter destinations.

Below, three snowshoe treks introduce winter adventurers to the Cabinet Mountains.

Star Peak (née Squaw Peak; the old appellation still appears in some maps and guidebooks) crowns the southern portion of the Scotchman Peaks area. At its 6,167-foot summit sits an active fire lookout (currently being restored) with 360-degree views of the Bull River Valley, Lake Pend Oreille and the two highest peaks in the Cabinet Mountains Wilderness, A Peak and Snowshoe Peak. Just below the lookout sits a century-old rock shelter and one of the best outhouse views in the region. From its trailhead on Highway 200 just west of Heron, the Big Eddy trail—one of five that gains the summit of Star Peak—climbs 4,000 feet in 4.5 miles. The Big Eddy trail isn’t the steepest in the region, but it’s close enough. However, because it’s in the trees—first Douglas-fir, then lodgepole pine—until just short of the top, the Big Eddy trail is relatively protected from avalanches. Pitch a four-season tent in the lee of the rock shelter for one of the region’s best winter-camping experiences.

Directions: From Heron, Mont., drive west on Highway 200 two miles to an unmarked, steeply ascending jeep road on the right side of the highway, directly opposite a large pullout. Park in the pullout, cross the highway and ascend the jeep road .3 miles to the Big Eddy trailhead.

If you aren’t keen to the physical rigor of Star Peak, the Ross Creek Cedars Scenic Area will exhaust your vocabulary of superlatives. Tucked in a moisture-trapping creek drainage high above the Bull River valley on the east side of the Scotchman Peaks, the scenic area shelters some truly astonishing tree specimens. A 0.9-mile interpretive trail winds around and under massive western redcedars up to eight feet in diameter and 175 feet tall—some of Montana’s largest, oldest trees. In the winter, snowshoe the 3-mile access road to access the cathedral-quiet grove. Stand in awe of snow-covered cedars that attained old-growth status well before Columbus spied the Americas.

Directions: From Troy, Mont., drive east two miles on Highway 2. Turn right on Highway 56, and drive 18 miles to Ross Creek Road (FS Road 398). Turn right and drive 1 mile to the winter parking area.

Snowshoe to a lookout with next-door-neighbor views of the interior of the Cabinet Mountains Wilderness on the 5-mile trek to Berray Mountain. Located outside the boundaries of both the wilderness and the Scotchmans, Berray boasts great views of both. Situated in a drier, lower-elevation forest than Ross Creek Cedars, Berray Mountain trail winds its way through ponderosa pines and Douglas-firs en route to subalpine meadows beyond. Periodic openings in the canopy on the first half of the trail peek into the Scotchmans’ Pillick Ridge and Star Peak, nice reward for snowshoers looking for a trek shorter than 10 miles. Close at hand, keep a keen eye out for bighorn sheep. Berray Mountain is home to a herd of about a hundred, which like to congregate on Highway 56 in the winter and lick the salt-based de-icer off the highway.

Directions: From Noxon, Mont., drive five miles west on Highway 200. Turn right onto Highway 56 and drive 8 miles to Bull River Road. Turn right and drive one mile to the Berray Mountain trailhead, on the left side of the road.

Snowshoers who venture to Swamp Creek can amble up to 13 miles in a broad, glacier-carved valley that accesses the southern end of the Cabinet Mountains Wilderness. While passing through hemlock-shaded forest and beaver-dammed wetlands, marvel at the geologic history etched out of the canyon walls. Two interpretive signs at the beginning of the trail illuminate a more-recent event that shaped the landscape: the catastrophic wildfires of 1910 that burned over three million acres in Montana and beyond and became a formative moment  in the history of the then-fledgling Forest Service. A little more than four miles of mostly level ambling will put snowshoers on the wilderness boundary and a good turnaround point. A handful of small, slide-prone talus slopes warrant caution; check area conditions before embarking.

Directions: From Noxon, Mont., drive five miles east on Highway 200. Near milepost 20, turn left onto Swamp Creek Loop Road. Drive 2.5 miles, and, when the main road curves right, turn left (the left turn is marked as Swamp Creek Road). Drive two miles and bear right on Forest Road 1119. Drive 0.2 miles to the trailhead. (Note: depending on snowpack, you may have to walk the last mile of Swamp Creek Road.)

Après snowshoe

Unlike, for example, Washington’s Methow Valley, you won’t find brewpubs or white-linen restaurants in the small towns of northwestern Montana. However, for a unique base for exploration of the Bull River side of the Scotchmans, in addition to the adjacent Cabinet Mountains Wilderness, rent the historic Bull River Guard Station near Noxon. Built in 1908 by Granville “Granny” Gordon, the first District Ranger on the Cabinet National Forest (now the Kootenai National Forest), the guard station was used first as a home and office for Gordon and his family, then as a seasonal guard station. (Gordon also constructed the stone shelter at the summit of Star Peak.) Now the Forest Service rents out the guard station, which sleeps six and offers electric lights and appliances. In winter, the furnace will warm you up after trips to the outhouse; there’s no plumbing at the guard station.

The cabin is truly snowshoe-in/snowshoe-out; in winters with deep snowpack, guests may have to walk the last 1/8^th mile to the cabin. Meanwhile, leisurely snowshoe walks abound on the forest roads surrounding the cabin, and the Berray Mountain trailhed lies a mile away.

For more information on renting the cabin, click here.  For more information on the Cabinet Mountains, visit http://www.libbymt.com/areaattractions/cabinetmountains.htm.

Check out these winter road facts:

• Road maintenance is closed daily between 3pm and 7am
• The parkway is not salted but rather is left maintained as a compact snow surface
• There is no cell coverage on the Parkway
• There is no gas available on the Parkway when the Saskatchewan River Crossing is closed over winter
• Delays of up to three days can be expected after heavy snowfalls while road crews clear  the highway of snow and avalanche debris
• The road is often rated as poor throughout much of the winter season and it is heavily advisable that you have a 4-wheel drive vehicle with snow tires.  (I’ve seen small cars pushing snow with their bumper before on this road)

All that being said though, the Icefields Parkway is a beautiful place to explore in winter and should not be something to be scared of if you are a competent all-season driver in a winter-safe vehicle.

Last weekend’s adventures took us from Calgary, past Lake Louise, and along the Icefields Parkway to the Hilda Creek Hostel and backcountry paradise for skiers looking for lines on nearby Parker Ridge.  The hostel is located approximately 3.5 hours from Calgary and 69 miles North of Lake Louise near Sunwapta Pass, one of the highest vehicle accessible points in Canada. Our weekend plans wouldn’t require skis, avalanche beacons or shovels though.  We planned to stay at Hilda Creek with another family and use the hostel as a basecamp for some easy snowshoe hikes.

Before reaching the hostel, we stopped at Bow Summit to do the popular hike to the Peyto Lake viewpoint.  In summer you’d be fighting for space on the trail and even challenged to find a parking spot on a long weekend.  April was a bit of a different story.  We didn’t see a single person on the trail or at the viewpoint.  It’s the first time I’ve ever had this magnificent vista all to myself with just friends and family.  While we weren’t able to see Peyto Lake’s beautiful aqua blue color, the solitude was very enjoyable and I’d do the short one-mile hike again in winter.  It was the perfect distance for small children such as ours and the trail was easy on snowshoes.  It was well packed down and we followed a wide summer road to within a very short distance of the viewpoint.  We did run into other folks on the way down but they were all on skis and had been up enjoying the powder that Bow Summit is famous for in winter.

After finishing our short hike to see Peyto Lake we drove the last hour to the Hilda Creek Hostel and tried to convince our junior campers that they would need to don their snowshoes again for the short walk to the cabin.  While the hostel is considered a front-country property, parking is located in a small lot off the highway and access to the cabin is via a short descent through the woods.  We finally decided to pull the kids to the hostel in sleds to save energy for later adventures building snowmen and snow caves.    The sleds also came in handy to haul coolers and duffel bags to the cabin.  While I’m sure we could have travelled in backpack style, we hadn’t been quite that organized or efficient in packing.  Coolers just seemed to make sense and beer was a bit less heavy on a sled than on our backs.

The Hilda Creek Hostel is actually made up of two separate cabins situated side by side.  The main cabin houses the kitchen and eating quarters with a clothes line for wet clothes.  Meanwhile, the second cabin provides bunk beds for 6 people along with basic mattresses and pillows.  Travelers need to bring their own sleeping bags as there is no custodian or manager on duty at this hostel to do laundry.  It’s a wilderness hostel in its utmost simplicity.  You’ll find outhouses down the path from the sleeping cabin and a creek a little further away that you’ll use for drinking water and cooking.

We’ve stayed at Hilda Creek before and always love the fact that we are completely off the grid here.  No internet, no cell coverage, no running water or electricity, and no amenities for miles!  I’ve always loved these words on the Hostelling International’s Website:

“This hostel is not staffed, has limited services, and is accessible only by key access system. Not for the faint of heart, hostelling here requires knowledge and application of backcountry hut procedures and ethics.”

Now, doesn’t that sound like a place you’d like to take your children for a weekend?  For us, the answer is Yes!  A thousand times, yes!  It was a very safe and controlled version of winter camping.  We slept and ate in warm propane heated cabins, had propane fueled lanterns and a stove at our disposal, a dry place to retreat and hang wet clothes, and comfortable beds to crawl into at the end of the day.  I’ll personally take that any day over the real deal of winter camping in the snow.

When we weren’t drying off or warming up, we were outside playing in the snow, working together to make a snowman, and sliding down the toboggan hill located immediately outside the kitchen door.  It was pure paradise and the kids had a blast at their winter camping house.  We only stayed a night but we made full advantage of the snowy wonderland and had the snowsuits on bright and early again the next morning before packing our gear out and locking up behind us.

It was considerably sunnier on our departure day so we decided to do another hike before heading back to the city.  We chose to hike to the toe of the Athabasca Glacier at the Columbia Icefields Centre a few miles down the road.  The Centre is your starting point for glacier tours in giant snow coaches and opens mid to late April every year.  We had the opportunity to take one of the tours onto the Athabasca Glacier last fall but this time we wouldn’t be stepping on to the actual ice.  We just wanted to hike up to the glacier, have lunch, and take in the breath-taking views of 11,000 foot peaks towering over us.

We towed the kids in sleds and climbed our way up a viewpoint looking down at the glacier.  The Athabasca Glacier is Impressive in its own right but what you can’t see is the mighty Columbia Icefields above.  At 126 square miles, it is the largest Icefield in the interior of North America – and someday I will embrace winter camping just to get on top of the massive sheet of ice and climb up some of the easy peaks.

The hike was less than two miles in distance return and we could have done it without snowshoes.  There would have been some postholing, but we could have made it in boots.  We chose to snowshoe however because it meant the kids could ride.  Happy kids make for happy parents in the long run. The glacier just looked like a giant field of snow with the ice covered up by the winter drifts, but I still enjoyed the hike without the crowds.  As with Peyto Lake, it was nice to enjoy a popular summer hike in peace.  We met very few other people on the trail and cherished this experience.

We stopped at the just-opened Saskatchewan River Crossing on the way home for coffee and French fries before making our trek back to Calgary.  We know we’ll be back at Hilda again in an upcoming winter and next time we’ll hike around Bow Lake.  One or two more winters and the kids should be up for the 5.5 mile return trip to frozen Bow Falls.  We’re also plotting a summer trip to Hilda Creek so that we can hike the Parker Ridge and Wilcox Pass trails with the kids.  The last time we stayed at the hostel in summer was when our son was only a year old so I’d say it’s time for a return visit!

Additional Notes:

While we chose to do easy snowshoe hikes, trips of a more challenging nature are plentiful along the parkway.  Helen Lake, Cirque Peak and Crystal Ridge beckon to adventurers wanting to navigate through moderate to advanced terrain.  Backcountry knowledge along with avalanche safety training are both necessary on these routes.  For more information on snowshoeing the Icefields Parkway, you can grab a copy of Andrew Nugara’s book “Snowshoeing in the Canadian Rockies.”  Published in 2011, it should be the first book you buy if you are planning a winter vacation for snowshoeing in Banff National Park.  Families or novice winter adventurers may want to start with Nugara’s “Beginner’s Guide to Snowshoeing in the Canadian Rockies” first.  It has given us many great suggestions this winter and we plan to explore its easy trails over the next many years as a family.

For more information on Hilda Creek or hostelling in the Canadian Rockies, visit the Hostelling International website.  There are five choices for wilderness hostels on Highway 93 (the Icefields Parkway) and five additional wilderness hostels located throughout Alberta and BC.  Each hostel makes an ideal basecamp for ski or snowshoe adventures in winter or hiking and climbing trips in summer.

Disclaimer:  Hostelling International graciously sponsored my family’s trip this past weekend.  As always, all thoughts and opinions are entirely my own.

What’s in my pack?

Other items I pull from the pack include a compass, map, knife, whistle, first aid kit, matches and fire starter, sunglasses and sunscreen, space blanket, headlamp, extra gloves, cap and socks, rope, water bottle, small gas stove and metal cup, and some food. But since nobody ever says that I should carry a field repair kit, it is always the last item I pull from my daypack when playing this demonstration game.

I then point out some scenarios when a repair kit would come in handy. For example I ask, what would you do if one of your bindings break and you can no longer attach your feet to one of your snowshoes…and you have a foot of snow to travel on to get back to the trailhead a mile away? What if you bridge one of your snowshoes on a log and your frame (wood or aluminum) breaks in half?

Responses are always interesting. But the bottom line is that you need to have supplies available to do field repair on the trail in order to continue on with your snowshoe journey–especially in deep snow. And you would do this by creating and carrying a snowshoe repair kit

The first prerequisite when creating a snowshoe repair kit is to get to know your snowshoes. Learn about the materials your snowshoes are made of. Identify what could potentially go wrong with the shoes. And know what snowshoe parts could break and what parts should you make handy in case they do break. Can you get those parts from your snowshoe company? The more you learn about your snowshoes, the better prepared you will be to treat them in the field should something break.

Look at the frame, be it wood on tradition snowshoes or aluminum. Rarely do frames break. The most common breaks however, come from bridging a snowshoe on or across a log or rock. But if a frame does break, a method for a temporary field repair would be to create a splint out of metal or wood and connect the splint to the remaining frame with cord, wire, clamp, duct tape or all of the above.

Should a hypalon deck of an aluminum frame shoe tear or break away from the frame, there are a few options to consider in making the repair. Use either plastic cable ties or wire to reattach the two together. Duct tape works well for temporarily mending tears in the deck’s fabric.

Pivot systems can be simple or complex, depending on the type of snowshoe. Sometimes a simple nut and bolt, or aluminum wire can fix the problem in the field, depending on the extent of the breakage.

Broken bindings can be a major problem, since the function of the binding is to attach the snowshoe to your foot. The use of a fabric strap, webbing, mesh or other thick material can help to temporarily affix the shoe to your boot or shoe. This involves a combination of creativity and some engineering ingenuity. Take your time, plan and prepare a solution.

What’s in my homemade repair kit?

Now that you got to know your snowshoes, considered some scenarios that could go wrong when snowshoeing on the trail, and what you can do to solve the problem; now consider what you should put into your homemade snowshoe repair kit.

• Plastic carry case – I use a quart-size heavy-duty zip-lock plastic bag. Use a small plastic container with a lid, or an old fanny pack…any of these will work to house your repair supplies.
• Wire & plastic cable ties/zip-ties – I carry about a dozen 10-inch plastic cable ties and about 3 feet of aluminum wire. These items can be helpful in many repair situations.
• Hose clamp – A hose clamp, like the one you would use to connect a hose in your car or for pluming, can come in handy for fixing a broken frame by clamping on a tent stake or stick.
• Metal or strong aluminum tent stakes – A tent stakes will serve as a splint for a broken frame.
• Bootlace / fabric strap with clip / webbing / mini-bungees – Any of these items can help with a binding repair. The bootlace can also work for attaching decking to a frame, or of course for replacing a broken lace on your boot.
• Nuts, bolts and washers – These items can be used for attaching a traction device to a pivot system or deck; or for replacing a broken rivet on the snowshoe.
• Duct tape – Canada’s Red Green says that duct tape is the “handyman’s secret weapon.” Using duct tape for most snowshoe field repairs is a way to show you are handy (be you a handyman or handywoman). Duct tape can be used for adhering to decking, bindings and frame.
• Multi-tool or knife with many tool features – I carry a small multi-tool that includes pliers, Phillips and standard screwdriver, and more. A Swiss Army knife for example, also has multiple tool options on it. These two tool devices will help with repair that requires screwing, tightening, twisting, bending, punching and cutting.
• Parts from snowshoe manufacturer – The last thing to add to your repair kit if available, are any items you can secure from your snowshoe company. Order any auxiliary parts they may sell that would help with field repairs. For example, MSR sells a “Snowshoe Maintenance Kit” that includes such items as clevis pins, split rings, washers, lock nuts, strap retainers and more. If you own MSR snowshoes, consider adding this kit to your homemade kit.

I once taught a winter backpacking course where students hiked to our campsite using snowshoes. One of the student’s snowshoe binding broke away from the frame at the toe hole on their plastic snowshoe.

In my tent that night, I carefully taped the binding to the frame with numerous wraps of duct tape. Once I got the duct tape to hold onto the two components, the re-wrapping of the tap onto itself held that binding in place through the rest of our trip. I was amazed at the power of duct tape. Red Green would have been proud!

When heading out on the trail for a day of snowshoeing, take your homemade snowshoe repair kit. You should never leave home without it.

With more than 30,000 members and a history of great alpine and mountaineering success, the Croatian Mountaineering Association’s (HPS) Mountain Guide Commission (Vodička služba) organizes UIAA trading standard aligned Winter Mountaineering and Snowshoeing courses for CMA Mountain Guides.

The Winter Mountaineering and Snowshoeing standard includes instruction to gain vital skills and necessary knowledge for safe guidance in snow and ice terrain, including light glaciers and snow-covered ridges. However, for the first time in the country, a comprehensive training course has been set up for guides to learn snowshoeing skills and leadership.

The CMA was officially formed in 1874 – the ninth of its kind in the world – and today has around 30,000 registered members from more than 300 clubs and regional associations. It is the only national sports federation of mountaineering activities in the Republic of Croatia. It has a history of alpine and mountaineering successes. One of its more recent was earlier this year.

From February 2nd to the 9th, 19 prospects and 14 instructors lived, worked and snowshoed for eight days in 0.5 – 1 metre of snow over the wooded and ridged terrains of Platak in Northwest Croatia, adjacent to Risnjak National Park. Equipped with climbing gear, the group succeeded in developing quality guidance standards as well as opening up new routes for groups on snowshoes. Naturally, safety for all was paramount and the training included working closely alongside the local mountain rescue instructors. Leadership skills were taught along with how to move carefully and safely in deep snow. The ever-present conditions proved excellent for strengthening the knowledge and skill base required.

The snowshoeing routes were combined with more challenging snow or mixed alpine climbing for those seeking a little extra value from their winter trip in Croatia. The group, during the course, tested snowshoes against more traditional tournament skis and the results proved snowshoes were generally better.

On flat terrain, the skis were faster. However, when ascending steeper terrain, with firmer snow, the ski’s zig-zag movement was no match for the clean and simple track of the snowshoe. Comparing the cost and the amount of time needed to gain skiing knowledge, snowshoes proved to be more suitable, as long as the group was properly guided and tracks were well researched beforehand.

Croatia is not known for its high mountains. Its highest, Dinara, stands only 1,855 metres high. But, more and more adventurers are seeking new challenges among its peaks. As the region becomes better known for snowshoeing, it’s a tremendous comfort to know that the CMA can offer visitors more than 50 trained snowshoeing guides who will help them get out and about safely in this beautiful country.

This article was co-written by Dorijan Klasnic.